Chocolate: Heart Helper or Diet Disaster?

We all know that nothing says "love" like a big box of chocolates, right? Indulging in the decadent delight of chocolate has been a guilty pleasure of women (and men) for centuries. Chocolate is used in cakes, cookies, candies, sauces, and confections all over the world. Chocolate is used to help celebrate special occasions like birthdays, Valentine's Day, anniversaries, weddings, graduations and other events. There is also no better way to say "I'm sorry", than to give an apology in the form of chocolate.

However, it is well known that chocolate can be fattening, and as our waistlines continue to expand, many people have stopped eating chocolate in an effort to control their weight. There are other reasons some people may choose to avoid chocolate as well, and one of those reasons are oxalate. Oxalate is found in cocoa beans, which is the main ingredient of chocolate. Oxalate binds to calcium in the intestines, which in turns limits calcium's absorption into the bloodstream. Calcium is very important for bone strength and health, so many people choose to avoid foods high in oxalate, such as chocolate or turnip greens.

Katherine Zeratsky, a Registered Dietician at The Mayo Clinic stated that "in 2008, a study in the American Journal of Clinical Nutrition found that elderly women who consume one or more servings of chocolate on a daily basis have lower bone density and strength than those women who eat a serving of chocolate six times a week or less."(1) Chocolate may also hinder bone strength because of its high sugar content, which can cause the human body to excrete calcium.

On the other hand, the flavonoids in chocolate are believed by some medical professionals to be beneficial to the health of the bones. Others that may need to watch their oxalate intake are those suffering from kidney stones and heart disease. Now that we know the dangers of chocolate, our first instinct may to say goodbye to the indulgence forever, but first we must consider the up side of chocolate. Yes, chocolate lovers, hold on to your dream! Chocolate, in moderation, can also be beneficial to one's health. Zeratsky of the Mayo Clinic ALSO said; "Chocolate's main ingredient, cocoa, appears to reduce the risk factors for heart disease."(2) That's right folks, chocolate can be GOOD for you!

Dr. Joe Vinson, professor of chemistry at the University of Scranton discovered that chocolate, especially dark chocolate, has large amounts of high quality antioxidants. He states; "The higher the quality of antioxidants, the more work they can do." Vinson explained. "We've found that the antioxidants in dark chocolate are higher quality than even vitamins C and E."(3)

Studies have proven that chocolate has polyphenols, which are chemical compounds known to be beneficial to the heart and cardiovascular system in general. The polyphenols found in chocolate are comparable to those in a glass of red wine. Polyphenols help prevent LDL (bad) cholesterol from oxidizing and damaging arteries. Vinson went on to say that chocolate has been shown to "raise good cholesterol ten percent, therefore lowering the risk of heart complications by twenty percent."

In an article by Dr. Mark Stibich, he explains that although chocolate is high in fat, some of the fat does not alter cholesterol levels.(4) Of the three types of fats in chocolate, only Palmitic Acid, which is a saturated fat, can raise cholesterol. Chocolate also contains Oleic Acid, which is the same fat found in olive oil, and Stearic Acid, which is a neutral fat, with neither a good or bad impact on the human body.

Besides tasting good, chocolate has many benefits. It contains serotonin, which is a natural anti-depressant. Chocolate can stimulate endorphin production in the body, which induces pleasure, and chocolate contains caffeine and theobromine, which are stimulants.

To get the best results from chocolate, choose dark chocolate instead of milk chocolate. Dark chocolate has even more antioxidants than strawberries and is full of flavonoids. Flavonoids lower blood pressure and can help balance hormones.

Also, avoid drinking milk at the same time you eat chocolate to obtain the most health benefits. Milk may prevent the antioxidants in chocolate from being absorbed by the body.

So, the next time you are craving chocolate, remember it is OK to indulge in moderation as long as you choose dark chocolate with a sixty five percent cocoa content or higher, and do not consume milk at the same time as chocolate. Indulge, enjoy the endorphins being released, and think of all the fun things you can do with a healthy heart!

References

1) www.mayoclinic.com/health/calcium/ANO1294

2) www.mayoclinic.com/health/healthy-chocolate/AN02060

3) About.com:http://www.hopkinshospital.org

4) www.longevity.about.com/od/lifelongnutrition/p/chocolate.htm