Can indulgence and health coexist peacefully? They can in the case of chocolate. Growing evidence suggests the rich, indulgent taste of chocolate, in moderation, has as many health benefits as the so-called superfoods. In fact, you can call chocolate a superfood in its own right – but not just chocolate – dark chocolate. Milk chocolate doesn’t offer the same health boost that dark chocolate does. In fact, two hot-off-the-press studies published in major medical journals offer more reasons to treat yourself to a square or two of dark chocolate daily.
Dark Chocolate and Blood Vessel Health
One of the problems that occur as we age is blood vessels become harder and less elastic. Instead of effortlessly opening up as blood flows through, the blood vessels put up more resistance. That’s when you start to see a rise in blood pressure. With the high incidence of hypertension, it’s easy to see what a problem blood vessel stiffening is. Ingredients in dark chocolate called flavanols provide blood vessels the extra “push” they need to expand as blood passes through so they behave in a healthier manner.
In one study, researchers gave healthy, middle-aged men and women a drink containing flavanols, the active ingredient in chocolate, or a drink without flavanols. The participants drank the beverages twice a day for four weeks. Since the study was blinded, neither knew which drink they were drinking.
The results? After four weeks, participants drinking the flavanol drink showed significant improvements in blood flow as well as a reduction in blood pressure. In fact, blood pressure reductions were, on average, 4.4 mmHg systolic and 3.9 mmHg diastolic – a significant reduction.
The participants also experienced a reduction in LDL-cholesterol and an increase in HDL-cholesterol, all favorable in terms of cardiovascular health. When researchers measured the participants’ cardiovascular risk score, their 10-year risk of developing heart disease had dropped by 22%. Although this was a small study with only 100 participants, experts believe flavanols in dark chocolate may lower the risk for heart disease.
Chocolate Historically
To witness the health benefits of flavonols, look no further than the Kuna Indians that live off the coast of Panama. Kuna natives drink five or more cups of flavanol-rich cocoa each day. As a result, they don’t experience a rise in blood pressure with age and have a very low incidence of high blood pressure. As a group, they have very little heart disease and stroke, despite getting little formal medical care and eating a high-sodium diet.
Not ALL Dark Chocolate and Cocoa is Equally Healthy
In the study discussed, the participants drank a flavanol-rich beverage as opposed to eating dark chocolate. Flavanols are phytonutrients abundant in cocoa beans but also found in other healthy, plant-based foods, including grapes, red wine, and tea. It’s this component of dark chocolate that positively impacts blood vessel function. Here’s the problem. Flavanols are easily destroyed by high heat and processing. Because flavanols have a bitter taste, manufacturers often take steps to remove them from the final chocolate product, thereby destroying the healthiest components of dark chocolate.
The same is true of cocoa powder. If you visit your local grocery store and look at cocoa powders, you’ll see some have been Dutch processed – it should say so on the label. Dutch processing treats the cocoa with an alkaline solution that makes the chocolate taste better but destroys heart-healthy flavanols. Unfortunately, some of the best-known chocolate makers alkalinize their chocolate.
Many people use the percentage of cocoa as an indicator of how heart-healthy dark chocolate is, but this isn’t a reliable measure of the flavanol content. Neither is the color of the chocolate. In other words, just because dark chocolate is dark in color doesn’t mean it hasn’t had most of its flavanols destroyed during processing.
Luckily, there are dark chocolates processed via a method that preserves the all-important flavanols. One such chocolate company called CocoaVia uses this processing method. Unfortunately, chocolate makers aren’t required to list the flavanol content of their products, so there’s no way to know how much you’re getting.
One option is to buy raw chocolate or raw cocoa nibs. Because the cocoa bean isn’t exposed to high heat you would expect the flavanol content to be higher. Sprinkle raw cocoa nibs on hot cereal in the morning or adding them to a cup of yogurt. Be aware that a study carried out by Consumer Labs found heavy metals, including cadmium, in some brands of cocoa powder and nibs, so do your research before buying. Cocoa nibs tend to be lower in heavy metals than ground cocoa powder.
Whether you choose raw chocolate or not, select a brand that’s undergone as little processing as possible and hasn’t been exposed to alkalization or Dutch processing that has a cocoa content of 70% or more.
Other Health Benefits of Dark Chocolate
Along with improving blood flow and reducing blood pressure, research suggests consuming flavonol-rich dark chocolate or cocoa lowers the risk for stroke, type 2 diabetes, and metabolic syndrome with as much as a 31% decrease in type 2 diabetes.
Flavanols in dark chocolate and cocoa may be beneficial for brain health as well. Studies show flavanols improve cognitive function in people with mild cognitive impairment, a more benign form of age-related forgetfulness that isn’t as severe as Alzheimer’s disease. Other research shows flavanols improve memory and cognitive function in normal people without cognitive impairment. Do you feel a little smarter after eating chocolate? You can thank the flavanols for that. It’s not surprising that dark chocolate improves brain function due to its effect on blood vessels, including blood vessels in the brain.
The Bottom Line
Yes, dark chocolate and cocoa are good for you but not all are equally so. Stay away from milk chocolate, overly processed cocoa and chocolate, and chocolate with a cocoa content below 70%. Look for dark chocolate with as little added sugar as possible and enjoy it in moderation. Just because it’s good for your heart doesn’t mean it’s low in calories. Enjoy other flavanol-rich foods as well, including apples, pomegranate, berries, red grapes, and tea.
References:
Eurekalert.org. “Cocoa flavanols lower blood pressure and increase blood vessel function in healthy people” September 10, 2015.
Circulation.2007; 116: 2360-2362 doi: 10.1161/CIRCULATIONAHA.107.738070.
Today’s Dietitian. Vol. 14 No. 2 P. 24. February 2012.
Am J Clin Nutr January 2005. vol. 81 no. 1 298S-303S.
Consumer Labs. “Product Review: Cocoa Powders, Dark Chocolate, Extracts, Nibs, & Supplements — Sources of Flavanols”
Berkeley Wellness. “Chocolate on the Brain”
Harvard Health blog. “Cocoa: a sweet treat for the brain?”
J Cardiovasc Pharmacol. 2006;47 Suppl 2:S215-20.
Adv Nutr March 2012 Adv Nutr vol. 3: 217-221, 2012.
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