This post was written by Katie Haney, MA, RDN, LD, community outreach dietitian, Youth Well-Being team, Parkview Health.
I often wonder if it’s a coincidence that chocolates come in heart-shaped boxes during February, which also happens to be American Heart Month. It’s a possibility, but I wanted to take a closer look at the connection to chocolate, our hearts and the possible health benefits beyond the usual Valentine’s Day celebration. So, let’s dive in!
Cocoa chronicles
According to the International Cocoa Organization (ICCO), making chocolate starts with harvesting the pods from a cocoa tree, most of which come from West Africa. [1] Once ripened in color, the cocoa bean pods are harvested and split to reveal each cocoa bean. [2] Cocoa beans undergo fermentation, drying, and roasting processes before being stripped of their outer shell to expose the innermost bean, also known as the nib. [3] The nibs are roasted and ground until cocoa liquor forms. [3] Then, the cocoa liquor, cocoa powder, butter, vanilla, lecithin and sugar get combined to create those delicious chocolates housed in the beautiful heart-shaped boxes we often see spilling over the grocery store shelves.
But did you know that altering this chocolate recipe can produce a dark or milk chocolate product? It’s true. As the name states, milk chocolate contains milk solids, whereas dark chocolate does not. Additionally, white chocolate isn’t technically chocolate because it does not contain cocoa liquor, as described above. However, milk chocolate does seem to excel in popularity compared to its counterparts, dark and white chocolate. And while dark chocolate may fall short on consumer approval compared to milk chocolate, it remains a favorite among researchers still assessing whether or not it has health benefits.
Healthy, yay or nay?
You may have heard that dark chocolate, comprised of a large percentage of cocoa, does contain antioxidant properties stemming from the flavonoid family. Studies show that these flavonoids can support heart health. However, researchers noted that it would take multiple chocolate bar servings per day to acquire significant heart health benefits. [4] Plus, to achieve the decadent taste we love, producers typically add large amounts of sugar and fat during processing to produce that rich chocolatey flavor. Sadly, sugar and fat are two very calorically dense ingredients, which we tend to overindulge. For this reason, it’s important to remember that chocolate, like many other indulgent foods, should be enjoyed in moderation and as part of an overall healthy diet rich in fruits, veggies, whole grains, lean proteins, and low-fat to fat-free dairy. With that said, as an individual who studies well-being, nutrition, and dietetics every day, there is something to be said about the memories made while sharing a favorite treat with a loved one, regardless of any health benefits.
Happy Valentine’s Day!
Sources
[1] International Cocoa Organization: Growing cocoa
[2] International Cocoa Organization: Harvesting and Post-harvest processing
[3] International Cocoa Organization: Processing cocoa
[4] Antioxidants & Redox Signaling: Cocoa and chocolate in human health and disease
