Whenever a new study comes along to demonstrate that yes, chocolate does have health benefits (see the most recent one here), nutrition experts step forward to caution people not to start gobbling chocolate under the rationale that it will help their health. After all, they warn, chocolate is high in fat and calories.
Even worse, we have no way of knowing which chocolate bars might actually contain useful levels of cocoa flavanols, the compounds that seem to be responsible for its physiological effects. (Other compounds, such as theobromine, may also be involved but have not been as thoroughly investigated.) It is not wonder that many people feel as puzzled as this reader does.
Q. I have been eating a small square of dark chocolate every day, about 0.4 ounces a day. I have heard that the method of processing the chocolate is important to maximize the helpful compounds.
How could I find out which chocolate offers the most cocoa flavanols? Also, what is the correct amount to consume per day? I am concerned about cholesterol and blood sugar.
Finding Dark Chocolate Rich in Cocoa Flavanols
A. You are correct to conclude that cocoa compounds could have health benefits. Research has shown that cocoa polyphenols can reduce inflammation (Nutrients, Feb., 2014) and raise HDL cholesterol (British Journal of Nutrition, Jan. 14, 2014).
Dark chocolate rich in cocoa flavanols can also reduce insulin resistance (Hypertension, Aug., 2005). We learned that the dark chocolate used in that study was Ritter Sport, but the dose was quite high: an entire 100 g bar per day. That’s about 3.5 ounces and can pack a wallop in terms of calories.
Other research has suggested that as little as 5 to 10 grams of dark chocolate daily has benefits. Your daily dose of 0.4 ounces provides roughly 12 grams, so you are in the right range.
The best source we know of to learn the flavanol concentration of chocolate is ConsumerLab.com’s review. It was updated recently and you may find it worth the cost.
One reason that dark chocolate is specified so often is that it has a higher proportion of cocoa solids, and thus potentially cocoa flavanols, compared to sweeter milk chocolate. ConsumerLab.com found that Baker’s unsweetened chocolate for baking had the highest levels of these compounds among the chocolate bars that were tested, followed by Endangered Species Natural Dark 88% Cacao and then Ghirardelli Intense Dark Twilight Delight 72% Cacao.
Unfortunately, the percentage of cacao is not an accurate indicator of the level of cocoa flavanols. Perhaps one day that information will be included on the label to help consumers might good choices.
