Indulge in the tempting allure of chocolate: Does it truly bring health benefits? The answer isn’t a simple one, much like savoring a piece of fine chocolate. Let’s break it down into bite-sized pieces.
Originating from the seeds of the cacao fruit, chocolate boasts natural compounds like fiber and antioxidants known as phytonutrients. Fiber aids digestion, reducing the risks of heart disease and certain cancers. Antioxidants are believed to bolster the body against heart disease, cancer, and various illnesses.
Once cacao beans are crushed and roasted, they transform into cocoa—the fundamental ingredient of chocolate.
The concept of cocoa as a health elixir is not new. Mayans and Aztecs considered it a gift from the gods, using it for both healing and rituals. While the cocoa tree is native to the Americas, its fame quickly spread in Europe. The 16th-century Florentine Codex, penned by a Spanish monk, marked the first of many reports inspiring Europe about the medicinal value of cocoa in the New World.
Recent studies suggest that consuming cocoa may contribute to improving heart health factors such as blood pressure, cholesterol levels, and can promote arterial health, vision, and brain function.
So, are you ready to trade celery for a chocolate bar? Not so fast.
I hope not to provide a discouraging answer. As a chocolate enthusiast, I don’t delude myself—I enjoy it as a treat, not a health tonic.
The reason is clear: to transform bitter cocoa into delicious, irresistible chocolate, we add sugar and fat.
This means extra calories and saturated fats. Therefore, it’s crucial to stick to moderation to prevent weight gain and balance it with a healthy diet.
In all studies suggesting a possible connection between cocoa and heart health, one randomized clinical trial involved over 20,000 elderly individuals taking capsules with cocoa extracts or placebos daily, tracked over a median of 3.6 years.
Researchers reported that cocoa extracts didn’t significantly reduce cardiovascular events but did decrease cardiovascular deaths by 27%. They suggested a longer follow-up to examine differences.
The gold standard in science is a randomized placebo trial. The completed COSMOS trial, however, failed to show significant benefits. While digging deeper reveals some signals, they aren’t sufficient to claim eating cocoa for cardiovascular health.
Yet, until sweeter research emerges, don’t expect our love for chocolate to cool down. Nutrition experts have long advised that consuming up to 2 ounces of dark chocolate per day is generally acceptable, with a recommendation not to exceed 1 ounce. Dark chocolate is preferable to milk chocolate as it contains more cocoa solids and less sugar—though calorie content remains the same. White chocolate, by the way, lacks cocoa solids.
Generally, the darker, the better. Aim for at least 70% cocoa to ensure you reap the benefits.
Raw cocoa or cocoa powder, too bitter to consume alone, can be added to other foods for a hint of chocolate flavor without the added sugar.
Sprinkle raw cocoa on oatmeal or fruit, or incorporate it into morning smoothies. You’ll enjoy the taste and sweetness of chocolate from the fruit without the added sugars.
Want a healthier hot cocoa? Opt for unsweetened almond milk, cocoa powder, and a touch of maple syrup.
It might take some time to adjust, but there are creative ways to enjoy it without relying on pre-packaged cocoa mixes loaded with sugar.
This isn’t to say chocolate can’t contribute to other aspects of health.
To some extent, it enhances mood, which could be beneficial for mental health, though not necessarily for cardiovascular health.
