Have you ever considered enjoying an entire day of chocolate? Start the morning with a chocolate doughnut and steaming hot cocoa. A bag of chocolate candies midmorning. A glass of chocolate milk at lunch. An afternoon snack of chocolate-covered nuts. After dinner a warm brownie with a small scoop of chocolate ice cream. Yum!
Unfortunately for you fellow chocoholics, I’m not advocating a chocolate diet. But is it healthy to include chocolate in the diet at all?
Chocolate falls into the “discretionary calories” of the dietary guidelines— enjoyed as a small indulgence. (A typical 2,000-calorie diet includes 265 discretionary calories for all treats, and a typical 1-ounce piece of chocolate contains 150 calories.)
Preliminary research indicates chocolate may offer some health benefits due to its flavonoid content. Flavonoids contain natural anti-clotting and anti-inflammatory antioxidants. Flavonoids also help relax the blood vessel, which may help lower blood pressure and promote cardiovascular health. They may also make the LDL, or bad cholesterol, less dangerous.
However, there is concern that many current studies, in addition to being too limited in scope, may have been biased because they have been industry-funded. Research is not advanced enough to permit health claims on chocolate packaging.
Unfortunately, reading the label for flavonoid content isn’t helpful because the level depends on the type of cocoa beans used and how they are processed. As much as 90 percent of flavonoids can be lost in processing. Some manufacturers tout special processing techniques that preserve more of the flavonoids. Other companies claim to have flavonoid or antioxidant content information for their products. However, this information is from lab testing that has not yet been standardized.
But shrewd label reading can help you make the best choice. More cocoa powder is a plus because of a higher flavonoid content, but extra cocoa butter in that treat means more calories, too. Some treats also contain unhealthy coconut, palm kernel or palm oil. Avoid those that indicate five-tenths or more grams of trans fat in one serving.
• The first ingredient should be cocoa in some form (beans or liquor). Steer clear of those that list sugar first.
• The higher the percentage of cocoa, the better. Aim for chocolates that are 60 percent or more cocoa. (Bittersweet dark chocolate is at least 60 percent cocoa, and semi-sweet dark chocolate is 50 to 70 percent cocoa. Most milk chocolates range from 30 to 40 percent. Chocolate syrup is the lowest on the list.)
• Look for “extras.” Dried fruit and nuts are healthier extra calories than caramel.
• Natural cocoa powder (not Dutch-processed or alkali-processed) has the highest levels of flavonoids. White chocolate contains no cocoa powder — only cocoa butter and sugar.
Taking the caloric price into account, an ounce or so won’t hurt you, and it may help your cardiovascular health.
Unless you overindulge, you shouldn’t feel guilty about choosing chocolate. I certainly plan to enjoy every bite of my daily dose of chocolate — but only the healthiest kinds, of course.
Registered dietitian Shirley Perryman is an extension specialist in the Department of Food Science and Human Nutrition at Colorado State University.
