For the past fifty years modern medicine has been dogmatic about diet. We were supposed to avoid cholesterol (no butter or eggs). Nuts were out too, because they were high in fat. We were supposed to reduce salt to the point that food had no flavor. And of course, chocolate was sinful, especially for teenagers who might get acne.
Now all these prohibitions are being overturned. The science says that consuming foods containing cholesterol has little or no impact on blood cholesterol. Eggs are back on the menu.
Nuts have been recognized as heart healthy foods. Salt continues to be controversial, but accumulating evidence suggests that too little salt can be hazardous.
Chocolate is no longer forbidden. In fact, the health benefits of chocolate and cocoa are so compelling that many health professionals are recommending a little dark chocolate or hot cocoa on a regular basis.
Health Benefits of Chocolate
What is it about chocolate that can be beneficial? The compounds found in the cacao bean from which chocolate is made are called cocoa flavanols. These natural chemicals relax blood vessels, which helps lower blood pressure (American Journal of Clinical Nutrition, July, 2008). They also lower bad LDL cholesterol and help keep blood platelets from sticking together and forming unwanted blood clots (Appetite, Feb. 2012; Food & Function, Feb. 2014).
Cocoa Cuts Stroke Risk
Lower blood pressure is usually linked to a reduced risk of stroke. One study confirms that there is less likelihood of stroke among people who consume chocolate (Stroke, Jan., 2014).
Better Brain Function for Cocoa Consumers
In addition to cutting the chance of stroke, cocoa flavanols appear to boost brain function, especially in older people at risk for cognitive decline. One study in Italy recruited 90 healthy people from senior centers and randomly assigned them to get a high-, intermediate- or low-flavanol cocoa beverage every day for two months (American Journal of Clinical Nutrition, March, 2015).
They were tested at the beginning and end of the study; those who had consumed the high-flavanol drinks scored better on verbal fluency and certain other tests of cognitive function. Can you think of a tastier way to boost your brain power than drinking high-flavanol cocoa every day?
This is not a claim that cocoa flavanols will prevent or reduce Alzheimer’s disease. So far, the only studies that relate to that question are in animals (Journal of Alzheimer’s Disease, vol. 41 # 2, 2014). Nevertheless, this is a low-risk approach to helping maintain cognitive function.
Stress Reduction
Another possible benefit of cocoa flavanols is to reduce stress. A small study found that dark chocolate (40 g/day) over two weeks reduced the level of perceived stress among female medical students (International Journal of Health Sciences, Oct. 2014). To achieve that “dose” you would need to eat about 1.4 ounces. That equals six small squares of dark chocolate or an average sized candy bar.
Insulin Resistance
Cocoa flavanols also appear to reduce insulin resistance. One large cohort study found that doctors who consumed chocolate a few times every week were less likely to be diagnosed with diabetes in the nine years of follow-up (American Journal of Clinical Nutrition, Feb., 2015).
If chocolate were a drug doctors would be prescribing it like candy. Fortunately, it is affordable and available without a prescription.
What’s your favorite chocolate? Share your thoughts below and please vote on this article at the top of the page.
