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Chocolate, Cacao and Cocoa: Finding the Healthiest Options

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Today, we are talking about the health benefits of chocolate. It all starts with the cacao bean which is a powerhouse of nutrition. They are high in a substance called “flavonoids.” Flavonoids give the beans a unique, and very bitter taste. This little bean plays an important role in protecting the body against the risk of heart disease, stroke, and even some cancers.

Studies have shown that in healthy adults, cacao can stimulate endorphins, resulting in improved cognition, mood, and even assist in lowering blood pressure.

Cacao beans are used to make chocolate which you can enjoy in many different forms but not all are created equal. Let’s explore some common options and which ones pack the most punch.

Cacao nibs

These are simply the crushed form of dried cacao beans and can be added to food to provide texture without a lot of flavor. Due to their raw nature, they contain the most nutrients including protein, fiber, healthy fats, minerals and flavonoids. Cacao is the precursor to cocoa powder.

Cocoa Powder

Cacao beans are roasted, fermented, and processed into cocoa powder, making it a highly concentrated powder. The fat is pressed and removed from the bean resulting in cocoa butter. You can buy natural cocoa powder (unsweetened), Dutch processed, and black cocoa (used in famous cookies). Cocoa powder is the precursor to chocolate.

Dark Chocolate

Dark chocolate is made from unsweetened cocoa and rich in flavonoids so it is a heart-healthy option. Try a small piece of 70-90% dark chocolate. A serving size is between one and two ounces, which is about 30 to 60 grams. Dark chocolate is generally considered non-dairy. That means it’s a good option if you have a sensitivity to milk products or try to keep a dairy-free diet. Once downside is the caffeine content if you are sensitive to the stimulant. Two ounces of 70% dark chocolate, has around 50 to 60 milligrams of caffeine, which is equivalent to roughly 4 oz of coffee.

Milk Chocolate

Milk chocolate has milk powders, cream, and sugar added. Due to its fat and sugar content, it should be consumed in moderation. Enjoy a small piece of milk chocolate or a few chocolate chips a few times a week as a snack with sliced apples and brie cheese. In October, mix dark and milk chocolate chips in trail mix to create a healthy holiday treat.

White Chocolate

White chocolate is made from cocoa butter. It’s low in beneficial flavonoids and high in sugar. The dietary guidelines recommend 10% or less daily calories from added sugar.

White chocolate is blended with sugar, cream, milk, and vanilla flavoring to create a sweet and creamy taste. Some people don’t even consider white chocolate, chocolate at all. The FDA created some rules for selling white chocolate. It must be:

  • No less than 20% cocoa butter
  • No less than 14% total milk solids
  • No less than 3.5% milkfat
  • No more than 55% sugar

 Chocolate for a Healthy Life

Currently, there are no specific guidelines on how much chocolate to eat. Chocolate is considered a “sometimes food” and should be eaten in moderation. The Cleveland Clinic recommends one or two ounces of dark chocolate (70% or higher) per week.

Research suggests dark chocolate is part of a balanced diet and contributes to health and well-being. Rather than eating chocolate daily for it’s flavonoid content, you can rely on other foods and drinks with similar antioxidant benefits such as:

  • Berries
  • Tea
  • Red grapes and red wine
  • Apples
  • Citrus
  • Onions
  • Kale
  • Cabbage

This week, enjoy some chocolate along with other fiber-rich fruits and vegetables to keep you from overindulging. Are you planning any fall events with friends and family? Try creating a grazing table with fruit kebabs, dipped apples, artisanal cheese, whole grain crackers and of course, an assortment of decadent chocolates.

For additional resources and a recording of today’s episode, please visit wvik.org/wellness. You can also subscribe to Wellness Wake Up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips.

Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Susan Glassman, nutrition and wellness educator with University of Illinois Extension.

Sources:
Center for Disease Control and Prevention. Get the Facts, Added Sugar. https://www.cdc.gov/nutrition/php/data-research/added-sugars.html

Dietary Guidelines for Americans. 2020-2025. Make Every Bite Count. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf#page=31

K-State Extension. The Health Benefits of Chocolate. https://www.johnson.k-state.edu/programs/health-food-safety/newsletter-articles/agents-articles/chocolates-health-benefits.html

University of Maine; The Sweet Truth: Uncovering the Health Benefits of Chocolate. February 15, 2024. https://extension.umaine.edu/food-health/2024/02/15/chocolate/

U.S. Food & Drug Administration; White Chocolate, Sec. 163.124. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=163.124

Kristin Bogdonas believes that everyone deserves access to fresh, affordable food and is committed to helping people improve their health literacy. In this digital age it can be difficult to decipher what nutrition information is accurate and what is hype. Connecting people with factual information and evidenced-based programs will help people build the skills and attain the knowledge necessary for positive behavior change. Although nutrition is important for a long and healthy life, one should not overlook the other dimensions of health required for overall wellbeing; physical, mental, emotional, vocational, spiritual, environmental and social. Each dimension impacting the next.