It’s the most chocolatey time of the year! With Easter upon us, chocolate seems to be ubiquitous. The media is rife with claims that chocolate is a superfood, with numerous health benefits. However, this information may contradict what you’ve always believed about chocolate, such as its high caloric content, association with acne breakouts, and classification as a junk food. So what is the truth?
London-based nutritional therapist Lucia Stansbie has been delving into this very subject over on her Food Power Nutrition blog.
“The darker the chocolate, the higher the cocoa powder content. All chocolate bars contain cocoa butter and sugar, with milk chocolate also containing milk and white chocolate containing only milk, cocoa butter and sugar. Cocoa butter is rich in saturated fats, 60% of the total fat content, which should be consumed in moderation to preserve cardiovascular health. Most nutrients associated with health benefits are found in cacao powder and nibs.”
She goes on to note that cacao, the plant from which chocolate is derived, is a rich source of anti-inflammatory antioxidants such as catechins, epicatechins, and procyanidins. When consumed in the form of cocoa powder or nibs, it can confer multiple cardiovascular benefits. Studies have shown that it can lower cholesterol levels, improve nitric oxide production, and support blood flow, thereby reducing the risk of heart disease.
Additionally, cacao contains compounds that support the production of serotonin, a neurotransmitter that regulates mood and can enhance feelings of happiness. However, it is crucial to note that cacao also contains caffeine. A 100g serving of 80% dark chocolate contains as much caffeine as an espresso shot, making it an unsuitable bedtime snack for light sleepers or those sensitive to caffeine.
While cacao powder and nibs are often considered superfoods, it’s essential to understand that cacao beans undergo fermentation and roasting to reduce their bitterness and tannin levels. Unfortunately, this process can also lead to a loss of up to 60% of their antioxidant content. Raw cacao and chocolate are typically roasted at lower temperatures, allowing for the retention of more antioxidants. However, even with this method, there may still be some loss of antioxidants during the process.
Lucia continues: “Chocolate snack bars can be delicious, but it is essential to look at their ingredient list. Added caramel, dry fruit and biscuits can increase the total amount of sugar as well as containing glucose syrup and corn syrup, which should be consumed in moderation for their association with obesity and diabetes. It is also essential to check for palm oil which is a source of saturated fats. Chocolate snack bars, even some “healthy” ones, can be very processed foods empty of all original nutrients and antioxidants of cocoa, making them a food high in sugar and fats with little nourishment.”
Raw dark chocolate, cacao powder, and nibs are excellent sources of antioxidants, making them a healthy addition to any diet, provided they are consumed in moderation. When choosing between chocolate and cocoa powder, it’s preferable to opt for raw chocolate with a high percentage of cocoa powder (70% and above) to maximize antioxidant intake. However, it’s important to note that chocolate still contains saturated fats and added sugar, making it unsuitable for daily consumption. Instead, it’s recommended to vary your diet and indulge in other sweet treats like chia seed pudding or nut butter on oat cakes. Moreover, the amount of chocolate consumed in one sitting has a significant impact, given its high-calorific nature. While a couple of squares of dark chocolate won’t drastically affect weight management, consuming half a bar or a small bar daily will.
“I would try to avoid having regularly milky-chocolate bars or more elaborate kinds of chocolate – at the end of the day, those are very processed foods which retain almost any nutritional value.” Lucia concludes. “They can have a place as an occasional treat to enjoy during the festive season, when socialising or just for the sake of it, with the awareness that they taste delicious but is a food completely empty of any nourishment.”
For more insights into contemporary nutritional subject matter, as well as information about nutritional therapy consultation plans, be sure to pay the Food Power Nutrition website a visit!