Food and Nutrition Q&A:

by Chelsy Leslie, from the November 2002 newsletter

Most Americans love chocolate. In 1998, we consumed 3.3 billion pounds of chocolate—or more than 12 pounds per person! Many women consider themselves to be addicted to chocolate and report that no other food will satisfy their cravings. Although many reasons for chocolate cravings have been suggested, it is most likely related to the combination of its wonderful aroma, flavor and consistency. The sweet taste triggers the release of serotonin and endorphins, which make us feel good.

Chocolate has been used for medicinal purposes throughout history. Some uses included treating anemia, poor appetite, mental fatigue, poor breast milk production, tuberculosis, gout, fever, and kidney stones; stimulating the nervous systems of weak patients; and improving digestion and elimination. Other parts of the cacao tree were also used to treat some ailments.

Chocolate is generally not currently used to improve health, although some women use it to help soothe a broken heart. However, recent research on chocolate has suggested potential health benefits. Chocolate is plant-based food that has been found to contain flavonoids, a type of phytochemical that is also present in red wine, green tea, peanuts, cranberries, strawberries, apples, and many other fruits and vegetables. Flavonoids act as antioxidants by protecting cells from damage by free radicals.

Chocolate high in flavonoids may improve cardiovascular health. Some research has indicated chocolate may work similar to aspirin to help keep platelets in blood from sticking together or clotting. This improves blood flow and can reduce the risk of heart attacks and strokes. In addition, flavonoids in chocolate may decrease oxidation of LDL ('bad') cholesterol. When LDLs are oxidized, they increase plaque build-up in blood vessels. Chocolate may also increase nitric oxide activity, which is important for healthy blood pressure.

Processing cacao beans can destroy some of the flavonoids, so flavonoid levels in the final product vary. Dark and semi-sweet chocolates are higher in flavonoids compared with milk chocolate. Cocoa powder and chocolate syrups are low in flavonoids due to processing methods. Mars Incorporated has recently developed a processing method called CocoaPro that helps to retain flavonoids in chocolate. For more information, visit www.cocoapro.com.

Chocolate contains quite a bit of saturated fat, which is known to raise cholesterol levels and contribute to heart disease. However, it is also high in stearic acid, a saturated fat that does not have the same cholesterol-raising effects. Unfortunately, stearic acid may lower HDL (good) cholesterol.

As we all know, chocolate is high in calories, making it likely that including more of it in our diets will only expand our waistlines rather than improve our health. Until more conclusive evidence is available supporting the benefits of chocolate, we're probably better off choosing a variety of colorful fruits and vegetables that offer the same important disease-fighting compounds.

For chocoholics needing to satisfy a chocolate craving, here a few lower calorie ideas:

1. Eat chocolate with meals - you'll be less likely to overindulge.
2. Buy chocolate in small quantities (one or two Kisses, a Tootsie Roll or two Dove Promises can satisfy a craving without going overboard).
3. Enjoy nonfat chocolate milk.
4. Melt chocolate chips in a double boiler, then dip apricots, mini pretzels, strawberries, or mini rice cakes in it.
5. Use chocolate-flavored syrup on vanilla yogurt, fresh fruit or graham crackers.
6. Make chocolate pudding with skim or 1% milk.
7. Have a fudgesicle instead of chocolate ice cream.

Have a food or nutrition question? Please send an email.

Chelsy Leslie, RD is a registered dietitian interested in public health and disease prevention.

Copyright: Copyright on articles, recipes and images are jointly held by the Moscow Food Co-op and the respective contributors, except were otherwise noted.

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