Health by Chocolate
How enjoying a little chocolate might actually help your health.
"Take two squares of dark chocolate and call me in the morning." I'd
be all over those doctor's orders! Can eating chocolate really be good for your
Well, if it is, I'm certainly in great shape. I rarely let a day go by in
which I don't enjoy a little bite of chocolate. I crave a little bit a day,
much like those people who MUST have two cups of coffee in the morning.
The craving usually hits me mid-morning or right after lunch. A couple of
squares or a small handful of chocolate-covered nuts, and I'm good to go. I
just love the smoothness and the flavor of chocolate. No other food quite
compares to it.
Chocolate and Your Health
The possible health benefits of chocolate stem from the antioxidant
flavonoids. Chocolate comes from the cacao plant, and cacao is extraordinarily
rich in flavanols, a type of flavonoid phytochemical. (Other plants rich in
flavanols include tea, grapes, grapefruit, and wine.) That sounds simple
enough, but some forms of chocolate have a lot more flavonoids than others.
So here's Health by Chocolate Rule of Thumb #1: The more
nonfat cocoa solids a chocolate product contains, the more antioxidants it
tends to contribute.
And what about the fat found in the cacao bean? It's true that cacao
contains some saturated fat. But most of it is stearic acid -- which studies
have suggested doesn't elevate blood cholesterol levels as much as other
saturated fatty acids. The other fatty acids in cocoa butter are
monounsaturated fat (considered a desirable fat) plus another saturated fat
called palmitic fatty acid. But here's where it gets confusing: chocolate
products can have other types of fat added, like "milk fat" or
"partially hydrogenated vegetable oil" or even coconut or palm oil
(both naturally saturated oils), in addition to "cocoa butter."
So here's Health by Chocolate Rule of Thumb #2: If the
chocolate contains fat ingredients other than cocoa butter, it might contain
the more harmful saturated fats and trans fats, rather than stearic acid.
One tablespoon of cocoa butter oil contains:
- 8 grams of saturated fat (4.5 grams of which are from stearic acid and 3.5
grams of which are from another saturated fatty acid).
- 4.5 grams of monounsaturated fat.
- 0.4 grams of polyunsaturated fat (most of which is omega-6 fatty
The Possible Health Benefits of Chocolate
More research needs to be done, but recent studies suggest four possible
health benefits of dark chocolate and cocoa.
1. They May Reduce the Risk of Heart
A few squares of dark chocolate a day can reduce the risk of death from
heart attack by almost 50% in some cases, says Diane Becker, MPH, ScD, a
researcher with the John Hopkins University School of Medicine. Becker's
research found that blood platelets clotted more slowly in people who had eaten
chocolate than in those who had not. This is significant because when platelets
clump, a clot can form, and when the clot blocks a blood vessel, it can lead to
a heart attack.