Sinful, healthy, uniquely alluring, addictive…chocolate has always hogged the headlines in one form or the other.  A product of the seeds of the cacao tree, chocolate is actually indigenous to Central and South America, and was used by meso-American people to brew a bitter drink about 2000 years back! References to chocolate as a sweet delicacy can be found in the texts of sixteenth century. 

Chocolate is a concentrated source of fat and sugar. Cacao itself is rich in caffeine, and another stimulant called theobromine.  The saturated fat percentage of chocolate could be as high as 80 % and is associated with increases in LDL cholesterol and atherogenesis – the process of scarring of arteries.

However, dark chocolate is a concentrated source of polyphenols.  Studies have shown the protective effects of polyphenols against cardiovascular diseases, cancers, neurodegenerative diseases, diabetes, and osteoporosis.   Dark chocolate with 60 % cocoa or more is the best source of polyphenols, and has a higher antioxidant capacity than green tea. 

Besides polyphenols, chocolates are also rich in magnesium, fiber and the amino acid arginine. Arginine has vasodilatory capacity (keeps blood vessels open, which is important to prevent hypertension and heart disease).

A small study by Record et al. found that after four weeks of eating high flavanol rich chocolate resulted in low levels of free radicals in 18 healthy adults.  Free radicals are released in the body due to many processes including smoking, excessive harmful fats, environment etc., and can damage healthy cells leading to chronic lifestyle diseases.

Many studies have consistently found health benefits of dark chocolate.  The literature so far is suggestive of an array of potential benefits , including reduced inflammation, inhibition of atherogenesis, improved endothelial function, reduced thrombosis (clot formation ).  The doses generally used in these studies range from 40 grams to 125 grams of flavonoid rich dark chocolate.

Both blood pressure reduction and enhanced insulin sensitivity have been found following dark chocolate ingestion in a study by Grassi et al.   another study by Innes et al found that 100 grams of dark, sugar free chocolate inhibited platelet aggregation (that leads to clots, and blockage of arteries) , but the same effect was not found by milk or white chocolate, rich in sugar.  Cocoa rich chocolate has also been found to increase HDL, the “good “cholesterol.

Weisburger suggested a potential role for chocolate and cocoa in the prevention of cancer, but more studies are needed in this direction.   

Health benefits of chocolate do come at a cost, since its high in calories and saturated fats.  All the studies have found benefits with dark chocolate, rich in cocoa (more than 60 %), and with reduced sugar and fat content.   Green tea is still a lower calorie option with the same benefits!Do the pros and cons of chocolate balance each other out? While more long term research is needed to justify inclusion of dark chocolate as part of a healthy diet, it may be a good idea to exercise moderation, and choose dark cocoa rich chocolate that is sugar free!