But you received’t get the identical advantages when you eat an excessive amount of of the improper type of chocolate. Many of our favourite goodies, together with these discovered in lots of pink, heart-shaped packing containers, are ultra-processed sweet stuffed with added sugar, milk and tropical oils, and even milk or white chocolate. Overdo it, and it’s possible you’ll expertise heartburn, abdomen upset and, over time, weight gain.

“It depends on which chocolate you choose,” mentioned Uma Naidoo, a dietary psychiatrist and biologist, skilled chef, and writer of “This is Your Brain on Food: An Indispensable Guide to the Surprising Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD and More.” “A candy bar is not the same as a square of extra-dark natural chocolate. Dark chocolate, in moderation, can be a healthy addition to the daily diet.”

Flavonoids are present in cacao beans and cocoa: phrases used interchangeably, however which really are completely different. Cacao is the uncooked materials — the beans — that comes from the tree, whereas the latter outcomes from grinding the beans right into a powder, then roasting, and mixing with different components, resembling sugar, to make chocolate.

Countless research recommend that flavonoids — together with flavonoid subtypes resembling flavonols and flavan-3-ols — can decrease the chance of coronary heart illness, hypertension and diabetes; enhance temper; and reduce the signs of melancholy. Flavonoids additionally may also help cognition, in addition to counteract cognitive deficits that consequence from sleep deprivation. One research, the big placebo-controlled randomized COcoa Supplement and Multivitamin Outcomes Study (COSMOS) trial, discovered no distinction in cardiovascular “events,” resembling coronary heart assaults, however did present a discount in heart-disease-related deaths.

Davide Grassi, affiliate professor of inner drugs on the University of L’Aquila in Sant’Omero, Italy, who has carried out quite a few research analyzing the well being results of cocoa, agreed. “Cocoa is not the same as the chocolate that we eat every day,” he mentioned. “Flavonoids are good for our blood vessels and overall health and may help reduce the risk of heart problems and other chronic diseases.”

But it’s essential to differentiate pure cocoa, which comes from the cocoa bean within the rainforests, from processed chocolate, which is made by combining cocoa with sugar and different components, he mentioned.

Consider utilizing plain cocoa powder in drinks or baking. “I use it to make energy balls,” mentioned Julia Zumpano, a dietitian with the Cleveland Clinic. “I mash it up with almond butter and dates, make them into balls, and refrigerate them. It’s a great way to get cocoa powder with no saturated fat or added sugar. They’re phenomenal.”

How to choose the best chocolate

Dark chocolate typically incorporates excessive quantities of cocoa, much less sugar and extra flavonoids, specialists mentioned. Very darkish chocolate is the healthiest type of chocolate you’ll be able to eat. It’s often decrease in sugar than different types of chocolate and doesn’t include milk or added fat.

“The darker the better,” mentioned Eric Rimm, professor of epidemiology and diet on the Harvard T.H. Chan School of Public Health. “Milk chocolate has less dark chocolate, and white chocolate has no chocolate at all.” (White chocolate usually is made from cocoa butter, sugar, milk solids and milk fats — however no strong cocoa.)

It’s not clear how a lot day by day chocolate somebody must eat for well being advantages, since analysis makes use of pure cocoa and never industrial chocolate. The latter is processed, which may destroy flavonoids, and incorporates components.

“The amount of flavonoids in the COSMOS study would require 600 to 700 calories a day of dark chocolate, and more than 5,000 calories a day of milk chocolate,” mentioned JoAnn Manson, co-leader of COSMOS and a professor of medication at Harvard Medical School. “You’re talking about a large amount of calories, and not a guaranteed content of flavonoids.”

Here’s find out how to eat darkish chocolate

• Look for darkish chocolate with a label selling it as 70 p.c or extra cocoa. Some specialists suppose larger — 80 p.c or extra — is even higher, as extra cocoa often means much less sugar. “If you’ve ever had 85 percent dark chocolate, there’s a natural stopping point,” mentioned Zumpano. “Most people would struggle to eat a whole bar.”
• Keep in thoughts that labels received’t let you know the focus of flavonoids. The darker the chocolate, the extra flavonoids it’s more likely to include.
• Consider consuming a minimum of one sq. of darkish chocolate (about one ounce) each different day. Some specialists suggest one to 2 squares day by day.
• Limit milk chocolate and white chocolate. “Think of white chocolate as white bread,” mentioned Cathy Deimeke, a registered dietitian and well being training supervisor at UC Davis Health.
• Pregnant ladies and younger youngsters might wish to restrict chocolate consumption. Consumer Reports lately reported that its checks detected lead or cadmium in sure chocolate bars. Heavy metals are present in quite a lot of frequent meals together with fish, greens and ingesting water. The report additionally included chocolate manufacturers that fell under thresholds for the metals.
• If you’re involved about sustainability and labor practices in cacao harvesting and manufacturing, search for Fair Trade, Rainforest Alliance or UTZ certification on the label.

Don’t overlook the enjoyment of chocolate

Chocolate shouldn’t be considered a “health” meals in the identical sense as recent fruit and veggies, however nobody ought to really feel the necessity to deprive themselves, specialists mentioned. “We definitely don’t want to discourage anyone from eating chocolate because it provides people with joy and happiness,” Manson mentioned.

Rimm agreed. “It would be a shame to turn chocolate into medicine when there are other acute pleasures that occur from its consumption, whether it triggers great memories or just reminds someone of a connection,” he mentioned. The analysis is attention-grabbing, though extra long-term research of chocolate could also be essential, he mentioned, including: “It’s a tough job, but I am happy to volunteer.”

Moreover, they mentioned, even the occasional lapse is okay, particularly for love. Grassi, for instance, principally sticks to darkish chocolate. “Nevertheless, on some occasions, I prefer to eat milk chocolate, should I be in love at the time,” he mentioned.

Do you may have a query about wholesome consuming? Email EatingLab@washpost.com and we might reply your query in a future column.

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