Most of us know that very few foods are entirely good or bad when it comes to nutrition, but we still try and avoid consuming too many of our guilty pleasures.
After all, whether it’s cakes, sweets or cheese too much of anything high in fat or sugar can have an affect on our waistlines, cholesterol or even blood pressure.
But, what about the ultimate treat food – chocolate? Bars of creamy chocolate hide in almost every British kitchen and we all love to tuck into a few squares (well, the whole bar lets be honest) on an evening.
We know that too much sugar isn’t great, but does chocolate have any health benefits? And how should we include this delicious treat in our diets?
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Does chocolate have any health benefits?
Well, Alex Joseph, nutritionist and behaviour change coach, explained: “Chocolate, in particular dark chocolate, which has a higher cocoa content has been shown to contain compounds that are beneficial to health – Polyphenols, Flavanols and Antioxidants.
“These compounds are beneficial for lowering cholesterol, improving cardiovascular health, immunity and cognitive function.
“Theobromine is a plant chemical also found in cocoa, which is currently being researched for its potential ability to lower blood pressure. However, it appears that small portions of chocolate would likely not contain enough to be truly beneficial.
“It’s important to note that all chocolate is still high in sugar, calories and saturated fat, which all need to be moderated for health and weight reasons.”
Dr Earim Chaudry, MD of Men’s Health Platform Manual, said: “Small amounts of chocolate can in fact have health benefits. Chocolate is sufficient in antioxidants which can protect your cells against free radicals and play a role in heart disease, cancer and other diseases.
“A lack of antioxidants in the diet can put you at a higher risk of heart disease, cancers, Type 2 diabetes and other long-term diseases, so it’s important to eat foods that contain antioxidants.
“Moreover, chocolate is made from cocoa which is rich in minerals such as magnesium, copper, calcium, phosphorus, sodium, which all have immune-boosting properties.”
(Image: Getty Images/iStockphoto)
Hussein Abdeh, Clinical Director and Superintendent Pharmacist at Medicine Direct, added that while some people may find that white or milk chocolate have a negative effect on their skin dark chocolate could work in the opposite way.
He commented: “Many people who eat chocolate find that it gives them spots; it can also cause eczema in some. However, the bioactive compounds found in dark chocolate may actually serve to help your skin.
“The flavanols within dark chocolate, thanks to the improved blood flow, help to increase blood flow to the skin; this increases hydration and density levels of the skin”
What types of chocolate can be beneficial?
Alex continued: “The darker the chocolate, the higher the cocoa content is and the more beneficial it is, in theory. However, the amount of beneficial compounds depends on the manufacture process.
“White chocolate is the least nutritionally beneficial as it’s mostly sugar and fat, so it is higher in calories, higher in saturated fat and lowest in beneficial compounds.
“Also chocolate with fillings such as caramel, fudge, toffee or other high sugar/fat fillings – again this will be higher in calories, higher in fat, lower in beneficial compounds.”
(Image: Getty Images/Cultura RF)
Hussein added: “The healthiest option when it comes to chocolate is pretty much always dark chocolate. Dark chocolate contains flavanols, which may play a part in lowering blood pressure and improving circulation.
“Dark chocolate’s flavanols stimulate the production of nitric oxide in the lining of the arteries, which sends signals to the arteries. These signals tell the arteries to relax, which helps to lower blood pressure and improve blood flow.
“There are some conflicting studies on this theory, but the majority of studies have shown a mild effect on blood pressure after consuming dark chocolate.
“Dark chocolate, with its high cocoa content, contains a high amount of nutrients. This snack contains a good amount of soluble fibre, as well as copper, magnesium, and iron.
“High-cocoa dark chocolate is also rich in phosphorus, selenium, zinc, and potassium. However, due to the sugar content, you are advised to consume only a few squares of dark chocolate. This is still enough to reap the benefits that come with this treat.”
How much chocolate should we eat?
Dr Earim added: ““A 100-gram bar of dark chocolate with 70–85% cocoa contains; 11 grams of fibre, 67% of the daily value for iron, 58% of the daily for magnesium and 89% of the daily value for copper- all benefiting the body’s everyday functions.
“It is recommended a person can eat a small, 1.6-ounce (45g) bar of dark chocolate every day, as it will provide a sufficient amount of health benefits such as better blood flow and lowering blood pressure.
“Any more than this per day can be seen as too much and the body could start to experience weight gain and a rise in cholesterol.”
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