Is your favorite chocolate the best choice for your health? Find out 4 ways to check.
The media would have you believe that eating a superfood—like chocolate— will ensure you live a long healthy life.
Sounds good, but unfortunately, when consumed as part of an eating pattern containing mostly processed or ultra-processed foods, no food has superpowers.
So-called superfoods are nutrient-dense choices (a good thing) that should be consumed regularly as part of an overall healthful eating pattern.
Dark chocolate is often on the “superfood” list. We love that!
But, there is a lot of confusion and misinformation surrounding the health benefits, type, and how to choose chocolate that’s better for you.
The Cacao Bean
Chocolate is produced from the cacao bean and goes through steps of fermentation, drying, roasting, nib grinding, refining, conching, and tempering to make the cocoa, chips, chunks, and bars you find in the grocery stores. Many brands are available, but not all offer the same benefits.
The Benefits of Chocolate
Chocolate is rich in polyphenols—plant micronutrients packed with anti-inflammatory, antioxidant, and other potential health benefits. Studies suggest that chocolate's polyphenols, such as flavonoids, contribute to improved blood pressure, blood lipid levels, heart disease risk, cognition, and potentially skin health. However, a recent literature review on healthy adults and the effects of chocolate intake only supported a positive association between consumption and improved lipid levels (triglycerides).
No matter the extent of the health benefits, the reality is most everyone loves chocolate!
As with any food, when choosing what to buy or eat, you should select foods with the highest nutritional value.
How to Choose the Healthiest Chocolate
The polyphenol content of chocolate varies based on raw ingredients and types of processing. There are general rules to remember to ensure you get the best health benefits when eating chocolate.
Choose dark chocolate with a minimum of 70% cocoa content. Dark chocolate can be 50-90% cocoa solids, cocoa butter, and sugar. The higher percentage of cocoa indicates a higher concentration of polyphenols than chocolate with a lower cocoa percentage. It is also a clue that there is less sugar in the bar. The higher the cocoa content, the better! In comparison, milk and white chocolate are only required to contain 10% and 20% cocoa, respectively, so it’s best to avoid or limit them as they’re mostly sugar and have little nutrition.
Check the ingredient list. Good quality chocolate contains only cocoa solids/powder, cocoa butter, and sugar/sweetener. Ensure sugar or other sweetener is not listed first on the ingredients list. Skip chocolate with added butterfat, milk, trans fat, vegetable oils, artificial flavors or colors, and emulsifiers (e.g., lecithin).
Ensure your chocolate has not been Dutch or alkali processed by checking the ingredient list. Meant to give the chocolate a smoother mouthfeel and less bitter taste, it degrades the health benefits of cocoa.
Choose Fair-Trade and organic chocolate whenever possible. Fair-Trade will ensure the cacao bean farmer earns a fair price for the product. Choosing organic chocolate will reduce exposure to pesticides, herbicides, and other artificial chemicals while ensuring a high phenol content.
Enjoy Dark Chocolate in Moderation
Studies suggest adults may experience health benefits from eating one or two squares of dark chocolate daily. Chocolate is primarily fat, sugar, and calorie-dense, so moderation is critical for good health. Limit your serving size to 1-2 ounces (30-50 grams) daily.
The foods you eat can significantly impact your feelings, overall health, and quality of life as you age.
Learning to choose foods that are nutrient-dense and delicious is vital. The more you enjoy healthful foods, the more you’re likely to reach for them again.
Rest assured, a square of decadent dark chocolate can be a part of your healthy aging-well eating plan.
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