Dark Chocolate: A Legitimate Health Food
The idea that chocolate could be healthy seems too good to be true. The key distinction is between dark chocolate with high cocoa content and the sugar-laden milk chocolate that dominates candy aisles. Cocoa beans are one of the richest dietary sources of flavanols, a class of polyphenol antioxidants. These compounds have been shown to improve blood flow by stimulating the production of nitric oxide, which relaxes blood vessels. Regular consumption of dark chocolate is associated with modest reductions in blood pressure and improved cholesterol profiles in multiple meta-analyses. The Kuna people of Panama, who drink several cups of flavanol-rich cocoa daily, have remarkably low rates of cardiovascular disease that disappear when they adopt a Western diet. The beneficial effects come from cocoa solids, not cocoa butter, sugar, or milk. Choose chocolate with at least 70 percent cocoa content. The processing method matters. Dutch-processed cocoa has been treated with alkali to reduce bitterness, but this process destroys most of the flavanols. Natural cocoa powder retains significantly more beneficial compounds. Even the best dark chocolate is calorically dense. A standard serving of one ounce or about 28 grams provides benefits without excessive calories.
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