A
little of what you fancy does you good - especially if it’s
chocolate. Instead of feeling guilty for indulging, you can now
feel virtuous, as chocolate is officially beneficial for health.
And that’s just as well, as we Brits consume over 80 million
chocolate eggs each Easter which works out at a staggering 9kg per
person.
Chocolate dates back to the time of the Aztecs when cocoa beans
were so prized that they were used as currency during the reign of
Montezuma. The Aztecs consumed chocolate in the form of a sweetened
drink, which was believed to increase wisdom, boost energy levels
and have a powerful aphrodisiac action. Modern forms of chocolate
combine cocoa paste with cocoa butter, sugar and cream or milk,
with a variety of additional flavourings such as vanilla, nuts and
liqueurs that may improve the flavour, but may reduce its health
value. We take a look at some of the pros and cons of eating
chocolate this Easter...
The Pros:
Antioxidant protection
The reason chocolate gets the ‘thumbs up’ from
researchers is because it contains large quantities of antioxidants
- chemicals that help to neutralise some of the harmful chemical
reactions occurring as part of our metabolism and during exposure
to pollutants. In essence, antioxidants stop us going rusty inside.
Scientists have found that just 40g of chocolate contains more than
300mg of polyphenols - the same type of antioxidants that give red
wine its heart-protecting reputation. And if you like your
chocolate dark, you will obtain twice as many polyphenols, similar
amounts, in fact, as are found in a cup of green tea. What’s
more, the polyphenols present in chocolate are of the
super-protective variety known as procyanidin flavonoids. While
some of these flavonoids contain just one unit and are classed as
monomers, the most protective are those containing two, three or
more units, known as oligomers. Yes, you’ve guessed it,
chocolate is especially rich in the larger oligomers that can
prevent harmful
LDL-cholesterol from becoming oxidised and taken up into artery
walls.
Research recently published in the British Medical Journal
suggested that a daily meal of seven ingredients, which included
100g dark chocolate (along with fish, fruit, vegetables, almonds,
garlic and 150ml wine) could cut the risk of coronary heart disease
by a massive 76%. The scientists predicted this could increase
average life expectancy by six and a half years for men and five
years for women. Surprisingly, olive oil was not included, as the
researchers felt there was not enough solid evidence to support it
as a single ingredient rather than as part of the Mediterranean
diet. In contrast, they found clear evidence that eating 100g dark
chocolate per day could reduce blood pressure by an average of
5.1/1.8mmHg, which is enough to reduce the risk of a heart attack
or stroke by 21%.
The feel-good factor
Eating chocolate makes you feel good. It increases brain levels of
several chemicals, including mood-altering PEA (phenylethylamine,
related to amphetamine), which produces a mild,
confidence-instilling buzz. Chocolate also contains tryptophan - a
chemical converted to serotonin in the brain to lift mood and
increase euphoria - and theobromine, a stimulant that peps you up.
Chocolate is also virtually unique in that it melts in the mouth at
body temperature, producing a silky, luscious sensation that adds
to its appeal and, according to psychologists, is one of the main
reasons why chocolate proves so addictive.
Contains small amounts of caffeine
The amount of caffeine contained in chocolate is around 10 times
less than that in the average serving of coffee, tea or cola
drinks. In fact, low intakes of caffeine can be beneficial, as they
improve fat metabolism, exercise endurance, increase alertness and
decrease the perception of effort and fatigue.
The
Cons:
Expense
Eating chocolate every day will undoubtedly increase your shopping
bill. The BMJ researchers estimated it would cost £3 per
week, but that spending more for a premium brand of dark chocolate
might be rewarded by improved quality of life.
Calories
Sadly, chocolate packs a lot of calories. Just 100g contains: Milk
chocolate 520 kcals, dark chocolate 510 kcals and white chocolate
529 kcalsIt does provide useful amounts of micronutrients, however.
For example, 100g dark chocolate contains: 33mg calcium (compared
with 220mg for milk chocolate), 89mg magnesium, 2.3mg iron, 0.7mg
copper, 4mcg selenium and 1.4mg vitamin E.
Glucose swings
Sweetened chocolate contains lots of sugar, producing glucose
swings which, as well as encouraging you to eat more, are
increasingly linked with the development of obesity and type 2
diabetes. This is another reason why dark chocolate, which contains
the least sugar, is better for you than milk and white chocolate.
Low carbohydrate chocolate containing sweeteners such as maltitol,
which do not affect blood glucose levels, are also becoming more
widely available.
Mood swings
Chocolate that contains a lot of sugar can also cause swings in
levels of endorphins - brain chemicals that affect mood. This can,
in turn, produce mood swings as well as carbohydrate cravings, one
reason why women with pre-menstrual syndrome often crave chocolate
before a period, when their endorphin levels are low.
Unfortunately, as with addictive drugs, brain receptors eventually
become desensitised to the mood-lifting effect of chocolate, so you
tend to need more and more to get the same endorphin-raising
effects.
Acne
The myth that chocolate can cause acne is not supported by the
evidence, which suggests the culprit is hormonal fluctuations
rather than dietary components.
Tooth decay
The fermentable sugar present in chocolate has the potential to
trigger tooth decay. However, the antioxidants in chocolate may
help to offset the acid-producing potential to a certain extent,
while the calcium, phosphate and other minerals present especially
in milk chocolate may also reduce the harmful effects on teeth.
Including chocolate in your diet
All in all, it seems that, as part of a balanced diet, we might all
benefit from eating 100g chocolate per day - but make sure it is
dark and expensive!
- Eat it after a meal when you are full and less likely to
over-indulge.
- Eating chocolate after a meal means you can clean teeth and
floss soon afterwards - perhaps with a chocolate flavoured
toothpaste to prolong the pleasure!
- Buy small-sized bars, not family-sized slabs.
- Eat with fresh fruit - the renewed craze for chocolate fondues
makes this simplicity itself.
- Let chocolate rest in your mouth for long enough to melt and
coat your taste buds and the roof of your mouth to experience the
full range of flavours and textures.
- Learn to savour the lingering memory of each bite before
immediately devouring the next.
back to the top »