Weren’t you once told that a regular intake of chocolate may be bad for you? And did you know that dark chocolates are listed as “Superfoods”? In fact, current research suggests that cocoa — used to make chocolates — can protect you from heart diseases, reduces blood pressure and may even prevent the formation of blood clots.
The main ingredient in chocolates is the cacao bean, which is a rich source of antioxidant flavonoids that help reduce free radical mediated oxidative stress, which is implicated in many disease conditions such as cardiac disease, diabetes mellitus and cancer. Cocoa contains antioxidant flavonoids such as epicatechin, catechin and procyanidin; the last accounting for much of the antioxidants property in cocoa. The higher the amount of flavonoids; the higher the antioxidant capacity.
But why the emphasis on dark chocolates? Normal milk chocolates contain cocoa, sugar, milk solids and emulsifiers. Dark chocolates contain cocoa, sugar and emulsifiers, but does not contain milk solids. They are slightly bitter and have a more pronounced chocolate taste. Dark chocolates contain a higher proportion of antioxidant flavonoids than milk chocolate because they have greater amounts of cocoa; up to 80 per cent or more of cocoa. Forty grams of milk chocolate provides 394 mg of cocoa flavonoids while dark chocolate provides 951 mg.
Cocoa beans and dark chocolate also contain some caffeine but considerable amounts of another compound called theobromine. Also found in cocoa are the neurotransmitter serotonin; amino acids such as tryptophan and tyrosine; compounds like tryptamine, tyramine and phenylethylamine that have varied effects and significant amounts of minerals such as magnesium, potassium and iron. All of this offers certain health benefits.
Helps lower blood pressure: Flavanols in dark chocolates have been shown to stimulate the production of nitric oxide, a compound that dilates blood vessels and maintains a healthy blood pressure. This effect is particularly beneficial in the elderly, in whom the nitric oxide synthesis by the cells that line the blood vessels is low.
Cardiovascular benefits: A review in the British Medical Journal suggests that dark chocolates could reduce the incidence of cardio-metabolic events such as heart disease and stroke by a whopping one-third. Like low-dose aspirin, flavonoids in cocoa can restrict the formation of blood clots and promote a healthy blood flow. The magnesium in cocoa is a cardio-protective mineral. Regular intake of foods that contain cocoa is associated with a lower risk of deaths due to cardiac and blood vessel abnormalities
Lipid modifying effects: Short-term cocoa consumption significantly reduces blood cholesterol, but this depends on the dose. Short term studies have also shown that dark chocolates can also lower LDL cholesterol (bad cholesterol) levels and increase the HDL cholesterol (good cholesterol) levels and inhibit the oxidation of LDL cholesterol, an event that contributes to the formation of atherosclerotic plaques.
Protecting nerve tissue: Cocoa flavonoids have the potential to protect neurons against damage by neurotoxins, suppress neuro-inflammation (that can cause damage to the nerve cells) and promote memory, learning and cognitive function. Consumption of cocoa flavanols causes acute improvements in mood and cognitive performance during a sustained mental effort. These effects are possibly derived by a more efficient flow of blood to the brain and the retina in the eye. Phenylethylamine has the potential to relieve depression and improve mood.
Benefits for a diabetic: Flavonoids and proanthocyanidins are known to attenuate the spikes in glucose levels after eating, reduce fasting glucose levels, increase insulin secretion and insulin sensitivity. These are derived partly by the ability of flavonoids to inhibit carbohydrate digestion and glucose absorption.
Other effects: Bioactive compounds in cocoa also have an anti-proliferative, anti-mutagenic, and chemo-protective effects. This lends support to the fact that ingestion of cocoa may help to protect against cancer. These compounds have an anti-cariogenic effect. This means that they may also protect you against dental decay.
However, restrict intake to about seven ounces a week or 30gm a day. Cocoa powder in milk or desserts is one of the best ways to consume but of course watch the additional sugar. The regular consumption of dark chocolate is an easier way to consume cocoa.
Warning: Chocolates, dark or otherwise, are high in energy. Overindulgence may, therefore, promote weight gain and even elevate blood pressure.
