Fine chocolates generally contain processed cacao beans (cocoa mass and cocoa butter), sugar, flavourings (e.g., vanilla) and an emulsifier like soy lecithin. Chocolates sold in Australia should show a list of ingredients and a break down of the nutritional information specific to the product.
The fats in any good eating chocolate should be derived exclusively from the cacao bean. We avoid any chocolate that has other fats added as these change the unique melting properties of the chocolate. The fat in chocolate that is derived from the cacao bean is predominately comprised of two saturated fatty acids, palmitic and stearic acids and the monounsaturated fat oleic acid.
Dark chocolate typically contains 30 to 40% fat.
A number of studies have identified that despite the significant saturated fat content, consumption of chocolate does not raise cholesterol.
Most chocolates have a significant amount of sugar added during the manufacturing process. This is basically to reduce the bitterness characteristic of the raw cacao beans. Dark chocolate typically contains 30 to 50% carbohydrates.
Chocolate is generally rich in the following minerals; Magnesium, Copper, Potassium and Manganese. The main anti oxidants in chocolate are Epicatechin and Gallic Acid.
Chocolate also contains a variety of substances, some of which are addictive.
These include:
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Sugar - Chocolate bars (as opposed to cocoa) contain large amounts of sugar. |
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Theobromine - This is the primary alkaloid found in cocoa and chocolate, and is one of the causes for chocolate's mood-elevating effects. This mild stimulant belongs to the methylxanthine family, which also includes the similar compound caffeine, with which theobromine is frequently confused. |
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Anandamide - An endogenous cannabinoid. |
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Tryptophan - An essential amino acid that is a precursor to serotonin, an important neurotransmitter involved in regulating moods. |
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Phenethylamine - An endogenous amphetamine. Often described as a 'love chemical'. However, it is quickly metabolized by the enzyme MAO-B, preventing significant concentrations from reaching the brain. It can cause endorphin releases in the brain. |
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Caffeine - This stimulant is present mainly in coffee and tea. Exists in chocolate in very small amounts. |
There have been a number of studies examining the health benefits of chocolate. Most refer to the benefits of chocolates that have a high content of cocoa solids, meaning any chocolate with a content of around 60% or greater. This is because it is the cocoa solids that contain complex anti oxidant compounds. Flavonoids are a group of chemicals with anti oxidant properties. Cocoa has been found to have more antioxidants than red wine and almost any other food.
Flavonoids have been shown to provide benefits for the cardiovascular system. These include decreasing the oxidation of LDL cholesterol that allows cholesterol to accumulate in blood vessels, inhibiting the aggregation of blood platelets reducing the risk of bloods clots that produce stroke or heart attack and decreasing the body’s immune responses. A study conducted by Dr Charlambos Vrachopoulos and his team of researchers at the Athens Medical School in Greece concluded that dark chocolate and cocoa may help arterial stiffness. They studied the effect of chocolate or a placebo on the endolethial function of healthy adults. The endolethium is the inner lining of blood vessels which controls blood flow by dilating and constricting the blood vessel walls.
“During the chocolate session, artery stiffness decreased and endolethial function improved, but on the placebo day no favourable effects were observed,” noted Dr Vlachopoulos. “The favourable effects of dark chocolate lasted for at least three hours.”
Although this study did not link chocolate to any reduction in total cardiovascular mortality or morbidity, stiffness in arteries can lead to isolated systolic hypertension and impaired endolethial function can lead to atherosclerosis.
Mary Engler, Professor of physiological nursing at UCSF School of Nursing lead another study examining the effects of flavonoid rich dark choclate on blood vessel function. Testing 21 people over two weeks, researchers concluded that participants receiving 46 grams of dark chocolate per day showed a statistically significant improvement in vascular health compared to participants receiving the placebo. Engler suggests that the beneficial effects of eating chocolate can be found by eating small doses of chocolate with higher amounts of cocoa solids, at least 70% cocoa content.
A clinical trial in 2002 examined the effects of consuming a flavonol rich cocoa beverage or aspirin or both on platelet function. The trial demonstrated that participants who had the cocoa beverage displayed positive effects similar to those who consumed aspirin. These results included a decrease in platelet activity allowing the blood to flow more freely through blood vessels, an important factor assisting maintenance of cardiovascular health.