It’s time to stop feeling guilty every time you crave a piece of chocolate (although many people may argue that the guilt is part of the thrilling pleasure of chocolate!). According to recent studies, there are many medically-proven ways in which the comforting confection may actually be good for your health.
The latest research has shown that due to the cocoa bean’s antioxidant and anti-inflammatory properties, consuming it could be good for your brain, heart and circulation, and may even reduce your risk of heart disease, stroke and diabetes. And of course there’s the bonus of an instant mood lift!
But before you celebrate with a Choc-Fest-To-End-All-Choc-Fests, keep in mind that scientists are referring specifically to dark chocolate – and not milk or white chocolate. To reap the true benefits of the rich treat, your dark chocolate of choice has to have a cocoa content of 70% or more. The higher the cocoa content, the more health benefits there are and the less sugar content. It also has to be eaten in moderation.
Here is more information on the scientically-proven health benefits associated with cocoa consumption so that you have all the delicious facts at your (choc-covered) fingertips.
Dark chocolate is antioxidant and mineral rich
For many years this cocoa indulgence has been judged harshly due to its fat and sugar content and been associated with acne, obesity, high blood pressure (hypertension), coronary heart disease and diabetes. Increasingly though, recent studies have shown that its consumption is not a sin necessarily, but sometimes a remedy.
For example, in 2013, Rashed Latif from Saudi Arabia’s University of Damman Medicine Department published a review of its myriad health benefits in the Netherlands Journal of Medicine. He reported that “the recent discovery of biologically active phenolic compounds in cocoa has changed this [negative] perception and stimulated research on its effects in ageing, oxidative stress, blood pressure regulation, and atherosclerosis. Today, chocolate is lauded for its tremendous antioxidant potential.”
The cocoa bean is a concentrated source of antioxidants, in particular flavanoids, a class of plant nutrients which helps protect plants from environmental toxins and helps repair damage.
Dark chocolate is also packed with minerals such as potassium, phosphorus, magnesium, zinc, selenium, copper and iron.
Dark chocolate is good for your brain
Studies show that it may help prevent cognitive decline and plays a brain-protective role that still needs to be investigated in more depth. A 2013 Harvard Medical School study published in Neurology reported that drinking two cups of hot cocoa daily helped improve blood flow to the brain and reduced memory decline in the elderly.
Chocolate also reportedly contains a chemical called phenylethylamine (PEA), which encourages your brain to release feel-good endorphins that lift your mood.
Dark chocolate may reduce risk of heart disease, stroke and diabetes
A 2014 study published in the Federation of American Societies for Experimental Biology Journal showed that dark chocolate helps restore flexibility to arteries while also preventing white blood cells from sticking to the walls of blood vessels, which can both lead to artery clogging.
Eating chocolate could help lower the risk of developing heart disease by one-third and it may reduce stroke risk too, according to research published in The BMJ. The study’s authors reported that, “The highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease and a 29% reduction in stroke compared with the lowest levels.”
A study looking at cocoa’s impact on cholesterol levels found that it may reduce levels of ‘bad’ cholesterol (LDL) and raise levels of ‘good’ cholesterol, potentially lowering heart disease risk.
Cocoa has been shown to improve insulin sensitivity, which may delay or prevent the onset of diabetes.
But are all types of dark chocolate healthy?
Chocolate is made by adding sugar, milk and other ingredients to cocoa powder. Those ingredients also add fat and sugar, which unfortunately counteract cocoa's health benefits.
To reap the benefits of cocoa flavanoids without the fat and sugar, you’ll need to buy dark chocolate with a cocoa content of 70% or more. Additionally, it shouldn’t be overly processed and crammed full of sugary kilojoule sins like caramel or marshmallows, for example.
How much dark chocolate should you eat?
There is no scientifically-established serving size of chocolate for optimal health benefits as yet – more research is needed. However, the experts say that a small piece of dark chocolate (about 20 to 30g) a few times a week could be beneficial, and will ensure that your intake doesn’t impact your waistline.
How Clicks Clinics can help you
Clicks Clinics can help you prevent or manage heart disease with their wide range of screening tests. These include:
- Blood Pressure (BP) Test
- Cholesterol Testing and Consultation
- Lipogram Blood Test (to determine different types of cholesterol)
- Clicks Full Basic Screening (BP, Body Mass Index or BMI, meal guide and exercise plan)
- Clicks Screening Measurements only (BP and BMI)
- Clicks Comprehensive Screening (BP, BMI, Glucose and Cholesterol screening, plus meal and exercise plan)
To make an appointment at a Clicks Clinic, call 0860 254 257 or visit Clicks Clinics online.
Shop online at Clicks.co.za for healthy dark chocolate
Succumb to your chocolate craving in the healthiest way possible by choosing your new favourite dark chocolate from our Smartbite food range. Try our delicious Smartbite Dark Chocolate bar, our Smartbite Foods Dark Chocolate bar and our Smartbite Chocolate almond butter.
There are many other guilt-free food and snack options in our Smartbite range to consider too.
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