Celebrating Chocolate

By Debra Deschamps, RD, LDN, CDE

February 1st, 2010

Valentine’s Day is the perfect time of year to talk about chocolate, not that you need an excuse. Chocolate is such a yummy food that it is music to my ears hearing there may be health benefits to eating it.

Chocolate contains antioxidants, which may reduce the risk of cardiovascular disease, stroke and cancer. Sounds like a dream come true. Can it get any better?

Chocolate contains a large amount of flavonols, naturally occurring compounds found in plant-based foods that have health benefits. Flavonols may act as antioxidants, which are thought to help protect our cells from oxidation. A study published in 2008 by Asia Pacific Journal of Clinical Nutrition showed evidence that regular consumption of flavonoid-containing foods like cocoa products can reduce the risk of cardiovascular disease.

Chocolate is made up of different types of fats derived from cocoa butter. Cocoa butter contains stearic acid, a saturated fat. Normally, saturated fats should be limited in the diet because they increase cholesterol levels in our blood, which may lead to atherosclerosis and heart disease. But research has found that stearic acid, although saturated, has more of a neutral effect on cholesterol levels.

Other studies suggest that flavonols in cocoa may also decrease platelet clotting in our blood, which may benefit cardiac health.

According to an article published this year in Current Pharmaceutical Design, there is a large body of evidence that dietary intake of flavonols, especially in cocoa, can help reduce the risk of cardiovascular disease.

There are studies that do not agree. The American Journal of Clinical Nutrition published a study recently that found no benefits in neuropsychological function and cardiovascular health in older adults from eating chocolate. This was a short study, lasting only six weeks.

Not all chocolate is created equal. Dark chocolate with a high amount of cocoa offers the most benefit. The processing of chocolate can also greatly impact the flavonol content.

Chocolate is made from cocoa pods. The beans and pulp are removed and fermented, cleaned, roasted, shelled, measured for flavor and then ground. In these different stages, depending on the manufacturer’s goals, some or a lot of the flavonol contents may be destroyed. In the fermentation phase, the longer the beans are fermented, the more flavonols are lost. In the drying phase, additional flavonols can be lost. And the temperature and length of time the chocolate is roasted can significantly decrease the flavonol content.

Some manufacturing companies now try to preserve as many flavonols as possible in the processing of the chocolate because of their health benefits. Look for chocolate with the Cocoapro mark, which lets the consumer know that the flavonols have been preserved as much as possible.

A 2005 study by researchers with Agricultural Research Scientists found that natural cocoa powders contain the highest amounts of the antioxidant procyanidin, a specific kind of flavonol. Baking chocolates, which have less cocoa and 50 percent to 60 percent more fat, contain fewer procyanidins. The Dutch process of making chocolate using alkalinization was found to have far less procyanidin content. Milk chocolate has the least procyanidin, the least cocoa, and the most fat, milk and sugar. This study suggested that the chocolates with the most procyanidin were those with the most cocoa.

MYTHS ABOUT CHOCOLATE

1. Chocolate causes acne: Studies have shown that acne is related more to hormonal changes.

2. Chocolate is high in caffeine: Chocolate has the same amount of caffeine as decaffeinated coffee.

3. Chocolate makes kids hyper: Studies suggest that sugar does not cause hyperactivity.

4. Chocolate causes cavities: The fat content of chocolate coats the teeth and limits the contact time with sugar.

5. White chocolate is pure chocolate: White chocolate does not have any chocolate liquor in it. It is composed of cocoa butter, sugar and milk.

TYPES OF CHOCOLATE

Unsweetened Chocolate

· Chocolate liquor, bittersweet chocolate, baking chocolate and cooking chocolate

· Chocolate liquor is finely ground roasted cocoa nibs, which are the center of the cocoa bean, in a smooth, liquid state

· Pure form contains no added ingredients and is the basis for all other types of chocolate, except for white chocolate

Sweetened Dark Chocolate

· Bittersweet, semisweet and sweet chocolate

· The more chocolate liquor, at least 15 percent, the deeper the chocolate flavor

· Bittersweet contains at least 50 percent chocolate liquor

· Semisweet contains at least 35 percent chocolate liquor

Milk Chocolate

· Contains at least 10 percent chocolate liquor, 12 percent cocoa butter, sugar and cocoa butter

· Excellent for candy making, but less desirable for baking

White Chocolate

· Does not contain any chocolate liquor

· Contains a minimum of 20 percent cocoa butter, 55 percent sugar, 14 percent milk solids and flavorings

Cocoa Powder

· Cocoa solid results from pressing the cocoa butter out of chocolate liquor

· Natural cocoa powder: non-alkalized, stronger chocolate flavor

· Dutch cocoa powder: alkalized, a process that removes some of the beneficial phytochemicals but produces a darker color and lighter flavor. This process was devised in 1828 by Dutchman Coenraad Van Houten.

Chocolate Chips

· Contain less cocoa butter (26 percent to 29 percent) than the average chocolate bar

· For this reason, they should not be substituted for bar chocolate in recipes

Since chocolate is most often used in high-fat recipes, it may be wise to make low-fat substitutions:

· Use skim or 1 percent milk in place of whole milk

· Use low-fat sour cream or cream cheese

· Use two egg whites or 1/4 cup egg substitute for one egg

· Replace shortening, butter or margarine with canola oil, using 1/4 less

· Replace shortening, butter or margarine with applesauce, leaving at least 2 tablespoons of fat in recipe

· Replace shortening, butter or margarine with prune puree or apple butter, leaving 1/4 of fat in recipe

Does all this good news give us free rein to eat as much chocolate as we want to? No. Chocolate, in whatever form, still contains calories. In some of the studies cited above, the amount of chocolate eaten added up to about 500 calories. I don’t know about you, but I can’t afford to eat that many extra calories every day. That would add up to one pound of fat a week if you didn’t put in extra exercise to burn it off. So even though chocolate has a lot of positive benefits, and it may be my favorite food, it should be enjoyed in moderation.