When it comes to chocolate, many people have a love-hate relationship. They love its sweetness and rich flavor, and the way it continually surprises our taste buds and eyes; yet they fear its "hidden dangers." Many people would without hesitation draw a line of opposition between chocolate and "weight loss," and diabetes, obesity, and tooth decay all seem to be inextricably linked to chocolate.
However, after experts' latest research has unveiled several truths about chocolate and health, you need not be unduly alarmed, because many of your previous worries are actually unnecessary...
First, let's look at the nutritional components of chocolate: it can provide many of the nutrients the body needs daily, offering more protein, calcium, magnesium, and Vitamin B2 than many other snacks like saltine crackers and potato chips. A 40-gram piece of milk chocolate contains about 3 grams of protein, 15% of the body's daily requirement of riboflavin, 9% of calcium, and 7% of iron. Chocolate with almonds and peanuts is even more nutritious. Milk chocolate with almonds also correspondingly increases its content of calcium, iron, and riboflavin.
Chocolate milk provides more zinc, potassium, niacin, and riboflavin than whole pure milk. Pure milk provides slightly more calcium, protein, and Vitamin B. As for all other nutrients, the content in pure milk and chocolate milk is almost the same.
Countless scientific studies have shown that chocolate is a healthy and nutritious food. There are many reasons to love chocolate: Chocolate won't make you fat
Many people overestimate the calories in chocolate. A 40-gram piece of milk chocolate contains about 210 calories—a low enough amount to be included in a weight control diet.
Surveys have shown that many overweight people do not consume excessive amounts of sugary foods. More important for weight control is controlling the total daily calorie intake and energy expenditure from physical activity. For example, overweight children are often less active than children of normal weight. Thus, even if their calorie intake reaches a reasonable level or is limited, they may still remain overweight. Chocolate strengthens tooth protection
It is widely believed that all foods containing fermentable carbohydrates play a potential role in the formation of cavities. Fermentable carbohydrates are found in starches and sugars, including those present in foods and added to processed foods.
Although chocolate contains fermentable carbohydrates, many dental studies have shown that chocolate may not be as likely to cause tooth decay as traditionally believed. Research from the Forsyth Dental Center in Boston and the University of Pennsylvania School of Dental Medicine has shown that cocoa powder and chocolate have the potential to counteract the acidic effects of the sugar they contain. Cocoa powder and chocolate have also been proven to slow down the demineralization process—a process that directly leads to cavity formation.
Additionally, research from the Eastman Dental Center in Rochester, New York, found that milk chocolate and chocolate cookies are among the snacks that cause the fewest cavities. The researchers' report states: "Milk chocolate is rich in protein, calcium, phosphates, and other minerals. All of these contribute to the protection of tooth enamel. Furthermore, due to its natural fat content, milk chocolate passes through the mouth relatively quickly compared to other candies. These factors are thought to make milk chocolate less cariogenic." Chocolate can lower cholesterol
As people pay increasing attention to heart health, fat (especially saturated fat) has been listed as a substance that should seemingly be avoided. The latest research indicates that not all saturated fats have the same effects.
The cocoa butter in chocolate is the natural fat from cocoa beans, composed of saturated fatty acids, monounsaturated fatty acids, and other small amounts (less than 5%) of fatty acids. Research shows that although cocoa butter has a high saturated fat content, it does not raise blood cholesterol like other saturated fats. This is because the saturated fatty acids in chocolate contain large amounts of stearic acid and palmitic acid. Stearic acid has a neutral effect on cholesterol—neither raising nor lowering it—while palmitic acid can mildly lower cholesterol levels, so the saturated fatty acids in chocolate have no effect on blood cholesterol levels. The oleic acid in the monounsaturated fatty acids can lower the body's cholesterol concentration. Chocolate is good for heart health
Scientists are studying the potential effects of chocolate polyphenols on cardiovascular health. Initial research suggests that substances that may have antioxidant effects may help maintain cardiovascular health. One study found that after consuming chocolate, the time required for blood oxidation was prolonged, and the total antioxidant capacity of their blood also increased. Therefore, this initial research indicates that, as part of a healthy diet, eating chocolate helps maintain cardiovascular health.
The LDL in chocolate is a complex of fat and protein that carries cholesterol and fats in the bloodstream. To maintain the health of the cardiovascular system, it is necessary to maintain both normal LDL cholesterol levels and a normal oxidation rate for LDL cholesterol. The effective ingredients in the monounsaturated fatty acids of chocolate are oleic acid and linolenic acid, which also have antioxidant effects. Chocolate does not worsen acne
Research over the past 20 years has shown that chocolate neither causes nor worsens acne. Acne is the result of excessive activity of the sebaceous glands in the skin during puberty and has no necessary connection with diet.
In a study conducted by the Department of Dermatology at the University of Pennsylvania School of Medicine, one experimental group ate a chocolate-like food that did not contain chocolate, where 28% of the plant fat mimicked the fats found in chocolate liquor and cocoa butter. The other group ate real chocolate, but the chocolate bars tested contained ten times the amount of chocolate liquor found in a normal 40-gram bar. The test results showed that the incidence of acne in the group that ate chocolate was almost exactly the same as in the group that did not.
You need not worry that chocolate contains a large amount of caffeine, because the caffeine intake from a normal amount of chocolate is very small. For example, 28 to 35 grams of milk chocolate contains about 6 milligrams of caffeine, roughly equivalent to the amount in a cup of decaffeinated coffee. Furthermore, many other research findings will bring you some pleasant surprises. For instance, occasionally eating chocolate candy can also reduce the likelihood of alcoholism, and drinking chocolate milk may be beneficial for people with lactose intolerance.