If you’re like me, you love to eat chocolate! Chocolate lovers rejoiced when the benefits of anti-oxidants found in chocolate and other foods began to be marketed. But in reality, the potential benefits of anti-oxidants in processed chocolate are slim to none.
But unprocessed, dark chocolate is actually great for you. It’s very high in anti-oxidants and flavanols.
Let’s take a look at how anti-oxidants and flavanols work in our bodies.
Anti-oxidants
Free radicals are unbalanced compounds created by cellular processes in the body, especially those that combat environmental toxins. These compounds can run wild, creating damage in the body and interrupting normal physiological functioning.
Anti-oxidants are compounds that are believed to neutralize free radicals and protect the body from such damage. Anti-oxidants include vitamins, minerals and phytochemicals—helpful plant compounds.
Flavonols are one of these antioxidant phytochemicals that may protect us from damage caused by aging and environmental toxins.Flavonols are a type of flavonoid found in chocolate and cocoa.
Flavonols are said to promote heart health and reduce the risk of cancer. Flavonols may also help lower blood pressure and improve blood flow to the brain and heart.They may reduce cholesterol levels and arterial plaque. Some studies suggest that flavonols may reduce stickiness in blood platelets, reducing the risk of stroke, say Cleveland Clinic and University of Alabama doctors.
Chocolate manufacturers have gone hog-wild marketing these health claims for their products, but these assertions warrant another look. Sometimes things that seem too good to be true really are.
Studies on Chocolate
These studies have been conducted with chocolate that contains high levels of flavonols. Unfortunately, the chocolate that most of us eat has been processed in ways that destroys flavonols.
Cocoa is naturally bitter and very strong-tasting (as anyone who’s tried a taste of baker’s chocolate knows!) Chocolate-makers mellow this flavor by processes such as alkalizing, fermenting, roasting and adding milk and/or sugar, all of which can destroy flavonols, alter our ability to use them or negate their health effects with unhealthy additives.
Most studies of the beneficial effects of chocolate are simply observational: they’re not clinical trials.They’ve looked at people who eat chocolate and measure health effects without accounting for other dietary aspects or lifestyle habits. So a person that eats a bit of chocolate every week and is healthy might also be the person that works out three times a day or avoids other processed foods like the plague.
Types of Chocolate
Flavonol is a pigment that gives chocolate its color, that’s why dark chocolate is preferable to other options. White chocolate contains no flavonols at all. Ordinary plain chocolate, says a study published in the Annals of Internal Medicine, has only 43% flavonol-containing cocoa. Milk chocolate, says the study researchers, typically contains only 30% cocoa and the average candy bar only 15%.
Milk chocolate is America’s favorite, says University of Alabama doctors. A recent study posted in Nutrition and Metabolism suggests that milk interferes with the absorption of flavonols. This is especially true if the milk is pasteurized.
That’s why I only recommend you eat small amounts of minimally processed dark chocolate with at least 70% cocoa content. This type of chocolate will contain the most powerful anti-oxidants and the least amount of sugar.
Chocolate is one of my favorite sweet indulgences, so I was happy to learn that Beyond Organic was going to have a Dark Chocolate Bar that will satisfy a sweet tooth and provide some healthy nutrients. The Beyond Organic Chocolate includes probiotics as well as toasted flax seeds which are high in omega-3 fats and tasty.
Sources: Cleveland Clinic (2010), University of Alabama at Birmingham (2008), BMJ Group Partnership (2010)
Dr. Axe's Action Steps
- Make the switch from processed milk chocolate bars to organic dark chocolate. It’s great by itself or you can use cocoa powder to make a
- Keep in mind that moderation is still key with any food with sugar that will raise your insulin levels. I try not to eat more than a 1/4 of a bar of dark chocolate in one sitting.
Yum! I love dark chocolate. Other chocolates don’t have the same appeal after going to the dark side.Just sayin. And you can find them everywhere now even with chili mixed in for a spicy kick!
Dr Josh, your article could not have come at a better time! I was at Trader Joe’s last night buying groceries and agonizing over which chocolate bar to buy. I saw an organic dark chocolate bar but then decided that I just don’t have enough willpower to stop at 1/4 bar :) What percent of cocoa do you recommend? I want to get maximum benefits but still enjoy the taste. Thank you!
Dr. Axe,
Thank you for your life-giving website. I would love to speak with you regarding my cold-processed and healthy dark chocolate as well as the positive life changes people have experienced after eating it. The ORAC scores are incredible. I know people that have lost weight, lowered cholesterol and blood pressure and reduced the insulin they had to take. A Nashville man and friend was able to stop taking insulin altogether. I must add that his diet is very good. He would make you proud.
