Benefits of Chocolate

By Amber Odom, RDN, LD

Happy Valentine’s Day!

I don’t know about you, but I love dark chocolate and guess what? It’s that time of year…chocolates, candy hearts, roses, and Cupid’s bow & arrows! Did you know there are scientific-based studies showing benefits of chocolate? That’s right! Believe it or not, dark chocolate is loaded with nutrients that can positively affect your health.

Let’s learn a little about the different types of chocolate…

Chocolate is made from cacao, which comes from the seeds of a small tropical tree called the Theobroma cacao tree aka “cacao”. Dark chocolate contains 50-90% cocoa solids, cocoa butter and sugar. Milk chocolate contains the same ingredients but only 10-50% cocoa solids, some form of milk and twice the amount of sugar. White chocolate does not contain any cocoa solids and is made only of cocoa butter, sugar and milk.

Now for the benefits of chocolate…

Cocoa contains antioxidants known as flavonols, which may provide several health benefits including heart health protection. Dark chocolate contains up to 2-3 times more flavonol-rich cocoa solids than milk chocolate. Several studies have shown that flavonols can lower blood pressure and inflammation resulting in reduced heart disease. Another study found that flavonols in dark chocolate may improve circulation and improve brain function enhancing cognitive performance.

Dark chocolate has even been found to lower cholesterol in clinical trials, but that doesn’t mean you should eat it with every meal since it does contain a moderate amount of saturated fat, which can negatively affect blood cholesterol levels. However, its heart-protective effects from flavonols appear to outweigh the risk.

Despite all the benefits of dark chocolate, it is still high in fat and calories (150-170 calories per ounce) and should be consumed in moderation. For the greatest health benefits, choose dark chocolate with 70% cocoa solids and limit to no more than 1 ounce per serving.

My favorite ways to enjoy dark chocolate are with almonds or drizzled over strawberries for even more antioxidants and heart-health benefits.

So go ahead and enjoy some dark chocolate! But remember, moderation is key.

Happy Valentine’s Day!
~Amber