Is chocolate really good for you? What exactly are the health benefits surrounding chocolate? How much is too much? This article will examine some of the most recent health claims surrounding chocolate, to help you sort fact from fiction.
All About Flavonoids
The main ingredient researchers point to when discussing chocolate's health properties are flavonoids. In a February 14, 2007 article in the Vancouver Sun, Mia Stainsby reported that "Flavonoids are friendly compounds and act as antioxidants, preventing cell damage and inflammation. Studies have shown increased blood flow, less platelet stickiness and clotting as well as increased good cholesterol and lowered plaque formation in the blood stream thanks to flavonoids." Her article indicates that the higher the flavonoid content, the better the chocolate is for you.
Milk Vs. Dark Chocolate
Unfortunately for milk chocolate lovers, the highest flavonoid content is found in dark chocolate. A CBC News article from July 4, 2007 notes that a "high percentage of cocoa -- 70 percent or more" is ideal, while lower percentages found in milk chocolate will not do the trick. (It's also important to note that white chocolate contains no flavonoids.)
Stainsby's article also mentions that "a U.S. Department of Agriculture study showed cocoa powders have the highest flavonoid content, followed by baking chocolate and dark eating chocolates." She also found that combining cocoa and milk actually caused problems with the absorption of the chocolate's antioxidants, diluting its health benefits, once again demonstrating that dark chocolate is the "healthiest" kind.
How Much is Too Much?
According to the CBC News article by Michelle Gelok, it is unclear how much chocolate is considered "too much," but studies suggest that since chocolate is high in both calories and fat, it should be consumed in moderation. Indeed, Gelok's article suggests that "Limiting yourself to a few small pieces of dark chocolate a week is a reasonable way to enjoy the pleasures of chocolate without overdoing it."
Chocolate and Exercise
The Vancouver Sun article suggests that 100 calories of chocolate a day (approximately the size of one piece of chocolate, as opposed to a chocolate bar) is plenty. Meanwhile, a Times Online piece by Amanda Ursell says that 100 grams of chocolate (about 500 calories) is the maximum amount that could be considered healthy. Ursell also points out that anyone indulging in this amount of chocolate "would need to walk briskly for more than an hour and a half a day" in order to burn it off with exercise.
Not a "Superfood"
While chocolate may not be a "superfood" that you can indulge in with vast quantities, it definitely offers a range of health benefits. The Times Online article says that chocolate is "less likely to cause tooth decay than standard sweets because it increases acid production only mildly in our mouths, and cocoa contains chemicals that inhibit mouth bacteria," which is something to consider when choosing your sugary snacks. Additionally, Ursell notes that chocolate does not cause the same sugar rush and crash associated with other sweets, so it qualifies as a "low GI food," for those who are concerned about diabetes. Finally, although chocolate contains small amounts of flavonoids, Ursell points out that there are other foods like tea, black grape juice and certain red wines that supply flavonoids as well, which may actually be more beneficial to one's health than the consumption of chocolate.
Tags: flavonoid content, article suggests, article suggests that, chocolate contains, dark chocolate
