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return to Farmers Independent Weekly
June 9, 2005
By Arnie Hydamaka, Department of Food Science |
Chocolate - A sweet way to better health
Since ancient times, beverages from cocoa beans have been used for health promoting and medicinal properties.
More recently, a 2004 study conducted by the U.S. Department of Agriculture, evaluating antioxidant capacities of commonly consumed foods, confirmed the high value for dark chocolate. Chocolate recorded a total antioxidant capacity score of 1039 per gram while blueberries, a fruit highly publicized as a good source of antioxidants, scored 93.
What are the possible health benefits of consuming chocolate with a higher antioxidant capacity than fruits and vegetables? First we need to understand how antioxidants in food help us.
Most degenerative human diseases including cancer, heart disease, Alzheimer’s disease and Parkinson’s disease are caused by free radicals in the body. A free radical is an unstable molecule, which reacts with other molecules in a destructive way initiating the many degenerative diseases. Free radicals are produced in the body in the normal process of cell metabolism (breathing), but also by environmental factors such as smoke, pollution, herbicides and pesticides. Our body has natural ways to neutralize these free radicals, but as we grow older or are exposed to increased amounts of free radical formation, we can be at higher risk for diseases.
Antioxidants are important to health as they function to protect against free radicals and resulting oxidative diseases. An important way of increasing the antioxidant capacity in our body is through diet. Ingestion of antioxidant-containing foods boost antioxidant levels in the body.
The antioxidant capacity of plants is largely attributed to their phenolic components such as flavonoids. Flavonoids are responsible for the typical colour of the fruit or vegetable, but also act as protectants against disease, insects and ultraviolet radiation. Plants differ in their antioxidant capacity because they contain different amounts or types of flavonoids. Darker colours typically indicate a higher flavonoid content and antioxidant capacity. Several studies have shown a strong correlation between flavonoid content and antioxidant capacity.
Chocolate contains high levels of a sub-class of flavonoids called flavanols ranging from monomers epicatechin and catechin to polymers known as procyanidins. These compounds are responsible for the high antioxidant capacity of chocolate.
Should we consume large amounts of chocolate for good health? Not in the form of confectionary products commonly found in the market place. Chocolate is higher in fat content and not all chocolate is “created” equal. Factors such as cocoa bean cultivars, agronomics and post harvest handling can affect the flavanol content of the cocoa bean and natural cocoa. Further processing cocoa into chocolate can result in a large loss of flavanols and resulting antioxidant capacity.
Major manufacturers of chocolate such as Mars, Inc. and Barry Callebaut have recently developed patented processes designed to preserve the valuable flavanols in the cocoa bean through the stages of fermentation, drying and roasting. Mars, Inc. in the United States is promoting this high antioxidant chocolate manufactured by the CocoaPro process under the CocoaVia brand. The CocoaVia chocolate crunch bar was developed to deliver heart health benefits associated with cocoa flavanols. Each 23 gram bar contains 100 mg flavanols. The company suggests that you should consume two portions of CocoaVia snacks every day for the intended health benefits. Dove Dark, also made by Mars, Inc. containing CocoaPro cocoa is used in medical research because of the high levels of flavanols. One major problem is that with a higher flavanol content, the chocolate product is more bitter. Mars, Inc. suggests that Mars and Snickers bars containing CocoaPro cocoa may be a few years away.
What does the consumer need to know about chocolate?
- Most researchers conclude that it is beneficial to eat chocolate in small amounts in a well balanced diet. The fat content and high caloric value of chocolate are limiting factors.
- If you include chocolate in your diet, dark chocolate should be the choice. In chocolate, more cocoa means higher antioxidant capacity as higher amounts of cocoa ingredients have higher flavanol content. Dark chocolate has much higher antioxidant capacity than milk chocolate (due to milk being substituted for cocoa) and white chocolate has virtually no antioxidant capacity.
- Cocoa contains the highest concentration of flavanols and resulting antioxidant capacity. Cocoa also is low in fat content compared to chocolate. A study in 2003 by researchers at Cornell University showed that cocoa has more phenolics and a higher antioxidant capacity than teas and red wine suggesting that cocoa is more beneficial to health than teas and red wines. Natural cocoa in food formulations may result in a new wave of health food products.
- What we really need to know is the flavanol content of the chocolate product we are eating. Only then can we make a healthy choice. (CocoaVia products are the only chocolate products to include this information.) Further investment in food technology is required to translate the potential health benefits of chocolate into products that have real health impact.
Although cocoa and chocolate products have been consumed for centuries, science is just beginning to understand the health benefits of these high flavonoid foods. Cocoa and dark chocolate can contribute significantly to flavanols in the diet and antioxidant capacity. These flavanols may result in enhanced cardiovascular health and cancer prevention.
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