Can Chocolate be Healthy?
Let’s face it: Easter may be about bunnies, lambs, chicks and spring flowers, but most of all it is about chocolate! So this month we take a topical look at the subject and ask: Can chocolate be healthy?
How Chocolate Is Made
Chocolate is actually derived from the seeds (technically nuts) of the fruit of the cacao tree, Theobroma Cacao, which grows is tropical rainforests. Each cacao fruit yields about 45 nuts which, once harvested, are fermented under banana leaves for a few days and then left to dry in the sun. Both these processes intensify the flavour and colour of the cacao nuts.
These cacao nuts (most often referred to as cocoa beans) are then shipped for processing into different types of chocolate. The chocolate nibs or beans can then be roasted and produce cocoa mass which is a thick liquid at room temperature because of the high content of cocoa butter. Although some cocoa butter can be extracted from the bean under pressure, the majority comes from the flesh of the cacao fruit.
The cocoa mass can then be poured into moulds and sold as unsweetened baking chocolate. However, the majority of the cocoa beans are then further processed under great pressure to squeeze out most of the fat and this leaves dry "cocoa solids". This can then be broken up or ground to produce natural, unsweetened cocoa powder, which can then used by chocolate manufacturers.
Chocolate: The health benefits
At this stage the pure extract of the cacao plant has over 300 chemically identifiable compounds which makes it one of the most complex food substances offering some of the greatest health benefits of any food in Earth and some of these are listed below.
The antioxidants in chocolate
Antioxidants are chemicals that can quench the oxidative processes associated with ageing and diseases such as cancer, strokes and heart disease. Raw cacao beans are rich in a type of bioflavonoid antioxidant called flavanols (as distinct from flavonols) which are antioxidants that are particularly noted for their health benefits in relation to cardiovascular disease. The standard measure of the effectiveness of an antioxidant is the Oxygen Radical Absorption Capacity (ORAC) value. Raw cocoa has been demonstrated to have the highest antioxidant value of all the natural foods in the world at 28,000 per 100g with antioxidants forming 10% by weight of the product. The foods with the next highest antioxidant (ORAC) values are listed below in descending order:
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Prunes - 5,770
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Pomegranates - 3,307
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Raisins - 2,830
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Blueberries - 2,400
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Blackberries - 2,036
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Cranberries - 1,750
The average US diet is currently thought to score 1,000-1,500 daily on the antioxidant/ORAC scale, whereas nutritionists advise that levels should be at least 3,000 to 5,000 ORAC per day to prevent illness. In addition, the antioxidants in cocoa are the most stable, potent and bioavailable of those found in any natural food.
The minerals and vitamins in chocolate
Raw cocoa is a rich source of the minerals calcium, copper, sulphur, iron, zinc, potassium, manganese and magnesium and of the B vitamins. Magnesium is believed to be particularly important in promoting cardiovascular health and also balances brain chemistry and is required for the formation of strong bones. The majority of people in the developed world are thought to be magnesium deficient and the chocolate cravings familiar to many may actually be magnesium cravings. The sulphur in chocolate is required for strong nails and hair and healthy skin and also supports detoxification in the liver and healthy functioning of the pancreas.
The fat content of chocolate
Although the raw extract of the cocoa seed contains fats, they are healthy monounsaturated fats (stearic, oleic and palmitic acids) thought to promote a healthy cardiovascular system.
Chocolate: Other components
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Dopamine, serotonin, anandamide and salsolinol are all neurotransmitters thought to reduce stress and promote feelings of bliss.
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Arginine which is thought to act as an aphrodisiac.
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Epicatechins and polyphenols which are antioxidants.
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Tryptophan which is a serotonin precursor which promotes positive feelings and is an anti-depressant.
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Phenylethylamine (PEA) promotes mental alertness and the ability to concentrate.
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Monoamine Oxidase Inhibitors (MAO Inhibitors) which are thought to offer health benefits by allowing more serotonin and other neurotransmitters to circulate in the brain thus possibly preventing ageing.
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Histamine and tyramine. Studies have failed to establish the widely held belief that chocolate may promote migraine headaches.
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Theobromine and caffeine. These are related compounds that have similar effects although the actions of theobromine are a quarter those of caffeine. The theobromine in chocolate is thought to offer particular health benefits to those with high blood pressure (hypertension). There is actually very little caffeine in good quality chocolate - about the same in a bar of dark chocolate as a cup of decaffeinated coffee. However, the proviso is that the chocolate has been made from the cocoa seeds only and not the whole pulped fruit which contains quote large amounts of caffeine and it is this extract that is most often used in cheaper commercial chocolates.
Chocolate: The bad news
So, the pure extract of the cacao bean offers many health benefits. What of the standard shop-bought bar?
First, be aware that there are a lot of chocolate-flavoured products that contain little or no true cocoa at all and will offer no health benefits and most probably contain artificial colourings and flavourings which may be detrimental to health.
White chocolate offers none of the health benefits of pure cacao since it is made with the cocoa butter and not the bean.
Baking chocolate is usually approximately half fat and so has a higher fat content and contains less of the antioxidants than are associated with pure cacao.
The average milk chocolate bar has been manufactured using high heat to roast defatted beans which have been treated with alkalis or other chemicals. It has then had refined sugar, milk solids, milk, corn syrup, hydrogenated oils, animal fats (like lard), waxes, and chemical preservatives added - which means that most of the product is sugar and fat. Also, many of the potential health benefits offered by the raw cacao extract have been lost by processing and the addition of the other ingredients so that the antioxidant/ORAC score of dark chocolate is half that of the raw extract and that of milk chocolate half again - or a quarter of the original antioxidant/ORAC value of the cacao bean.
"Inside every fat girl there is a thin girl and a lot of chocolate.”
Sir Terry Pratchett
It appears that this quote, more often than not, is the truth. The average US citizen consumes nearly 12 lbs (5 kilos) of chocolate a year which forms 1% of the diet. You also probably didn't need a scientific study to tell you that chocolate can elevate mood. Women, in particular, have been self-medicating with this freely available anti-depressant for years.
Healthy chocolate
For healthy chocolate you will need to go to the health food shop or order from specialist chocolate suppliers. To enjoy the health benefits of chocolate you need to source raw chocolate that has been organically-grown and that has not been fermented, roasted or processed. The shelf life of this healthy chocolate will not be as long as the more processed varieties and so it is advisable to refrigerate this product.
A hot chocolate drink is thought to be one of the best ways to enjoy the health benefits of chocolate provided it is made with organic cocoa powder mixed with agave nectar to sweeten.
The next best choice in order to enjoy the health benefits of chocolate would be unsweetened dark chocolate, although many of these products have also been heat processed or been treated using alkalis to reduce bitterness.
Chocolate: Enjoy!
Chocolate - and delicious chocolate - can be enjoyed in moderation, provided you take the time and trouble to source the raw, unprocessed cacao extract that offers all the tremendous health benefits but none of the harmful sugars and fats associated with commercial chocolate.
Further resources
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