Is chocolate healthy? Here’s how your favourite sweet treat can also benefit your health

Is chocolate healthy? And what makes it so irresistible? Veronika Prošek Charvátová from Viva! Health weighs things up

Our favourite vegan chocolate bars wouldn’t exist without the beans from the cacao tree (theobroma cacao).

It bears fruit in the form of large pods with beans inside and when harvested, the beans are fermented, dried, roasted (unless it’s for raw cacao products) and processed into cocoa liquor, cocoa mass, cocoa powder and cocoa butter.

The word cacao is used for the raw and unprocessed beans and powder, while cocoa refers to everything roasted and further processed.

Chocolate is made from some or all these different forms of cocoa, usually with added sugar and some other ingredients.

So when you ask the question ‘Is chocolate good for me’, the answer is that it can be, but it very much depends on what you’re buying. Read on to find out why…

The history of chocolate

The tropical cacao tree is native to South America and its beans have been used by native people for millennia.

The Maya valued cocoa highly, using it not only as a food, but also medicine and even currency.

Traditionally, cocoa was prepared by harvesting the beans, fermenting, roasting and grinding them into a paste.

This paste was then mixed with water, often with the addition of chilli and other spices, and the mixture was beaten until it turned into a frothy drink.

Sugar was yet to be discovered, so this cocoa beverage was consumed bitter.

It wasn’t until European invaders got their hands on cocoa beans and brought them to Spain that sugar was added to the traditional drink.

Since then, the popularity of cocoa has sky-rocketed and eventually chocolate as we now know it was created.

The health benefits of cocoa

Cocoa contains many powerful phytochemicals and some essential nutrients, such as protein, iron and magnesium.

But let’s face it, no one eats chocolate because it contains protein, it’s the effects of its phytochemicals that are at the heart of chocolate’s allure. So just why and how does it work its magic on us?

Cocoa packs strong antioxidants that help to fight inflammation, protect blood vessels and DNA from damage and aid our immune system.

In addition to that, probably the strongest of cacao’s phytochemicals is phenylethylamine (PEA)¹; a compound that stimulates the nervous system and can also stimulate the release of dopamine, which is a potent neurochemical linked to pleasure.

On top of all this, cocoa is also a rich source of L-tryptophan, a substance that your body turns into serotonin², the feel-good neurochemical.

Serotonin plays a major role in positive mood, healthy sleep and appetite.

Low serotonin levels can cause disturbances of all these conditions and even lead to depression.

Women tend to have more serotonin receptors in the brain than men, which is maybe why they seem to be more receptive to chocolate.

It can even help to alleviate the natural decrease in feel-good hormones that people who menstruate experience before and during their period.

Is chocolate a stimulant?

Cocoa is a source of caffeine – an antioxidant and powerful stimulant.

Caffeine stimulates the production of stress hormones³, which is why it has an energising effect, but cocoa isn’t a very rich source.

Half of a regular 100 gram bar of dark chocolate provides between 10 and 60 milligrams of caffeine, while just one cup of coffee contains 65-200 milligrams.

Theobromine⁴ is another cocoa phytochemical that acts as a mild stimulant.

It has some unique properties – it helps the tiny muscles in the lungs to relax, which is helpful if you’re struggling with a cough, and it may also help lower blood pressure.

What’s probably the best property of theobromine, though, is that it releases the compound anandamide⁵, a powerful chemical producing blissful feelings (the name comes from the Sanskrit word for bliss – Ananda).

Is dark chocolate the healthiest?

As you can probably guess, to get the most out of cocoa you should reach for dark chocolate as this has the highest cocoa content – between 60 and 99 per cent.

The lighter the chocolate, the less cocoa it contains and the more diluted its benefits by much less healthy sugar and fat.

The usual standard for dark chocolate is 70 per cent, which still offers some sweetness, but also enough cocoa to bring you benefits.

Is the cocoa butter in chocolate healthy?

An indispensable ingredient in every bar of chocolate is cocoa butter – the fat extracted from cacao beans. It’s what makes chocolate melt in your mouth and adds to its irresistible flavour.

Cocoa butter is considered a healthy fat, and is a source of some nutrients like Vitamins E and D.

However, like most fats, it should be enjoyed in moderation.

Quality chocolate doesn’t have any other fat added, so if you see various fats and oils listed in the ingredients, put the chocolate back on the shelf!

How to choose the best chocolate

It goes without saying that we should opt for vegan chocolate bars, but just because a chocolate is free from animal products, doesn’t mean it’s completely ethical.

Cacao farming is hard work and because of the tropical and humid conditions required, it can be grown only in certain regions.

The big majority is now grown in Africa, Asia and Latin America and, despite the global popularity of chocolate, many cacao farmers live in poverty.

Large multinationals pay little for their produce and many companies have also been exposed for using child labour.

To avoid this exploitation, look for a Fairtrade label – that way you know cocoa farmers were paid reasonably fair wages and support sustainable cocoa farming.

Are hot chocolate drinks healthy?

If you prefer to drink your chocolate, rather than eat it, that’s fine.

A cup of hot chocolate can have the same effect as eating a few squares of dark chocolate and if you make it strong and cut down on sugar, it can even be more potent than solid chocolate.

For that reason, it’s best to use plain cocoa powder rather than pre-made mixtures, as those often contain more sugar than cocoa.

So, is chocolate healthy?

The popular excuse to indulge in chocolate is that it’s healthy and that’s not wrong!

Chocolate is a delicious and healthy treat, boosts your iron and magnesium intake and makes you feel good.

However, that isn’t necessarily true of the highly-marketed, popular milk chocolates with their low cocoa and high sugar and fat content so approach with caution.

Need help finding your new favourite chocolate? Find out what makes chocolate vegan-friendly

Featured image © dragana991 via Getty Images

References:

1. Hossain M, Wickramasekara RN, Carvelli L. 2014, β-Phenylethylamine requires the dopamine transporter to increase extracellular dopamine in Caenorhabditis elegans dopaminergic neurons. Neurochem Int. Accessed via:ncbi.nlm.nih.gov/pmc/articles/PMC3997652
2. Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. 2016, Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC4728667
3. Lovallo WR, Whitsett TL, al’Absi M, Sung BH, Vincent AS, Wilson MF. 2005, Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosom Med. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC2257922
4. Martínez-Pinilla E, Oñatibia-Astibia A, Franco R. 2015, The relevance of theobromine for the beneficial effects of cocoa consumption. Front Pharmacol. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC4335269
5. Nehlig A. 2013, The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC3575938