Chocolate. The mere mention of it makes mouths water. Whether in a heart-shaped box, a rich 3-layer cake, a warm, just-out-of-the-oven cookie, or a gooey candy bar, chocolate is the food Americans crave most often. Fortunately, in small doses, chocolate can be beneficial. It helps the heart and makes you feel good, so grab your favorite version and learn about the good, bad, and ugly of eating chocolate.
Suitors and sweet-lovers alike have the humble cocoa tree to thank for chocolate. The botanical name of this tree, theobroma, is Greek for "food of the Gods." The pods of the tree hold the cocoa bean which was first roasted and enjoyed in Mayan and Aztec civilizations as a spicy drink. Eventually, the beans made it to Spain, where the cocoa bean was morphed into a whole assortment of treats.
Chocolate started out as a bitter tasting beverage and over the centuries evolved into the sweet treat we love. Now chocolate is solid, liquid, sweet, gooey, and sometimes bitter. The darker the chocolate, the more benefits you may get from it.
Evidence shows that
chocolate may not be as sinful as traditionally believed. Take
for example. Dark chocolate contains relatively high levels of antioxidant flavanols and proanthocyanidins.
These elements prevent cellular damage in the body. They fight dangerous
free radicals, but this has not always translated into better health. However, other research has shown promising benefits of chocolate for specific health conditions.
Some studies have found that chocolate may help reduce the risk of cardiovascular problems like
stroke. It may be the chocolates' flavanols that provide this benefit. Here are some other affects of chocolate may have on your heart and blood vessel health:
Reduced blood pressureLowers risk for heart failureImproved blood flowIncreased HDL (good) cholesterol
Chocolate may also help your mental state.
Eating chocolate is often associated with pleasure and enjoyment. Chocolate contains certain chemicals which can improve moods and feelings. Using a brain imaging technique known as
PET scan, scientists found that chocolate affects the same part of the brain as heroin or morphine. Chocolate has phenylethylamine, which act like amphetamines which are known to affect mood.
The antioxidants in cocoa powder have also been associated with decreased risk of
Chocolate may sound like the perfect cure-all, but as with everything else, you can have too much of a good thing.
Chocolate is by no means as healthy as fruits or vegetables. Chocolate's
antioxidants are delivered in a high-calorie, high-fat, fiber-free package. Here are some of the other dangers that lurk when eating too much of a good thing: Excess intake of fats can lead to higher levels of LDL (bad) cholesterol
Weight gain—excess weight is linked to
coronary artery disease,
diabetes, and other serious health complications
Rapid heartbeatAnxietyHeartburnMigraine headaches
Chocolate is a source of oxalate. Oxalate is a dietary element which inhibits calcium absorption from the gut and increases the elimination of calcium through urination. This decreases the body's ability to maintain bones, it may have more of an impact on older adults that have lower bone density. In fact, research has shown that in women aged 70 to 85 years, daily chocolate consumption was associated with lower bone density and strength compared to women who did not have daily chocolate.
When it comes to eating and drinking, moderation is the key. Whether you do it for your heart or to improve your mood, a little chocolate goes a long way. Here are some smart ideas on how to enjoy a little chocolate in your diet: Minimize—Often a small taste is all you need. Skip the 2-pound bars and buy minibars (half-ounce or less) of chocolate. A half-ounce of milk chocolate, about the size of 3 Hershey Kisses, contains less than 80 calories and 5 grams of fat. In addition, choose good quality dark chocolate over other types; dark chocolate contains higher amounts of healthy antioxidants, like those found in red wine and green tea.Try cocoa—Cocoa powder has most of the cocoa butter (the fatty part) removed. A tablespoon of cocoa can have as little as 20 calories and 0.5 grams of fat. Use cocoa instead of milk chocolate or baking chocolate in your cooking to give a chocolate flavor with less fat. Or, fix a warm mug of hot cocoa to soothe a craving.Squirt some syrup—Top low-fat frozen yogurt or ice cream with chocolate-flavored syrup (made with cocoa). A tablespoon adds lots of flavor and as little as 50 calories and no fat.Explore your options—Check the supermarket for chocolate-flavored products, including nonfat and low-fat chocolate pudding, chocolate-flavored rice cakes, frozen yogurt, and hot cocoa
Chocolate comes in many forms, so play around or stick with your favorite. Remember, the darker the chocolate, the better it is for you.
Chocolate. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated
August 2013. Accessed July 20, 2016.
Dietary recommendations for cardiovascular disease prevention. EBSCO DynaMed website. Available at:
July 15, 2016. Accessed July 20, 2016.
History of Chocolate. Field Museum website. Available at: http://archive.fieldmuseum.org/chocolate/history.html. Accessed July 20, 2016
Hodgson JM, Devine A, et al. Chocolate consumption and bone density in older women.
Am J Clin Nutr.
Ingredient in chocolate may help you think more clearly.
American Heart Association website. Available at: http://www.heart.org/HEARTORG/News/Global/SimpleScience/Ingredient-in-chocolate-may-help-you-think-more-clearly_UCM_443534_Article.jsp. Updated October 16, 2012. Accessed July 20, 2016.
Parker G, Parker I, et al. Mood state effects of chocolate. J Affect Disord. 2006;92(2-3):149-159.
Vlachopoulos C, Alexopoulos N, et al. Effect of dark chocolate on arterial function in healthy individuals: cocoa instead of ambrosia?
Curr Hypertens Rep.
DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Lewis JR, Prince RL, et al.
Habitual chocolate intake and vascular disease: a prospective study of clinical outcomes in older women.
Arch Intern Med.
10/14/2011 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Buitrago-Lopez A, Sanderson J, et al. Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis. BMJ. 2011;343:d4488.
Last reviewed July 2016 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
Copyright © EBSCO Publishing. All rights reserved.