Is Chocolate Healthy?

So many people will tout the benefits of chocolate without fully realizing and knowing the facts.

Sometimes, I wonder if they are saying it to feel better and justify their chocolate habit.

Like when people tell me that wine is good for the heart without knowing the facts. (Hint: there is much more to the story, such as overall dietary patterns and lifestyle.)

But is chocolate good for you? 

It can be, but its type and form make a difference.

Phytochemicals and Flavanols

People hear this word with "chemical" and freak out, but don't worry, you eat and drink chemicals daily.

Simply put, phytochemicals are substances found in plants (phyto) that benefit human health but are not vitamins or minerals. We sometimes call them phytonutrients.

One of these phytochemicals is a grouping referred to as flavanols.

Flavanols are a subgroup of flavonoids. Flavonoids are in many plant foods, including fruits, vegetables, tea, cocoa, and coffee.

And it is suggested that flavanols can help with heart health, including helping with lowering blood pressure, improving blood flow, and helping minimize cell damage (acting as an antioxidant).

A diet high in plant foods will likely be high in flavanols.

Cocoa 

Cocoa is one of the foods that are high in flavanols. 

Cocoa is not referring to the sweetened cocoa mix to make hot chocolate – sorry, Swiss Miss.

Cocoa is an unsweetened cocoa powder that is bitter and is rarely consumed on its own. 

And, when something is in its more natural state, the flavanol content will be higher.

Chocolate

Chocolate in edible form – whether dark or milk chocolate – requires the addition of sugar and fat. That is a fact. And milk chocolate has the addition of milk (yes, that is dairy).

So, while there are known benefits of cocoa, and making it edible requires additional fat and sugar, does that mean that chocolate doesn't have the same benefit?

I compare this to coffee in the same way that black coffee has benefits, and so does unsweetened cocoa.

Adding some cream or sugar doesn't take away the benefits but dilutes them. Coffee with some cream and sugar is comparable to dark chocolate.

Adding sugar, cream, and other ingredients dilutes the benefits. Coffee with sugar, cream, and other components is like having milk chocolate. The advantage is still there but barely noticeable because of all the other "stuff."

And, like with all things, moderation is so important.

It is okay to have some daily, and some recommendations suggest having one-two ounce. For reference, take, for example, a standard-sized Hershey's chocolate bar is about 1.45 ounces with about 190 calories.

I only sometimes recommend that amount (no matter the brand).

If you want chocolate, I recommend no more than one ounce in the darkest you can handle (>65%), and if you can take 85%, that is better.

I have mentioned this in the past – I use one teaspoon of unsweetened cocoa powder in my coffee each day. Of course, one teaspoon isn't a lot, but it does add to taste and potential benefits.