Valentine’s Day is right around the corner, and for those that are diet-conscious, this can be a very intimidating time. Chocolate here, chocolate there…I see chocolate everywhere!!! Did you know that you don’t necessarily have to run every time that candy comes around? It might not be as bad as you think.
I know you are sitting there saying “how could something that tastes so good actually be healthy for you?” It’s all about the flavonoids. These things with the interesting name are found in plant-based foods. They give plants protection by shielding them from environmental toxins. When we eat foods that are plant-based and rich in flavonoids, we also benefit from this “antioxidant” shield it creates.
The University of Scranton conducted research that showed that both the quantity and quality of antioxidants found in chocolate are much higher when compared to other high-antioxidant foods. Cocoa powder was found to have the highest, followed by dark chocolate and then milk chocolate. The Chocolate Manufacturers Association actually states that dark chocolate contains approximately eight times the antioxidants found in strawberries.
What Exactly Is A Flavonoid?
Flavonoids are naturally-occurring compounds found in plant-based foods that have been found to offer certain health benefits. There are over 4,000 different flavonoid compounds and they can be found in various foods and beverages such as peanuts, apples, cranberries, chocolate, onions, tea and red wine.
Flavanols are a type of flavonoid found specifically in cocoa and chocolate. Research has also indicated that flavanols can lower blood pressure by producing nitric oxide and improve blood flow to the brain and heart. They also help make blood platelets less sticky and able to clot, balance certain hormones in the body and lower cholesterol. These compounds give cocoa that pungent taste and can be destroyed during cocoa processing. Chocolatiers are currently studying ways to maintain high levels of flavanols in their products while still producing good-tasting chocolate.
Are All Types Of Chocolate Healthy?
The short answer is no. The cocoa content varies in the different types of chocolate. The more the chocolate is processed (by fermentation, alkalizing, roasting, etc.), the more flavanols are lost. Most commercial chocolates have been highly processed. The best choices in terms of health will be dark chocolate over milk chocolate. It has, at a minimum, 65 percent more cocoa content. Milk chocolate tends to be loaded with other fats and sugars, which negate some of the positive effects of the flavanols. Also, the milk can prevent your body from absorbing the antioxidants. Cocoa powder that has undergone Dutch processing (treated with an alkali to neutralize the natural acidity) will also have less flavanols than other chocolates.
Isn’t There A Lot Of Fat In Chocolate?
The fat in chocolate comes from cocoa butter, which is made up of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic acid (a saturated fat that has a neutral effect on cholesterol) and palmitic acid (a saturated fat that does raise cholesterol and heart disease risk). So only one third of the chocolate you consume is actually bad for you.
This doesn’t mean you should sit down and eat an entire Toblerone in one sitting. Moderation is still important here. Chocolate is still a high-fat, high-calorie food. There is no standard serving size, but most published studies used 100 grams, or about 3.5 ounces, of dark chocolate a day.
For the best results, pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings are the ones you want to look for. The caramel, nougat, coconut or any other fillings just add sugar and fat. They also erase many of the benefits you get from eating the chocolate in the first place.
So enjoy this romantic holiday and don’t be too scared of that candy. Your heart may benefit from more than one thing this year.
If you have questions or need further information about this topic, please go to http://www.lynnkerew.com. Other great articles about the spine and body can be found on our fantastic blog (that you should join!) at http://www.lynnkerew.com/blog. If you wish to contact Dr. Lynn Kerew directly, you can email her at lynnkerew@gmail.com.
