Is dark chocolate really good for you? Do the flavanols in chocolate really help you?
Chocolate or cocoa powder does have flavanols. The cocoa bean is a rich source of flavanols which are a group of phytochemicals in food.
However, depending on how the cocoa bean is processed many flavanols can be lost. Flavanols tend to be bitter tasting, so manufacturers roast, ferment, pulverize, and sometimes alkalinize the cocoa bean to improve taste. Thus, it is hard to know how much benefit is in that chocolate piece.
• Consuming a large amount of cocoa flavanols has produced benefits including improved endothelial function (dilation of the artery). This helps blood flow through the arteries and may help reduce risk of cardiovascular disease.
• Some promises of lowering blood pressure and improving brain function have been seen with consuming large amounts of chocolate.
• Sorry, but chocolate does not help you lose weight. Studies show the more chocolate you eat the more weight you gain.
So, how do you get the benefits of the cocoa bean without gaining a lot of weight? Using or eating cocoa powder is your best source. Two tablespoons of unsweetened cocoa powder will provide you with 200 mg of flavanols and about 20 calories. You could try adding it to your coffee, warm milk, oatmeal or yogurt. That is unsweetened, so if you add sweetener the calorie content will jump. To get 200 mg of flavanols you can choose baking chocolate (unsweetened) providing about 70 calories; 1-1/2 ounces of semi-sweet chocolate chips providing 200 calories or 2 ounces of dark chocolate (at least 65%) with 320 calories. Forget milk chocolate, white chocolate and chocolate syrup as they have few flavanols and lots of calories.
Enjoy chocolate in moderation, yes benefits, but also calories.
Author: Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension Fayette County
Reviewer: Marilyn Rabe, Extension Educator Family and Consumer Sciences, Ohio State University Extension, Franklin County
Schardt, D. . How bittersweet it is, Nutrition Action HealthLetter, December 2013. 40(10). 8-11.
Zeratsky, K. . Can chocolate be good for my health? Available at http://mayoclinic.com