Yes! Chocolate CAN Be Healthy!

Of all the treats available, chocolate is one of the most craved foods in the world. The first solid chocolate bar, made from cocoa butter, cocoa powder and sugar, was introduced by the British chocolate company J.S. Fry & Sons in 1847, but the history of chocolate goes back at least 4,000 years.1

Pre-Olmec cultures in Mexico produced chocolate as early as 1900 B.C. Originally, it was consumed as a bitter beverage. The cacao beans were fermented, roasted, and then ground into a paste that was mixed with water and spices like chili peppers and vanilla, sweetened with honey.

Throughout its history, chocolate — "the food of the Gods" — has remained a symbol of luxury, wealth, and power. During the 14th century, the Aztecs and Maya even used cacao beans as currency. Research has also revealed chocolate has some rather impressive health benefits, provided you're willing to give up the now-familiar sweetness of modern day milk chocolate.

The Olmecs, Maya, and Aztecs valued cacao for its mood enhancing and aphrodisiac properties, and it was typically reserved for the ruling class. In the 17th century, cocoa and chocolate were considered potential medicine, and historical documents in Europe reveal they were used to treat angina and heart pain.2

Not All Chocolate Is Created Equal

Raw cacao is actually quite bitter, not sweet, due to the nearly 400 polyphenols that are present. When we're referring to the health benefits of chocolate, this is the chocolate we're referring to. Americans consume an estimated 12 pounds of chocolate per capita each year.3

Unfortunately, the vast majority of that is in the form of milk chocolate candy, which contains very minute amounts of healthy cacao, and loads of sugar. The milk added to milk chocolate can also interfere with your body's ability to absorb the beneficial antioxidants (polyphenols) in the chocolate.

Chocolate Terminology

To get off on the right foot, it may be helpful to understand the distinction between cacao, cocoa, and chocolate:4

·       Cacao: Refers to the plant, a small evergreen tree of the species Theobroma cacao, and its dried seeds, also known as cacao beans or cocoa beans, prior to processing.

If you're after health benefits, raw cacao nibs are what you're looking for. Ideally, buy them whole and grind them yourself (a coffee grinder can be used for this) when using it in recipes.  

Alternatively, you can eat them whole, just like you'd eat conventional chocolate chips. A healthy amount would probably be around ½ to 1 ounce per day. I personally grind 1 tablespoon of raw cacao nibs twice a day and put them into my smoothies.

·       Cocoa: Refers to the roasted cacao, ground into a powder from which most of the fat has been removed.

·       Cocoa butter: The fat component of the cacao seed.

·       Chocolate: The solid food or candy made from a preparation of roasted cacao seeds; if the cacao seeds are not roasted, then you have "raw chocolate."

When selecting chocolate, look for higher cacao and lower sugar content. In general, the darker the chocolate, the higher the cacao content.

However, since cacao is bitter, the higher the percentage cacao, the more bitter it is (the polyphenols are what make the chocolate bitter, so manufacturers often remove them. But, it's those polyphenols that are responsible for many of chocolate's health benefits).

To counteract the bitterness, most chocolate is sweetened, so it's a matter of balancing nutritional benefit with palatability. For health benefits, choose chocolate with a cacao percentage of about 70 or higher.

·       "White chocolate" contains no cocoa at all; it's just a health-zapping mix of pasteurized milk and sugar.

Chocolate and Human Health

A 2013 paper12 in the Netherlands Journal of Medicine also reviews the many health benefits of cacao, noting that many consider it a "complete food," as it contains:

·       Healthy fats

·       Antioxidants

·       Nitrogenous compounds, including proteins, methylxanthines theobromine, and caffeine (central nervous system stimulants, diuretics, and smooth muscle relaxants. Theobromine is the ingredient that can cause heartburn in some individuals; on the other hand, it also inhibits persistent cough by reducing vagus nerve activity13)

·       Minerals, including potassium, phosphorus, copper, iron, zinc, and magnesium

·       Valeric acid (which acts as a stress reducer despite the presence of stimulants)

The following table highlights the wide range of positive health benefits science suggests are conferred by the cocoa bean.14^,15,16

In Health, 

Dr. Niewierowki 

Source: The Amazing Health Benefits of Dark Chocolate

 February 3, 2016  Mercola.com