Q: I have heard mixed reviews on whether chocolate is good for you or not. I know some people deliberately add it to their diets. How much should you eat in a portion? In what way is it good for you?
A: Dark chocolate is a rich, bitter chocolate that is made from cocoa solids, sugar and cocoa butter. The percentage of cocoa affects the flavour and bitterness.
It contains very little or no milk or milk products. It is better for you than milk chocolate, which also has more sugar and additives as well as milk. A typical portion consists of two large squares or six small ones, but that amount should not be consumed every day if you want to lose weight.
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Dieters typically add one small square to eat after their evening meal as a treat and to prevent them craving other sweet foods.
Another way of using it is to let a small square of chocolate slowly dissolve on your tongue before eating a meal. This has been shown to reduce appetite and decrease the total amount of food consumed.
Dark chocolate is rich in minerals such as iron, selenium, zinc and potassium, and also contains nutrients such as flavinoids, methylxanthines and polyphenols. These are good for the heart and may also lower the risk of strokes.
Researchers in Finland in 2012 found that eating 63 grams of dark chocolate per week gave the greatest benefit and lowered the risk of a stroke by as much as 17 percent. This is significant.
However, only men took part in this research project.
Another study, in 2014, showed that chocolate helps to restore flexibility to hardened arteries and also stops blood clotting and sticking to the arterial walls, thus reducing the risk of heart attacks. The most recent research examined 20,951 adults and found that those who reported the highest levels of chocolate consumption experienced lower rates of stroke throughout an almost 20 year follow-up period.
A fatty acid called stearic acid may also reduce the LDL or bad cholesterol, which is another factor in the development of heart attacks and strokes.
Apart from being beneficial in preventing serious physical illness, chocolate is also known for calming anxiety and reducing stress.
Another study out of Finland, in 2004, also found that chocolate reduced stress in pregnant women and that their babies smiled more than those of non-chocolate eating parents. This could be due to the hormone oxytocin.
Some people should stay away from any kind of chocolate, including migraine sufferers and people who have a tendency to have a sharp rise in blood pressure or a rapid heart rate after consuming chocolate. This is due to the high caffeine content.
A 3.5 ounce bar of regular dark chocolate contains 70 milligrams of caffeine.
