The Scoop on Chocolate

 The holiday season is here and that means I am surrounded by chocolate. There are ads on the TV every few minutes and gift boxes of the stuff from friends are taking over my house.  I hear a lot in the news these days about the health benefits of eating chocolate, but there is so much information out there. It is hard to discern what is the truth and what is simply a marketing campaign. I did a bunch of research and I'm here to share what I found with you.

Chocolate can be good for you.  This is true, as long as you are eating it in moderation, and munching the right kind.  There is a growing amount of scientific evidence that the natural antioxidants found in dark chocolate may reduce the risk factors for heart disease, help with anxiety and reduce bad LDL cholesterol. The first key to understanding this research is that the results were based on the consumption of dark chocolate. They do not mention milk chocolate because the dairy products in milk chocolate (especially pasturized milk) cancel out most of chocolate's natural antioxidant properties.  Dark chocolate contains a lot of flavanol antioxidents, especially a very specific one called resveratrol.

Resveratrol is a particularly potent antioxidant compound, produced by certain fruits and vegetables, including: raspberries, grapes, mulberries and peanuts.  It is different from almost all other antioxidants because it can cross the blood- brain barrier, which helps to protect your brain and nervous system. The highest concentration of resveratrol found in nature is the  muscadine grape.  Many researchers believe that this is why the "French Paradox" exists: (the observation that French people with poor diets who drink wine have better cardiovascular health than one would expect).  The reason resveratrol is so concentrated in wine is that its got a very high solubility in alcohol. Dark chocolate doesn't contain as much resveratrol as wine, but has more than another popular source, peanut butter.

Before you grab your keys to make a bee-line for your favorite candy aisle, there are few pieces of information you should know:

1. Typical, commercial  chocolate contains less than half of its naturally occuring antioxidants remaining after processing. Products with the least amount of processing seem to offer the greatest benefits.  
2. The products found to contain the highest levels of flavanol antioxidants in descending order are: cocoa powder, followed by unsweetened baking chocolate, dark chocolate, and semi-sweet chips.
3. Organic chocolate offers minimal processing and also can benefit the planet by offering fair trade practices. Look for a notation on the product's label.
4. As with anything else, the key to enjoying chocolate's benefits is practicing moderation. Dark chocolate is still high in sugar. If you eat too much you will have an insulin spike causing a sugar crash. Many studies I have found recommended eating about an ounce and a half of dark chocolate per day.
   

Here are some suggestions on yummy brands of organic chocolates to try:  Nirvana, Equal Exchange, Chocolove, Green & Black's and Grenada Chocolate Company. Most are available in the natural food section of your local supermarket or your favorite health food store.

I hope this information has cleared up some confusion regarding what types of chocolate are the most beneficial and that you have a sweet holiday season!