Chocolate Unwrapped

Reviewed By:
Susan Janoff, MS RD LD/N

Want to show that special person in your life how much you care? If you give a box of chocolates, your present will be more than just a sweet reward.

With growing research indicating that dark chocolate has cardiovascular and other health benefits, that box of candy may be more than a taste treat for your loved one. In fact, you may want to buy a box for yourself.

Possible health benefits

Scientists studying the health benefits of chocolate have found that antioxidant chemicals in the cocoa plant, from which chocolate is made, help to improve blood flow, thus reducing the likelihood that blood clots will form and cause strokes or heart attacks. Other reports have suggested that these flavonols in dark chocolate may lower blood pressure, improve cholesterol levels, even reduce insulin resistance and help control blood sugar.

Smaller studies on flavonols have found they may also help ease diarrhea symptoms and enhance the appearance of your skin.

Dark vs. milk chocolate

According to researchers, flavonols are most potent and therefore most beneficial in dark chocolates. Look for lower-sugar chocolates boasting a high cocoa content -- bars with 70 percent and 85 percent cocoa can now be found even in supermarkets and discount stores.

When manufacturers add milk and fat to chocolate to give milk chocolate that creamy, rich flavor, cocoa flavonol levels are significantly reduced. So if you prefer the creamy taste, you must sacrifice the potential health benefits.

As for white chocolate, expect even fewer health benefits, if any. It's made from cocoa butter (the fat from cocoa beans), sugar and milk but not the cocoa powder or chocolate liquor that are extracted from cocoa beans. The U.S. Food and Drug Administration doesn't even consider it to be chocolate, and cheap "white chocolate" is made with vegetable shortening instead of cocoa butter.

How much is too much?

Of course, the old rule about taking everything in moderation still holds true. You can't gobble down the entire box of bonbons in one sitting without adding on the calories and potentially gaining weight.

It's not clear from the research how much dark chocolate you should consume to glean the health benefits of flavonols. Studies conducted so far have given participants flavonol-rich cocoa beverages as much as three to four times a day. However, others have recommended as little as 2 tablespoons a day of dark chocolate.

Other flavonol-rich foods include red wine, tea and many fruits and vegetables. Eating a balanced diet rich in these food year-round may improve overall health.

Good and good for you

Here's a treat that packs a triple dose of flavonols. Get a basket of fresh, juicy strawberries and a bar of dark chocolate. Melt the chocolate in a fondue pot or on medium heat in a sauce pan. Use skewers to dip the strawberries into the chocolate and place them on a glass plate to cool. Serve chilled or warm with a glass of red wine.

The strawberries, wine, and of course dark chocolate are all packed with cardiovascular-enhancing flavonols. And they taste good, too!

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