It’s February - a perfect month to celebrate chocolate. Chocolate is a product that was enjoyed by the earliest of civilizations, and its increase in popularity and demand today has made it available globally. A versatile food, chocolate can be consumed by itself or incorporated as an ingredient into a variety of other foods, like baked goods or beverages.
In the United States, chocolate is commonly consumed as a dessert or treat, and not often regarded as a “health food”. And, in most products, these chocolate and chocolate-containing products contain a considerable amount of added sugar among other undesirable ingredients. There are studies, however, to suggest that chocolate may have various health benefits, such as assisting in glucose metabolism, decreasing blood pressure, and even possibly preventing growth of certain cancer cells.
Cocoa flavonoids appear to be key. These are antioxidants that exert various protective health qualities. Flavonoids promote anti-diabetic effects by improving insulin sensitivity, lowering lipids, and precluding oxidative and inflammatory actions. Additionally, they improve endothelial function and reduce platelet aggregation to further enhance cardiovascular health. In cancer cells, they appear to activate apoptosis (cancer cell death), limit inflammation, and inhibit cancer cell proliferation.
The potential health benefits of chocolate are largely attributed to the chemical components of its root ingredient: cocoa beans. Extracted from Theobroma cacao trees, cocoa beans are rich in antioxidants such as flavonoids, nitrogenous compounds, and minerals, like iron, zinc, and magnesium, which contribute to the positive health effects of consuming true chocolate. However, not all chocolate is the same: quality dark chocolate will contain higher amounts of cocoa beans compared to other chocolates. Dark chocolate is also typically less sweet and more bitter than other chocolates, containing less sugar. In its purest form, chocolate is unsweetened (100% cacao).
Regularly consuming small quantities (~20 to 30 grams, not pounds) of dark chocolate with a high percentage (70% or higher) of cacao, flavonoids, and little sugar, will yield the greatest health benefits.Should you find dark chocolate too bitter, try consuming dark chocolate with other foods, such as berries or nuts, can make the chocolate more palatable and even enhance its nutritional benefits.
With so many different types of chocolate available on the market, there’s bound to be something out there for everyone; including gluten, dairy, and soy-free options. And while the higher the cacao concentration, the lower the amount of added sugars, many do not tolerate cane sugar, the most common type of sugar used in chocolate. Coracao, Endorfin Foods, Zazubean, and Hu are some quality dark chocolate brands that use coconut sugar, which has a much lower glycemic effect than cane sugar. If you’re avoiding sugar altogether (and sugar alcohols), try Pure Love Chocolate, which is sweetened by stevia and nothing else. When looking to use chocolate as an ingredient, such as for baking, consider Davis Chocolate and Santa Barbara Chocolate dark chocolate chips, which are sweetened by coconut sugar.
For many, responsible business practices are of high importance. A great number of chocolate brands available are Fair Trade Certified, a choice to support responsible companies, empower farmers, workers, and protect the environment. The brands listed above can be found online, and may be available at your local health food store. But before you hit that purchase button, remember - aim for higher cacao and limit other ingredients such as added sugars, oils, and preservatives, which may counteract the positive health benefits granted by the cocoa plant.