Chocolate: A Treat for the Taste Buds and Your Health

Dark chocolate has earned its place in the category of healthy foods and rightfully so. Cacao is rich in plant derived flavanols.  Flavanols are classified as a type of phytochemical. Phytochemicals are popping up in the news more and more because of their proven anti-oxidant power, and other health promoting properties. The only way to reap the benefits of these phytochemicals is to get them through the diet by eating fruits, vegetables and, in the case of cacao, chocolate.

Therefore, dark chocolate with at least 70% cacao listed as the first ingredient is the best choice for your health. Milk and white chocolate contain mostly sugar, and little to no cacao. This keeps them on the list of foods to avoid, whereas dark chocolate has a higher percentage of cacao and less sugar. Manufacturers have even been able to create varieties of dark chocolate bars that contain up to 95% cacao. The higher the percentage of the cacao, the more benefits you reap.

The flavanols in cacao can lower “bad” LDL cholesterol and raise “good” HDL cholesterol which prevents the buildup of plaque in the arteries. This, along with its vasodilator properties, allows blood to flow easily through the body lowering blood pressure and reducing the risk of heart disease, cardiovascular disease and congestive heart failure. In addition, blood can flow easily to the brain increasing cognitive performance and reducing the risk of stroke. For those people who consumed dark chocolate with higher amounts of cacao, a recent study has shown a 19% decrease risk of stroke.

Recent research also shows that flavanols found specifically in cocoa may boost memory and brain function. The study had participants drink a dairy based cocoa flavanol mixture that contained various concentrations of cocoa. Other sources of flavanols were restricted in the diet of the participants. The study resulted in a better performance of working memory and higher cognitive scores in the participants who drank the mixture with the higher concentration rather than the lower concentration mixture. The higher and moderate concentration groups also showed improvement in insulin resistance and blood pressure levels compared to the group drinking the lower concentration. It also leads us to question whether the flavanols in cacao are unique to other sources of flavanols.

Though chocolate is often associated with sugar and fat, dark chocolate has been found to benefit those with diabetes. Dark chocolate containing at least 70% cacao will not cause high spikes in blood sugar because it is lower on the glycemic index. As was mentioned previously, flavanols can also improve insulin resistance, therefore helping the body use insulin efficiently.

Eating this treat in moderation can also improve your mood. Phenylethylamine is produced in the brain when you feel you are falling in love and releases endorphins that can make you feel happy. No surprise, this chemical is also found in dark chocolate.

There are many ways to work dark chocolate into your healthy eating plan. Make a small piece a daily treat if you have a sweet tooth and need a tasty snack. You can melt it and use it as a dip for apple, orange, and banana slices. That is one delicious, phytochemical packed fondue! Dark chocolate chips can also be used as a healthy topping for plain yogurt, or mixed into trail mix. No matter how you choose to enjoy it, making dark chocolate a part of your day is something that tastes good, and will make you feel good inside and out.

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