Dark Chocolate—A Sweet Valentine’s Day Treat

 As a toast to Valentine’s Day, a day when people shower their loved ones with sweet treats, which typically include some form of chocolate, I thought it would be perfect to share that chocolate could be beneficial to our health.

     You may be thinking how can something high in calories, sugar, and fat possibly be good for my health? It is true that many chocolates, like the ones that come in those familiar heart-shaped containers, do contain those three characteristics. However, these chocolates are also filled with other sweet concoctions, like coconut, peanut butter, caramel, and fruit flavored creams, which contribute to the high calorie, sugar, and fat content of the chocolate. There is some research, that by itself (no addition of sweet creams or caramel), dark chocolate specifically, may be beneficial for health when consumed in moderate amounts and as part of a well-balanced diet.

     If you’re any kind of chocoholic (like myself), this is exciting stuff. Now there is a difference between the milk variety and the dark variety; this is where the health benefits come in! All chocolate, contains phytochemicals called flavonols, but depending on how the chocolate is processed, it can contain either more or less flavonol compounds. Dark chocolate varieties contain more flavonols than milk chocolate varieties, because they have a higher cacao level. Cacao beans, or more commonly known as cocoa beans, are harvested and through a drying, roasting and fermentation process, end up as chocolate. These flavonol compounds are what possibly contribute to good health. Ongoing research and information from the Academy of Nutrition and Dietetics, says that flavonols, like those found in chocolate, may  protect your heart and help lower blood pressure—now that’s sweet! Because dark chocolate has higher cacao content, and therefore more flavonols, it’s also lower in sugar than milk chocolate. Higher cacao content, which is listed on the label as a percentage of content (i.e. 70% cacao), generally means the dark chocolate is lower in sugar.

     Like anything in life, enjoying treats like chocolate is fine in moderation and can absolutely be part of a healthy eating pattern. Dark chocolate is still high in fat, calories, and sugar compared to other foods, so it’s important to watch portion sizes and indulge in it moderately. However, I’ll also mention much of the fat in dark chocolate isn't considered bad, meaning it’s not harmful to your heart like some forms. Aim to consume dark chocolate varieties that are at least 70% cacao content or higher, to get the most protective heart benefit from the flavonols.

     Dark chocolate tends to taste bitter compared to milk chocolate, so pairing it with another food may be an easier way for some people to enjoy it, while possibly gaining heart protection. Here are a few ways you can enjoy dark chocolate, with other healthy foods this Valentine’s Day (or any day!):

• Have 2 squares for dessert after a meal.  Or you could have 1-2 squares as one snack, during the day. Most dark chocolate comes in a bar and can easily be broken into individual squares. 2 squares of most varieties = 1 portion.
• Melt 1-2 squares of dark chocolate and drizzle over fresh strawberries, blueberries or raspberries (or a mix of all three) in a bowl. You could even add a small dollop of whip cream if you desired.
• Skewer berries, cherries, pineapple, banana, or any kind of fruit you enjoy, on kabobs and dip in melted dark chocolate. What could be better than fondue?
• Mix dark chocolate chips with your favorite variety of nuts and/or dried fruit for a sweet take on trail mix.
• Add 1 teaspoon of Dutch cocoa powder to a smoothie.

With any of these ideas just remember to watch portions and enjoy on occasion, as calories can add up quickly. Have a Happy Valentine’s Day and enjoy some dark chocolate with the ones you love!

Contributed by: Erika Kline, UB Dietetic Intern