Like many women, Dawn, 37, loves to have chocolate every day, especially as a mid-afternoon treat.
Dawn prefers good-quality dark chocolate. She enjoys the bittersweet taste, the texture and the lift in mood she thinks she experiences. She has also heard that chocolate has health benefits.
But is this true? Can chocolate be good for us?
Edmonton registered dietitian Heidi Bates says that chocolate (particularly dark chocolate and cocoa powder) is a rich source of flavonoids. Flavonoids are compounds that help prevent damage to our cells.
“Chocolate is a more complex food than most people realize,” says Bates.
“The flavonoids work to protect our cells from damage. They are antioxidants, much like the vitamins we have heard about. The potential benefits of chocolate lie with its unique composition and how it is put together.”
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It’s the cocoa solids (or cocoa liquor) in chocolate that contain the flavonoids. Dark chocolate contains higher levels of cocoa solids than milk or white chocolate, so it has a greater level of flavonoids. White chocolate is actually all cocoa butter (no cocoa solids), so is not likely to give a health benefit.
So what are the health benefits to eating dark chocolate?
Dr. Donna Vine, assistant professor at the Alberta Institute for Human Nutrition at the University of Alberta, says there have been good clinical studies linking dark chocolate with improved vascular function and blood pressure.
“It’s pretty clear there is an effect in improving inflammation,” she says. “The regular consumption of flavonoid-rich foods is beneficial to blood pressure.”
One study found that flavonoid concentrations in the blood stream increased after two weeks of a diet including dark chocolate. Other studies have linked the flavonoids in chocolate to a reduced risk for heart disease, high blood pressure and stroke.
A positive effect on mood is another possible health benefit of chocolate.
“I know it makes me feel good to eat chocolate. I can’t say whether that’s biochemical or simply because it’s a treat that I give myself,” says Dawn.
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Dr. Vine says some studies have shown that people who consume more chocolate seem to experience improved moods. But she cautions that this connection isn’t clear and that further studies need to be done.
“There are so many other factors, such as overall diet, to consider. It’s hard to control these studies on chocolate.”
Phenylethylamine (PEA) is a compound found in chocolate that enhances attention span and other brain functions in both humans and animals.
Bates says PEA acts like amphetamine in the brain, an effect that would seem to support the idea that chocolate improves mood.
However, she adds that the presence of caffeine in chocolate could also explain the emotional change.
“The caffeine could be part of what perks you up, especially if you don’t consume caffeinated drinks every day,” she says.
Bates says it’s important to eat chocolate in moderation. You can make dark chocolate a small part of your healthy eating plan.
Remember, too, that flavonoids are found in other foods, such as fruit and vegetables.
“You can get too much of a good thing. Chocolate is quite high in fat, sugar and the resulting calories. If you eat too much chocolate, you could undo any health value that you have gained.”
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As well, Bates says to look to the quality of chocolate that you are eating. “A dark chocolate with more cocoa butter will give you a richer, more satisfying chocolate taste than a lower grade milk chocolate.”
A small piece of good-quality dark chocolate will satisfy you, she says.
Dr Vine agrees with this advice. “If someone has blood pressure problems and a chocolate tooth, a small amount of dark chocolate, as part of a well-balanced diet, is not a bad thing,” she says.
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Learn More
Cacao Web: Types of Chocolate
Learn about the differences between types of chocolate, including dark, milk, bittersweet and white chocolate.
Dietitians of Canada: Exploring the Health Benefits of Chocolate, Green Tea and Red Wine
Dietitians of Canada looks at whether chocolate is a health food.
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