Chocolate, or to be more specific, cocoa, is “rich in antioxidants and flavonoids,” states Bender. Antioxidants and flavonoids (also known as Vitamin P) help the body clean up damaged cells to keep functioning smoothly. They protect against cancer and heart problems as well.

Even more, according to a study, cocoa powder and extracts were found to have a greater antioxidant capacity than some foods such as green and black tea, blueberry, garlic, and strawberry (Keen). They are also found in abundance in fruits and vegetables, but many people fail to eat enough amounts to enjoy their health benefits.

Amazingly, the authors of another study found that dark chocolate improved insulin function and decreased blood pressure, while the white one had no effect. This is good news for diabetics and heart patients. The Italian study found that while consuming a typical Italian diet, supplementing it with 100 grams of dark chocolate per day is enough to gain the benefits (Fraga).

Another study involving 28 healthy volunteers found that their heart health improved after one week of consuming 700 mg of flavonoids daily in the form of dark chocolate (Hammed).

How to Pick Best Bar

Physical Characteristics of Temperament

I love chocolate, and I do not mean I love the sugar in it- I love the bitter sweetness of chocolate itself. Many people do not enjoy the flavor of dark chocolate because it is missing the familiar creamy sweetness of milk chocolate. This doesn’t mean that you only have to eat dark ones, but if you want to reap the most health benefits of it, it has to be dark.

If you are used to white variants, you can start off with a bar that is 45% cocoa and then work your way up. If you are ready to select your dark bar, here are a couple of things to look for.

First, organic is always better. Most organic chocolate grows in optimum growing conditions. This helps ensure that most nutrients (like the flavonoids and antioxidants) are there. Bender advises to look for a chocolate that is organic, fair trade, high in cocoa content and contains no artificial ingredients or additives.

Second, as various studies state, dark types alone has the health boosting effects. There are various percentages available on the market. My favorite brand available in the UAE is Black and Gold.

Markets like Whole Foods offer a staggering array of chocolates that range from plain to infused with Mexican cinnamon and chili. Depending on your geographical location, your options will vary. Many companies only sell medicinal quality chocolate products from drinks to raw cocoa nibs. Personally, I opt for the sugar free cocoa nibs.

Over the last 10 years research has shown that regular consumption of dark bars can have many health benefits. But as with everything, moderation is key. You don’t want to over consume chocolate as it might cause constipation.

This article is from our archive, originally published at an earlier date, and now republished for its importance.

References:

1. Keen, Carl L Roberta R Holt, Patricia I Oteiza, César G Fraga and Harold H Schmitz, Cocoa antioxidants and cardiovascular health.”(American Journal of Clinical Nutrition, Vol. 81: 1, 298S-303S, January 2005) http://www.ajcn.org/cgi/content/full/81/1/298S
2. Deardorff, Julie, “How to pick healthy chocolate” Chicago Tribune November 10, 2009 http://featuresblogs.chicagotribune.com/features_julieshealthclub/2009/11/how-to-pick-healthy-chocolate.html
3. 2005 Mar;81(3):541-2.) http://www.ajcn.org/cgi/content/full/81/3/541
4. Hamed MS, Gambert S, Bliden KP, Bailon O, Singla A, Antonino MJ, Hamed F, Tantry US, Gurbel PA. Dark chocolate effect on platelet activity, C-reactive protein and lipid profile: a pilot study.(South Med J. 2008 Dec;101(12):1203-8.)
5. Selmi C, Cocchi CA, Lanfredini M, Keen CL, Gershwin ME. “Chocolate at heart: the anti-inflammatory impact of cocoa flavanols.” (Mol Nutr Food Res. 2008 Nov;52(11):1340-8.)
6. di Giuseppe, Romina³, Augusto Di Castelnuovo³, Floriana Centritto³, Francesco Zito³, Amalia De Curtis³, Simona Costanzo³, Branislav Vohnout³, Sabina Sieri⁴, Vittorio Krogh⁴, Maria Benedetta Donati³, Giovanni de Gaetano³ and Licia Iacoviello^3,* Regular Consumption of Dark Chocolate Is Associated with Low Serum Concentrations of C-Reactive Protein in a Healthy Italian Population (J. Nutr. 138:1939-1945, October 2008)http://jn.nutrition.org/cgi/content/full/138/10/1939
7. http://www.webmd.com/balance/stress-management/news/20091113/dark-chocolate-takes-biteout-of-stress