Chocoholics Rejoice!

Chocolate lovers and chocolate manufacturers are united in their celebration about the health benefits of chocolate, or more specifically cocoa.

Cocoa is rich in a type of antioxidant called polyphenols  also found in plant foods such as red grapes and green tea.  These polyphenols may reduce the risk of heart disease, improve blood flow, and lower blood pressure. 

Cocoa or cacao beans are not beans but the seeds of the fruit of the Theobroma cacao tree. The seeds are dried and then processed to produce cocoa powder.  Dark chocolate generally has a higher percentage of cocoa content than milk chocolate.

Hershey Compares Dark Chocolate to Super Fruits

The Hershey Company conducted a study published in Chemistry Central Journal, where researchers compared the total flavonol and polyphenol content as well as antioxidant activity content of cocoa powder and dark chocolate vs. super fruits, including acai, blueberry, cranberry, and pomegranate.  (Keep in mind that this study has some risk of bias since Hershey has a vested interest in the outcome.)

The researchers looked at the antioxidant content per 40-gram (1.4-ounce) serving of dark chocolate (containing 60%-63% cacao) and cocoa powder vs. 8 fl. oz. of super fruit juices.  The fruit juices included acai, blueberry, cranberry, and pomegranate and were 100% non-blended juices.  The total antioxidant activity of dark chocolate per serving was significantly higher than the super fruit juices except for pomegranate juice.  

The total polyphenol content per serving was highest for dark chocolate at about 1,000 milligrams per serving.  This was significantly higher than the fruit juices except pomegranate juice.  Dark chocolate also had the highest total flavonol content per serving at more than 500 milligrams, followed by cocoa beverage at about 400.  All of the super fruit juices had less than 200 milligrams per serving of this type of antioxidant.

Researchers say it's important to note that the cocoa powders, cocoa beverages, and dark chocolate used in the study contained natural or non-alkalized cocoa.  Alkalization is a process used to mellow the flavor of cocoa, but it also destroys the polyphenolic compounds.  Most hot cocoa mixes contain alkalized cocoa and thus contain few or no antioxidants.

Health Benefits

How do the polyphenols in chocolate help to reduce heart disease?  Research has shown that the polyphenols in chocolate inhibit the oxidation of LDL cholesterol.  This reduces the potential for LDL cholesterol to stick to artery walls, decreasing the risk of plaque buildup, heart attack and stroke.

Before you run out to buy your favorite chocolate bar, be aware that all chocolate is not equal.  Dark chocolate with a cocoa content of at least 70% is recommended because it is lower in sugar and higher in polyphenols than milk chocolate. 

Definitive studies using dark chocolate to prevent heart disease have not been done, so don’t go crazy and add a chocolate bar to your vitamin regimen.  It is reasonable to eat up to 1 oz. daily of high quality dark chocolate as part of a healthy diet.

Endangered Species is one of my favorite brands.  The bar shown below is 3 oz. and I've found that about 1/2 oz. savored after a good meal is enough to satisfy my sweet tooth.