Please call me or contact me via email. The ORAC scores are incredible.
Thank you,
Randy Curtis
http://www.Candieschocolate.com
(615)347-8193
My teen aged daughter left a funny message on my voice mail and
prompty forgot the password to change that message. Please dis-
regard her warning.
I Thank you for your post Dr. Axe. I am currently having Nestle cocoa powder with hot water to make a dark chocolate drink, no sugar added. It was a little tart or bitter when I started but my taste buds have adjusted and it is delicious and very chocolaty. Would this be a good souce of flavonoids. I am trying to keep my blood pressure down naturally. Thanks.
Nice article, very informative! I noticed you said roasted choc. takes out the health benefits, is that the same as for roasted nut butter (roasted almond butter)?
Thanks,
JB
Hi,
Thank you for this article. It was very informative and to the point. As a nutritionist, I know all about the health of cocoa. 100g of raw cocoa has the antioxidant equivalent of 48 pounds of tomatoes. Yet, through the typical processing most of the health is lost. I have only found one brand that is truly healthy – Xocai. They actually have a patent on cold-pressing the cocoa. So it has the health benefits of raw cocoa yet tastes like chocolate. I believe Randy (comment above) is talking about the same brand. At least I have not heard the type of testimonials I have seen with Xocai with other chocolate products. From what I hear, insurance companies are currently reviewing Xocai to be approved as preventative supplement. It would be interesting to hear your professional opinion on this brand.
Yes, Katrin I am speaking of Xocai. I haven’t heard of any other chocolate with the testimonials like I have heard, first hand even, as I have with our chocolate. I asked a lady who happens to a diabetic if she liked chocolate. "I’m a woman aren’t I ?!, " she exclaimed. I told her I know a lady whose insulin use went from 140 units a day down to nine units AND she lost 125 pounds while eating choclate. I love chocolate! People hear that cocoa is good for you but most don’t realize that, like milk, most is cooked and the nutritional value is reduced dramatically. Feel free to contact me for more information or a complimentary sample.
Thank you Dr. Axe for chopping away at the misinformation around whole and natural foods.
Where might we get the Xocai chocolate?
Lucille, Yes it is a good source of anti-oxidants and should help with heart health. But I would switch over to an organic form of cocoa powder like Chatfields.
JB, Yes, you are much better doing RAW almond butter than roasted.
I know its a little strange but I like eating plain unsweetened bakers chocolate :). YUM!!
~Justine
Can you recommend a good fair trade organic cocoa to use? I am trying to only use slave-free chocolate. Thanks.
Here is another reason to eat good chocolate…and make sure it is Fair Trade.
http://www.good.is/post/child-slaves-made-your-halloween-candy-stop-buying-it/
Friends of mine have started making and selling their own chocolate (http://www.ridiculouschocolate.com/). If you’re looking for healthy chocolate, check them out. They will ship it to you in an eco-friendly package.
Great article. But I’m beginning to feel like every article has an integrated sponsorship, and it changes the tone from trust to a sales pitch. I wish that you would be more upfront about the fact that each of the recommended brands that you tout are actually paid sponsorships or go back to good old fashioned banner ads or affiliate marketing.
DITTO
So where may everyone purchase the Beyond Organic for these benefits of chocolate,Dr. Axe?
What about unsweetened bakers chocolate? I am obsessed with that stuff and eat it straight up with a small glass of red wine. YUM!
I’ve been eating Newman’s Own Organics 70% super dark chocolate bar 92g & the serving size is one bar @ 92g. Is this to much per day ? I like the taste. Craig…
My husband read the title only on the e-mail message advertising this article and immediately went out and bought some highly processed Hershey’s chocolate. Perhaps a title such as “Why is most chocolate less healthy?” would be a better title to more accurately sum up the contents of this article. That said, we both really appreciate all the good information in your health articles, thank you so much.
It is less healthy because it is heated to a temperature that kills the antioxidants in it. When it is cured naturally and not processed to death it remains healthy.
I make and sell organic chocolates made with organic fair-trade chocolate mostly from Peru and Costa Rica. I love making them and everyone loves to eat them. I recently sold some to Fred Van Liew, he said they were sinfully delicious and has to pace himself. I make truffles, almond clusters and chocolate bars. I just wanted to let you know. Have a terrific New Year!
Kim
where can I buy “Beyond Organic” dark chocolate bars?
Joy,
You can buy the Beyond Organic chocolate here