Health benefits of chocolate
Chocolate, derived from the cocoa bean, is a popular food celebrated not only for its flavor but also for its potential health benefits. Rich in antioxidants, particularly flavonols, chocolate has been studied for its possible effects on cardiovascular health, including the prevention of high blood pressure and improvements in cholesterol levels. Some research suggests that regular consumption of dark chocolate may lower the risk of heart attacks, likely due to its ability to increase HDL cholesterol, which helps prevent plaque buildup in arteries.
In addition to cardiovascular benefits, chocolate may offer modest protective effects for the skin against UV damage and has been explored for its mood-boosting properties, possibly linked to increased endorphin levels. There are also preliminary studies suggesting potential benefits for cognitive function and chronic fatigue syndrome.
However, it's important to note that the health effects of chocolate can vary based on the type consumed, with dark chocolate generally offering more flavonols than white chocolate. Despite its benefits, excessive consumption can lead to negative health outcomes, including weight gain and potential side effects similar to those associated with caffeine. As with any food, moderation is key, and further research is needed to fully understand chocolate's health impacts.
Health benefits of chocolate
- DEFINITION: A type of food made from the cocoa bean that is consumed for specific health benefits.
- PRINCIPAL PROPOSED USE: Cardiovascular disease prevention
- OTHER PROPOSED USES: Aging-skin prevention, boost mood, chronic fatigue syndrome, cognitive function, cough treatment, high blood pressure, high cholesterol, insulin resistance, photosensitivity prevention, sunburn prevention
Overview
Made from the beans of the cocoa tree, chocolate was first developed as a type of food in South America, primarily consumed as a bitter beverage. Cocoa was not combined with sugar until the Spaniards brought chocolate back to Europe from the Americas. The Latin name of the cocoa tree is Theobroma cacao (theobroma means “food of the gods”), and because of this, one of the stimulant substances in chocolate is named theobromine. This caffeine-related substance, however, does not contain the element bromine.
Possible Health Benefits
Chocolate is rich in antioxidants in the flavonol family, substances similar to those found in green tea, red wine, grapes, soy, and other potentially healthful foods. Antioxidants are well-known for preventing chronic health conditions. However, this alone is insufficient to prove that chocolate provides health benefits. No hoped-for benefits materialized in gigantic studies of other strong antioxidants, such as vitamin E. Only double-blind, placebo-controlled studies can prove a treatment effective; these are still emerging for chocolate.
Nonetheless, some potential benefits have been seen in preliminary trials. A controlled study of twenty males with mild hypertension compared the effects of 100 grams (g) daily of a flavonol-rich dark chocolate compared with a flavonol-free white chocolate. Results appeared to indicate that the dark chocolate produced improvements in blood pressure. A subsequent study of similar design, this one enrolling forty-four people with mild hypertension, found that a much lower dose of dark chocolate (6.3 g daily) also significantly reduced blood pressure levels. Also, a review including several additional studies drew the same conclusion regarding chocolate’s modest yet favorable effect on blood pressure.
Chocolate has also shown some promise for improving cholesterol profile. In one study, fifty-seven people with high cholesterol were given either a standard snack bar or a snack bar enriched with cocoa flavonols. In six weeks, the results indicated that cocoa improved cholesterol levels more than placebo. Two other preliminary studies found evidence that chocolate consumption can improve high-density lipoprotein (HDL or good) cholesterol levels.
One double-blind study failed to find that flavonol-rich cocoa improved blood vessel health in people with established cardiovascular disease. Besides flavonols, chocolate contains a fat called stearic acid. Although it is a saturated fat, stearic acid is hypothesized to improve cardiovascular health. An additional study did show that the flavonols in chocolate could help prevent the platelets in blood from sticking together and, therefore, could be beneficial for preventing blood clots.
Like other antioxidants, high-flavonol cocoa might also offer some protection to the skin from ultraviolet damage. This could, in theory, help prevent sunburn, reduce symptoms of photosensitivity, and help prevent age-related skin changes. However, the benefits would be small compared with standard sunblock.
An unpublished double-blind study reportedly found that dark chocolate is helpful for chronic fatigue syndrome. Theobromine, a stimulant found in cocoa, might also have a cough-suppressant effect.
In 2020, a study published in the European Journal of Preventative Cardiology explained that eating chocolate more than once weekly was linked to an 8 percent lower heart attack risk. This was especially true of dark chocolate. Researchers examined the findings from six previous studies with a total of 336,289 participants who gave information about their eating habits. During a nearly nine-year follow-up, 14,043 participants had developed coronary artery disease, and 4,667 had a heart attack. The researchers concluded that those who ate chocolate had a lower risk of having a heart attack. While they are not certain exactly what in chocolate makes it heart chocolate, they believe that dark chocolate increases the HDL cholesterol that prevents plaque buildup in arteries. The researchers cautioned that eating large amounts of chocolate is likely unhealthy.
Chocolate has also been proposed as a treatment for other conditions, although these health claims require increased scientific study. Researchers at the University of Illinois began preliminary studies on chocolate's health benefits for cognitive function. The flavonols in chocolate are believed to increase blood flow to the brain, providing benefits for memory and processing speed. Chocolate may also increase endorphins, providing mood-boosting effects. Finally, dark chocolate has undergone preliminary study for its efficacy as a supplement beneficial for diabetes due to its ability to reduce insulin sensitivity.
Dosage
In some studies, the typical daily dose of flavonols from chocolate thought to offer a beneficial effect ranged widely from 30 to 500 milligrams (mg) per day. The flavonol content of chocolate itself also varies widely. White chocolate contains little to no flavonols, and commercial dark chocolate can contain as much as 500 to 2,000 mg of flavonols per 100 g of chocolate. Special flavonol-enriched forms of chocolate are also available.
Safety Issues
As a widely consumed food, chocolate is assumed to have a high safety factor. However, because of its caffeine and theobromine content, it would be expected to have potential side effects similar to those of coffee and black tea, namely heartburn, gastritis, insomnia, anxiety, and heart arrhythmia (benign palpitations or more serious disturbances of heart rhythm). All drug interactions that can occur with caffeine would be expected to occur with chocolate. Also, most chocolate products are high in calories and, therefore, could lead to weight gain.
Important Interactions
Persons taking monoamine oxidase inhibitors should note that the caffeine in chocolate could cause dangerous drug interactions. Stimulant drugs, such as those used for attention-deficit/hyperactivity disorder (ADHD), might amplify the stimulant effects of chocolate. Chocolate also might interfere with drugs that prevent heart arrhythmias or with drugs that treat insomnia, heartburn, ulcers, or anxiety.
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