Eat Chocolate for Health?

There are multiple studies looking into the benefits of chocolate, which thrills me to no end! I love dark chocolate. In fact, I won’t bother wasting calories on milk or white chocolate, but yes, even a dietitian will eat chocolate.

It is understood that chocolate is high in flavanols. Flavanols contain antioxidant chemicals that help prevent cell damage, increase blood flow to the brain, reduce clot formation and improve blood sugar levels. The cacao plant, which is what chocolate is made from, contains the same antioxidants found in red wine, apples, onions and grapes.

Just recently, at an annual meeting of the American Association for the Advancement of Science, researchers reported on their most recent findings of a study that investigated the effects of drinking cocoa and eating chocolate.

Researchers from England’s University of Nottingham reported test results of healthy women who were asked to complete complex tasks while studying their brains with magnetic resonance imaging. Among the women given drinks of cocoa high in flavanols, there was a significant increase in blood flow to the brain, compared to women who did not drink the cocoa.

This raises the prospect of using flavanols in the treatment of dementia, marked by decreased blood flow in the brain, and in maintaining overall cardiovascular health. Their next step is to study people who have ‘compromised’ blood flow to the brain.

The second study involved studying the Cuna Indian tribe in Panama. The Cuna’s drink cocoa exclusively. The main researcher on this study, Norman Hollenberg of Harvard Medical School, is an expert on blood pressure and he wanted to see if cocoa has anything to do with the fact that Cuna Indians who live on their native islands don’t have high blood pressure, nor do they have any cases of dementia. His conclusion was the cocoa concoction they drink seems to ward off these conditions, which develop when they move to the city.

A third study reported on the effects of a specific flavanol, Epichatechin, in tests in mice. When this flavanol was added to their food, the mice showed improved ability to solve a maze, and they remembered it longer than mice without the flavanol. They concluded that this particular flavanol affected the area of the brain that was important to memory.

A final study involved older men in the Netherlands who ate the equivalent of one-third of a chocolate bar every day. The results showed that these men had lower blood pressure and a reduced risk of death. However, researchers were also quick to point out it was too early to predict that eating chocolate would lead to better health and more research is necessary.

So what is the take-home message from all of this great news for chocolate lovers?

Two points are important to emphasize: Chocolate is high in fat and when you do eat it, emphasize dark chocolate over milk and white.

Researchers stop short of recommending we all eat chocolate every day. We have to keep in mind that chocolate is high in fat and calories. Even though dark chocolate is the better choice, it is still loaded with calories, some saturated fat, and sugar. It is also a significant source of caffeine and other stimulants. One ounce has about 150 calories. We can get our flavanols from other sources, too, such as vegetables, fruits and whole grains. These are antioxidant choices that are low in fat, high in fiber and caffeine-free.

Cocoa is the chocolate with the fat removed, but most straight cocoa products also have no sugar and are generally produced for baking. The cocoa products sold for hot chocolate have sugar and other ingredients added that take away the health benefits that researchers found.

If you do want to eat chocolate, choose dark chocolate and do so in moderation. Look for bars that have at least 60% cocoa solids; 75% is even better. If you still want to do so in a ‘healthy’ way, it is estimated that one-third of an ounce of chocolate can satisfy a craving without blowing your diet.

I found a dark chocolate that is so pure that I am very happy with a one-third of an ounce serving. In the past, I felt it was almost impossible to ‘just eat one’ bite. Today I can give in to that craving and still feel empowered and in charge of my health. My choice of chocolate is Sharffen Berger, at http://www.scharffenberger.com/. My preference is the 62% cacao semisweet version, but they also have a 75% bittersweet variety.

When you get a craving for chocolate, it’s much better to satisfy it with a small, healthy choice, than to try to avoid it completely. If you deprive yourself, usually what happens is you end up ‘giving up’ and splurge on much more than you would have otherwise. Be good to yourself and if chocolate is your thing, find a dark chocolate option that you can enjoy and not feel guilty about.

To take a quick quiz to see if you are a chocoholic, click here:

http://www.msnbc.msn.com/id/17052046/