Posted on: July 27, 2007
A Dark Chocolate a Day
Eating 30 calories a day of dark chocolate is associated with a lowering blood pressure without weight gain. Choco-holics and fitness buffs, rejoice!
By Apryl Chapman Thomas
CTW Features
It is the news that many of us have been waiting for. Studies are now showing that a small piece of dark chocolate can be good for your health.
You can credit the cocoa bean, which contains a high amount of flavonoids. Rich in antioxidants known as polyphenols, dark chocolate shares this trait with red wine, tea, and certain fruits and vegetables.
Philadelphia-based registered dietitian Althea Zanecosky recommends enjoying 1.5 ounces (about 150 calories) of dark chocolate a day to receive full antioxidant benefits.
“The correct amount is the size of a dark chocolate miniature bar,” she says. “The simplest way to enjoy it and not indulge is to buy dark chocolate Hershey Kisses, count out six and put the rest away.”
Don’t be tempted by milk chocolate, she says. It offers almost no health benefits.
“Read the label,” she says. “If you see that sugar, instead of cocoa, is one of the first ingredients, move on to the next selection.”
Also, stay away from chocolates with nougat or caramel fillers that add more sugar, and forgo that cup of milk with your dark chocolate bar. All of those can reduce the effectiveness of the dark chocolate’s flavonoids. If you want something in your chocolate, look for dark chocolate with added blueberries or almonds, she recommends.
Pay attention to the percentage number on the dark chocolate bar wrappers as well, says Dr. Leah Porter, vice president of the American Cocoa Research Institute (ACRI), the research arm of the Chocolate Manufacturers Association (CMA). The higher percentage points to higher flavor intensity.
“Higher percentages mean more of cacao bean was used and less of other ingredients,” she says. “It also means the chocolate is less sweet. For instance, milk chocolate has a 30 to 30 percentage because of the added vanilla and sugar.”
For good, quality dark chocolate, Porter recommends selecting a bar in the range of 45 to 70 percent, depending on your personal taste preference.
Another easy way to get the benefits of chocolate is through cocoa powder. One tablespoon contains one-half gram of fat. Less bitter than the chocolate used for cooking, Porter says that cocoa is being used in ways not thought of years ago.
“You can use it [cocoa] as a dry rub for meat, or use it as a substitution for salt,” she says. “People are learning that cocoa has a broader use, especially when it comes to cooking, than dark chocolate.”
Nevertheless, dark chocolate aficionados shouldn’t worry, though. Porter says it isn’t going away anytime soon.
