Why giving in to your cravings may be good for you.

BY CHERRI STRAUS, MPH

Studies show that some people enjoy eating chocolate anytime of day. Who hasn’t eaten half the bag of chocolate chips before adding them to the cookie batter? The Chocolate is the most craved food, says the American Dietetic Association (ADA). You can’t go wrong with giving your favorite person a box of dark truffles (and it’s less costly than jewelry)!

Chocolate’s appeal is a combination of its sweetness, aroma and texture. Certain chemicals in chocolate such as serotonin, endorphins and phenylethylamine can elevate mood levels. All together, emotions, hormones, social values and sensory qualities play a major role in explaining people’s cravings for chocolate.

Traditionally, chocoholics have tried to control their cravings because of the belief that chocolate caused acne, tooth decay, etc., however recent scientific studies demonstrate its many nutritional health benefits!

Not All Chocolate is Created Equal

We hear many terms used for different types of chocolate. What is “milk” chocolate? What is “baking” chocolate? The following explanations may help:

• Unsweetened chocolate is pure chocolate (nonalcoholic) liquor, also known as bitter or baking chocolate. With the addition of ground cacao beans and sugar, it is used for making cakes, brownies, candies and cookies.
• Milk chocolate is chocolate mixed with milk powder or condensed milk. Milk chocolate contains sugar and cocoa butter and has the most fat and calories.
• Dark chocolate is chocolate without added milk. Dark chocolate (semisweet, bittersweet, bitter cooking chocolate) has higher chocolate content and contains more healthy nutrients.
• White chocolate is not true chocolate because it contains no chocolate liquor. It is a mixture of sugar, cocoa butter, milk solids and vanilla.

What are the Health Benefits of Chocolate?

Finally, the good news! The following information is compiled from research reported by the ADA, the Journal of the American College of Nutrition, the Archives of Internal Medicine, the American Heart Association and the Journal of the American Medical Association:

• Chocolate contains stearic acid which, when consumed, is converted to oleic acid, a heart-healthy monounsaturated fat.
• Dark chocolate contains potent antioxidants called phenols. Antioxidants are believed to help to reduce the effects of cell damage in the body and help to prevent cancer. Phenols also prevent LDL, the bad cholesterol, from building up in the arteries, while raising the levels of HDL, the good cholesterol. Surprisingly, one dark chocolate bar contains the same amount of phenols as a glass of red wine or five servings of fruits and vegetables! Chocolate also contains four times more antioxidants than black tea. The darker the chocolate, the more phenols it contains.
• Chocolate, as well as most fruits and vegetables, contains compounds called flavonoids that help maintain a healthy heart, promote good blood circulation and reduce the risk of blood clots. The darker the chocolate the more flavonoids it contains. A bar of dark chocolate contains as many flavonoids as four cups of tea, six apples and two glasses of red wine.
• Chocolate contains tannins, which help prevent the bacteria on your teeth from causing cavities.
• Chocolate is a rich source of two minerals: magnesium and phosphorus.
• Contrary to popular belief, chocolate does not contain a lot of caffeine. A piece of chocolate contains about 10 mg of caffeine, while one cup of regular coffee contains 115 mg and one cup of tea contains 40 mg.
• Chocolate does not interfere with the body’s absorption of calcium.
• Chocolate does not cause hyperactivity in children.
• New research suggests that eating a small amount of dark chocolate daily may help lower blood pressure and reduce the risk of blood clots (in addition to exercise, weight control and a healthy diet). A recent study suggests that dark chocolate may even improve blood flow to the heart muscle.

The Drawbacks

What does all this mean? Given this good news, can you give in to your cravings and eat as much chocolate as you want? Unfortunately, the answer is no. The American Heart Association reminds us that chocolate—even dark chocolate—has some negative health effects. While a little dark chocolate may be good, a lot is not better. Chocolate is loaded with calories, sugar and fats. Fruits and vegetables contain high levels of flavonoids without the fat and high calorie content. In addition, different types of chocolate are processed differently and may lose their nutrients.

Moderation is the Key

A piece of dark chocolate a day may help keep the doctor away, but doctors and medical associations do not recommend replacing your important daily servings of fruits and vegetables with a hunk of chocolate, as tempting as that may be. You can enjoy the taste (and the benefits) of dark chocolate as long as you maintain a healthy, balanced diet and exercise regularly. Talk to your doctor about the benefits of dark chocolate. If you choose to include chocolate in your diet, be sure to limit the amounts of other high-calorie foods. The bottom line is: Be sensible and enjoy your dark chocolate in moderation.

Sources:

American Dietetic Association

American Heart Association

Journal of the American Medical Association, July 2007

Archives of Internal Medicine, April 2007