Every year, Americans spend $22 billion on chocolate, and it's a safe bet that Valentine's Day accounts for a decent percentage of that total. While a heart-shaped box of chocolates may seem like the opposite of healthy, experts say it's less about the occasional small indulgence and more about making good everyday food choices.
Most chocolate falls into one of three categories: milk chocolate, dark chocolate or white chocolate. Chocolate's darkness is determined by the proportion of cocoa solids made from cocoa beans, mixed with cocoa butter and sugar.
Milk chocolate, the most popular type in America, typically contains about 10 percent cocoa liquor – the paste made from ground, roasted, shelled and fermented cocoa beans that contains both nonfat cocoa solids and cocoa butter – compared with a minimum of 35 percent found in dark chocolate. Shoppers can tell how much cocoa liquor is in a dark chocolate bar by looking for the "percent cacao" figure on the label. Cacao is the raw form of chocolate, while cocoa is the heated version of cacao.
White chocolate, however, contains only cocoa butter – no cocoa solids – combined with sugar and other ingredients. (And for many people, it's not really considered a chocolate at all.)
A standard bar of dark chocolate with 70 percent to 85 percent cacao contains about 600 calories and 24 grams of sugar, according to the U.S. Department of Agriculture's nutrient database. Milk chocolate contains roughly the same number of calories but twice the sugar.
The amount of cocoa solids in dark chocolate is important because it can be an indicator of the amount of dietary flavonoids, which are antioxidants found in fruits, vegetables and certain drinks. Research suggests consuming more dietary flavonoids is linked to a lower risk of coronary heart disease.
Most dark chocolate is high in flavonoids, particularly a subtype called flavanols that is associated with a lower risk of heart disease. Some studies suggest chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults.
"While dark chocolate has more flavanols than other types of chocolate, the data to suggest there is enough to have a health effect is thin at this point," said Alice H. Lichtenstein, the Gershoff professor of nutrition science and policy at Tufts University in Boston.
In a 2017 studythat closely controlled what people ate, researchers found that eating raw almonds, dark chocolate and cocoa helped lower "bad" LDL cholesterol in people who are overweight or obese. But when investigators took the almonds away, dark chocolate and cocoa alone didn't appear to aid heart health.
A potential explanation, researchers said, is that the flavanol dose was about half that used in earlier studies that found a beneficial effect on blood pressure – 274 milligrams of flavanols compared to 586.
But that amount of flavanols "is unlikely achievable with daily consumption of commercially available dark chocolate," Lichtenstein said.
Researchers at Brigham and Women's Hospital in Boston are currently studying whether a 600-mg daily supplement of cocoa flavanols can reduce the risk of heart disease, stroke and cancer.
In the meantime, chocolate can still be part of an overall healthy diet.
"If you enjoy chocolate," Lichtenstein said, "the important thing to do is choose the type you enjoy the most and eat it in moderation because you like it, not because you think it is good for you."
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Improves brain function: Flavonols in dark chocolate have a positive impact on brain function, including better reaction time, visual-spatial awareness and stronger memory. Though research is ongoing, one reason for this may be that flavonols increase blood flow to the brain.
How much chocolate can I eat a day? Experts say the recommended “dose” is approximately 1 to 2 ounces or 30-60g. Indulge in anything more than that, and you may be consuming too many calories.
"Dark chocolate absolutely is considered a superfood. It has fiber, iron, magnesium, potassium, and zinc, to name a few key nutrients. It also packs a powerful antioxidant punch, containing flavanols and polyphenols among others, which have been linked to heart health.
“Dark chocolate is a healthier option than milk chocolate or white chocolate,” according to Gans. The latter varieties typically contain more sugar and additives. Milk chocolate does contain some flavonols, Gans notes, boosting it's health-factor.
Increases heart health: The antioxidants in dark chocolate have been shown to lower blood pressure, reduce the risk of clotting and increase blood circulation to the heart, thus lowering the risks of stroke, coronary heart disease and death from heart disease.
Over time, a number of studies have shown that consuming flavanol-rich cocoa or chocolate can lower blood pressure and improve cardiovascular health ( 13 ). A review of studies revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9% .
Chocolate receives a lot of bad press because of its high fat and sugar content. Its consumption has been associated with acne, obesity, high blood pressure, coronary artery disease, and diabetes.
In recent years, chocolates – specifically dark chocolates - have been praised as a healthy treat. Most dark chocolate is rich in plant chemicals called flavanols. Flavanols are antioxidants linked to a lower risk of heart disease. In theory, dark chocolate will contain higher flavanol content (greater health benefit).
The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories. A 1.45-ounce (41 gram) Hershey's Special Dark Chocolate Bar has 190 calories.
The consumption of chocolate increases the availability of tryptophan, an amino acid necessary for serotonin production. The release of serotonin contributes to the mood-enhancing and pleasurable effects of eating chocolate.
From a biological perspective, chocolate contains chemicals that can trigger the release of feel-good hormones like serotonin and endorphins, which can produce a pleasurable sensation.
White chocolate not only has more saturated fat than any other type of chocolate, but lacks the healthy phytochemicals found in cocoa and dark chocolate.
M&M stands for Mars and Murrie - named after Forrest E. Mars Sr. – the founder of Mars – and Bruce Murrie, the son of Hershey Chocolate's president William F. R. Murrie. The story behind how M&Ms came to be, begins after Mars had a fall-out with his father and travelled to Europe.
Dark chocolate contains a higher percentage of cocoa than milk chocolate — usually at least 70% cocoa. As a result, dark chocolate is high in polyphenols, which are plant compounds with potent antioxidant activity ( 5 , 6 ).
Chocolate contains a chemical compound called phenylethylamine (PEA) which is known to increase levels of dopamine in the areas of our brain responsible for pleasure and reward. This is why chocolate can trigger feelings of pleasure and happiness.
Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. it can have various health benefits, including reducing inflammation and decreasing the risk of heart disease. Chocolate comes from cacao, a plant with high levels of minerals and antioxidants.
Mood Enhancement: There's a reason many women reach for chocolate during stressful days or when they need a mood lift. Dark chocolate promotes the release of endorphins, the body's natural 'feel-good' chemicals, providing a natural mood boost. Rich in Iron: Dark chocolate provides a source of non-heme iron.
Introduction: My name is Nicola Considine CPA, I am a determined, witty, powerful, brainy, open, smiling, proud person who loves writing and wants to share my knowledge and understanding with you.
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