Turn to Dark Chocolate for a Heart-Healthy Treat
EN investigates the not so dark side of eating chocolate.
T he mighty Mayans touted it as the
“Food of the Gods,” and ever since
millions of palates have been held hostage
to the seductive, silky ways of chocolate.
Beyond its feel-good factor, partly in
thanks to a mix of naturally-occurring
stimulants, including caffeine and theo-
bromine, modern research has wonderful
news for chocoholics—this not-so-guilty
pleasure may have some health benefits.
Deep Chocolate Health Benefits. Habitual
chocolate intake might be one weapon
against heart disease and stroke, accord-
ing to a British study involving nearly
21,000 adults. Chocolate intake appears
to help improve artery functioning and
reduce blood pressure levels. A 2016
study in the journal Appetite found a link
between frequent chocolate consumption
and improved brain functioning, includ-
ing memory. This could make chocolate
an ally for fighting cognitive diseases,
such as Alzheimer’s. What’s more, a 2015
American Journal of Clinical Nutrition
investigation discovered that indulging in
chocolate at least twice per week may help
lessen the risk for type 2 diabetes.
What’s so Special about Chocolate?
Chocolate is made from cocoa beans,
including a paste containing cocoa solids
and cocoa butter (indicated on labels as
chocolate liquor or cocoa mass). Those
cocoa beans are a source of antioxidants,
Dark Chocolate Delights
These richly flavored dark bars are a great way to
get your chocolate fix.
`` Alter Eco Dark Blackout (85% cocoa)
`` Dagoba Rich Dark (74% cocoa)
`` Endangered Species Dark Chocolate with
Cacao Nibs (72% cocoa)
`` Ghirardelli Intense Dark Twilight Delight
(72% cocoa)
`` Green & Black’s Pure Dark Chocolate Sea Salt
(70% cocoa)
`` Lindt Excellence Ecuador (70% cocoa)
`` Newman’s Own Organic Dark Chocolate
(70% cocoa)
`` Traders Joe’s The Dark Chocolate Lover’s
Chocolate Bar (85% cocoa)
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February 2018
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including flavonoids and polyphenols,
according to nutrition consultant Alissa
Rumsey MS, RD. She says, “These
antioxidants help our body fight off free
radicals and repair damage.” An ounce of
dark chocolate (70-85% cacao) also sup-
plies a range of nutrients, including fiber
(12% DV), iron (19% DV), magnesium
(16% DV), copper (25% DV), and man- Cocoa contains heart-protective antioxidant compounds.
ganese (27% DV). While chocolate is a
source of the saturated fat stearic acid, ConsumerLab.com investigation found
Rumsey notes that, unlike some other the exact amount of flavonoids can vary
saturated fats, it appears to have a neutral from bar to bar, depending on factors
impact on cholesterol numbers. such as cocoa bean variety and process-
ing methods like fermentation, alkali
Real Chocolate You Can Feel Good About. exposure, and roasting. One thing that’s
So feel free to luxuriate in a piece of dark clear: milk chocolate bars, which can
chocolate each day, but just keep a few have as little as 10 percent cocoa, are
facts in mind before you embrace your not a good source of antioxidants.
inner Willy Wonka.
`` Train Your Taste Buds for Bitter. While
`` Look for Dark Chocolate. Not all dark antioxidants in dark chocolate make it
chocolate is that dark, thus won’t pack a better-for-you treat, they do lend it a
much of a health punch. The problem bitter flavor. So you may need to train
is that there is no regulation over the your taste buds by starting off with bars
term “dark chocolate”, so chocolate that provide a lower cocoa percentage,
products listing sugar before cocoa say around 50 percent, and then gradu-
in their ingredients list can still tout ally working your way up from there.
themselves as being dark. “Choose Soon, you may find yourself craving a
chocolate that is at least 70 percent bar with upwards of 80 percent cocoa.
cocoa,” advises Rumsey. This should Baking or unsweetened chocolate is
be clearly stated on the package; if not, pure cocoa, making it chockablock with
move on. Generally speaking, the higher antioxidants but crazy bitter, which is
the percentage the more cocoa-derived why it’s most often added to recipes
antioxidants you should get. However, a that also contain sugar. In addition,
cocoa powder is the unsweetened sub-
Chocolate Nut and Fruit Clusters stance left from pressed, ground cocoa
6 oz dark chocolate beans; if not treated with alkali (Dutch-
processed to make it milder in flavor)
bars, chopped
1
⁄2 tsp cinnamon it’s likely a great source of antioxidants.
1
⁄2 tsp ginger powder
`` Remember Portion Control. For all that is
1
⁄8 tsp cayenne
(optional) good about dark chocolate, it’s still pru-
dent to practice portion control to keep
⁄2 c shelled unsalted
1
⁄2 c dried cherries
1
your daily calorie intake in check and
pistachios Coarse salt (optional)
lessen the risk for unwanted weight gain.
1. Melt chocolate in a heatproof bowl set over a pan A good rule of thumb is to limit your-
of simmering water, stirring often. self to about one ounce daily, which is
2. Stir in cinnamon, ginger and cayenne (if using.) roughly 150 calories. Eat too much and
3. Divide nuts and cherries among 12 paper-lined mini any potential health perks will be out-
muffin cups and top with melted chocolate and weighed by chocolate’s potential harm to
coarse salt (if desired). Chill about 1 hour. the waistline. And a daily chocolate treat
Makes 12 servings still doesn’t negate the need to load up
Nutrition Information Per Serving: 124 calories, 7 grams (g) fat, 4 g on vegetables and fruits as other sources
saturated fat, 13 g carbohydrate, 9 g sugar, 2 g protein, 2 g dietary fiber, of disease-fighting antioxidants.
3 milligrams sodium.
—Matthew Kadey, MS, RD
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