By Debra Gibbons, R.D.
As I write this, Valentine’s Day is just around the corner and chocolate sales are soaring. When trying to decide what type of chocolates to get your special Valentine, remember they are not all the same. In this case I’m talking about the candy.
Here are some of the basics we know about chocolate:
Chocolate is made from the whole cacao bean with additional cocoa butter. Most people do not realize that the cacao bean comes from a plant source. It’s actually the seed of the Theobroma cacao tree, which is rich in the antioxidant flavanol. Antioxidants offer protection from “free radicals,” which are harmful molecules that can damage our cells and cause disease.
Dark chocolate contains a lot more cocoa than white or milk chocolate, which means it contains more healthful flavonoids. The processing, handling and storage of the beans and the chocolate in the factory can affect the amount of flavonols in cocoa and chocolate products. In general, the less processing the better. And the higher the nonfat cocoa solids in the chocolate product, the higher the antioxidant content.
The largest amounts of flavonoids are found in natural, unsweetened cocoa powder, which is non-alkalized cocoa.
Cocoa powder is the lowest in fat and calories and can be used in baking and to make hot chocolate. It contains only 60 calories in three tablespoons. So, when buying chocolate, be aware that natural cocoa powder, dark chocolate, unsweetened baking chocolate and semisweet chocolate chips contain the highest amounts of flavonoids. Milk chocolate and chocolate syrup trail far behind.
Now, about the type of fat found in the cacao bean, it is a combination of saturated and unsaturated and studies have suggested it does not increase cholesterol levels. But when buying chocolates you need to check the food label to see if the manufacturer added partially hydrogenated oils, milk fat, or coconut or palm oil. These are harmful and can adversely affect cholesterol levels.
Some potential health benefits from cocoa and chocolate include the possibility they may lower cardiovascular risk. In most studies, the subjects were given a small portion of dark chocolate daily while they made other changes to limit their calories and avoid weight gain. Some feel chocolate helped regulate their moods, but more studies are needed to confirm that benefit.
If you’re worried about your caffeine intake, take note: one ounce of dark chocolate contains about 20 mg caffeine while milk chocolate contains only 5 mg per ounce. A cup of brewed regular coffee ranges from 65 to 150 or more and a cup of decaffeinated coffee contains about 5 mg.
Chocolate has a delicious flavor that most enjoy and could be part of a healthy diet that should be rich in other foods that are high in antioxidants such as brightly colored fruits and vegetables, nuts, whole grains, and beans.
(Ms. Gibbons, a Registered Dietician and Certified Diabetes Educator, provides outpatient nutrition medical therapy at Cape Cod Hospital.)