Chocolate – guilty pleasure or health booster?

Chocolate is one of the most loved comfort foods but are there any health benefits to this favourite treat?

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Inconsistent research findings

Unfortunately, research is inconsistent with the potential health benefits of chocolate. Some studies suggest it can reduce disease risks. However, it is questionable whether the results from these studies were from eating chocolate, or only from the active ingredients found in the cocoa from which  chocolate is made.

Polyphenol compounds

Most health benefits of chocolate can be attributed to the polyphenol compounds found in cocoa. Polyphenols are natural bioactive compounds that decrease inflammation, blood pressure, unhealthy cholesterol and plaque build-up in the arteries.

A word of caution

Regrettably, chocolate doesn’t only provide polyphenols but also sugar and fat. This is a concern as a high intake of sugar can increase your risk of impaired glucose management, diabetes and heart disease. These diseases are problems in our country as studies report that children and adults have from 40-100g (10-25 teaspoons) of sugar per day.

Another concern is that eating chocolate may increase your risk of gaining weight because it is a kilojoule-dense food. Maintaining a healthy weight boils down to balancing the energy consumed versus the energy expended. Chocolate may contribute to more kilojoules being consumed than used up and this may lead to weight gain.

What makes you crave chocolate?

You may crave chocolate for the taste, or for the way it makes you feel. Eating chocolate will quickly release glucose into the bloodstream and lead to a fast increase in energy levels.

Chocolate can also lead to a secretion of serotonin which lifts your mood. Some people even have a sweet tooth gene, called TAS1R2. This gene encodes for a taste receptor that allows a person to taste sweetness and may have a higher affinity for sweet foods. The more chocolate a person with this gene eats, the more chocolate they will crave.

Is there a better choice of chocolate?

There are an array of options available when you want to choose a chocolate. One can see from the below averages of chocolate types that most unflavoured chocolates have a similar energy content but vary in the other nutrients.

Dark chocolate is often lower in carbohydrates and sugar. The higher the percentage of cocoa, the lower the sugar content. Dark chocolate also will have a higher content of cocoa, thus a higher amount of healthy polyphenols as mentioned earlier. Therefore, a strong dark chocolate is the better choice.

Average per 100g	Energy (kJ)	Protein (g)	Carbohydrate (g)	Sugar (g)	Total fat (g)
Milk chocolate	2197	7	62	59	29
Dark chocolate – 70%	2411	9	34	29	42
Dark chocolate – 85%	2210	11	19	11	46
Dark chocolate – 90%	2483	10	14	7	55
White chocolate	2300	7	58	59	35

What about sugar-free chocolate?

Sugar-free chocolate alternatives use a variety of sweeteners to reduce the kilojoule and sugar intake, which may assist in weight management. However, caution should be taken as large portions of sweetener-containing foods and drinks could potentially increase the risk of cancer.

How to manage your chocolate cravings

• Drink water and try to infuse with fresh fruit or herbs to make it interesting.
• Drink herbal tea or coffee without sugar.
• Make a cup of hot cocoa. Add a heaped teaspoon of dark cocoa powder, a dash of low-fat milk and hot water into a mug. Stir well. You can add a cinnamon stick to infuse the cocoa for extra flavour.
• Have a small piece of dark chocolate.
• Distract yourself with another task as cravings are often rooted in boredom.

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MEET OUR EXPERT – Jessica Pieterse

Jessica Pieterse is a registered dietitian at Nutritional Solutions in Johannesburg. She serves as a committee member for ADSA (Association for Dietetics in South Africa) Gauteng South. She has a special interest in genetics, weight loss, diabetes, high cholesterol and gut disorders.

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