Grab a bar of chocolate, it’s good for you

However, the recent discovery of biologically active phenolic compounds in cocoa has changed this perception and stimulated research on its effects in ageing, oxidative stress, blood pressure regulation, and atherosclerosis. Today, chocolate is lauded for its tremendous health benefits.

The presence of chocolate in our diets dates back to 2,000 years and more, and its benefits were well known to the Aztecs in Mexico. They used cocoa seeds for ceremonial purposes and for consumption by high-ranking individuals — priests, government officials and warriors. It’s not surprising that cocoa tree’s scientific name is Theobroma Cacao, “Thebrome” means “the food of Gods”.

They recognised the general properties of cacao (later called cocoa) and used it to treat intestinal complaints, to calm the nerves, and as a stimulant. They discovered that they could make a mind-alerting drink from the berries of the plant called cacao tree. They made cocoa butter, the creamy fat in the beans, to sooth burns, irritated skin and chapped lips. European explorers introduced cocoa and chocolate to western culture. Gradually, the benefits of chocolates unfolded and many people began to include these in their diet.

Today, scientific studies have found that chocolates contain more than 400 different chemical compounds called flavanoids. Flavanoids are known for their special health benefits including antioxidant activity, preventing oxidation of bad cholesterol, anti-cancer effects, lowering blood pressure, reducing inflammation and boosting immunity. According to scientific studies, higher cocoa intake was associated with a reduction in cardiovascular and all-cause mortality.

Other benefits of chocolates include their mood-elevating and stress-relieving effects. Theobromine in chocolates is believed to boost neuro-transmitters like serotonin and endorphin levels in the brain. So chocolate can help reduce depression and induce a slight sense of euphoria. The caffeine has an energising effect on the nervous system.

While all cocoa powder, dark chocolates, white chocolate and milk chocolate come from the cocoa tree, the difference in their composition and processing gives them their unique characteristics. Cocoa powder has the highest concentration of flavanoids (antioxidants).

Dark chocolates have a higher percentage of cocoa solids, at least 75 per cent, with a little added sugar. In unsweetened varieties of dark chocolates, cocoa solids may be as high as 98 per cent. It is these varieties which have been used in research studies and found to have cardio-protective and health benefits. White chocolate is purely cocoa butter, sugar, flavor, milk and contains no cocoa solids and therefore, provide no special health benefits unlike dark chocolates.

Ensure you go for the darkest varieties and look for the highest percentage of cocoa solids (70 per cent). Remember you get about 500 kcals in a 100 gm bar of dark chocolate. Some studies recommend a daily dose of about 50-150 gms of dark chocolate for its cardio-protective benefits. Perhaps the best way to add dark chocolate to your diet is as a replacement for other cookies and sweets that you may be consuming. This would prevent piling on extra weight from extra calories.