Nothing wrong with Chocolate

We all love chocolate but suffer unnecessary guilt when consuming it because of some long held beliefs about its adverse effect on health. You may be surprised to learn that much of the bad press concerning chocolate is due to misinformation.

In fact, results of new research are revealing that chocolate has many interesting characteristics. It’s time, therefore, to set the record straight (and debunk some myths).

……Rekha Naidu (Consultant Dietician)

MYTH : Chocolate containing cocoa is a non-nutritious food
FACT : A 1.5oz bar of milk chocolate supplies the following percentages of the U.S. Recommended Daily Allowance (RDA): Calcium – 9%; Riboflavin – 9%; Protein – 6%; Iron – 3%; Vitamin A – 2.4%; Thiamine – 2%.

The addition of, for eg, nuts or peanut butter increases the nutrient values.

MYTH : Chocolate is high in sodium.
FACT : A 1.5oz bar of unsweetened or semi-sweet chocolate contains only 1.5mg of sodium; a bar of milk chocolate – 40mg. Compare this with: 1 cup of whole milk – 122mg; 1 slice of whole wheat bread – 132mg and 1oz of swiss cheese has 440mg of sodium.

MYTH : Chocolate promotes tooth decay/dental caries
FACT : Research has found that one of the ingredients in cocoa powder, inhibits the activity of the enzyme that forms dental plaque.

Any carbohydrate food is potentially cariogenic as bacteria in the mouth metabolise fermentable carbohydrates which leads to acid formation and a decrease in plaque pH which can result in demineralisation of the tooth enamel, ultimately leading to caries. While sugars have been implicated in the development of dental caries, the role of fermentable carbohydrates is quite complex. Sugars tend to be less cariogenic than starch because they dissolve in water and saliva and are removed from the mouth rapidly. Thus the cariogenicity of food is not necessarily related to its sugar content. Foods that are 50% sugar do not necessarily cause more tooth decay than foods that are 10% sugar. Other food contents can also modify the cariogenicity of the food.

The cocoa bean is not intrinsically cariogenic because it does not contain significant fermentable carbohydrate. For this reason unsweetened chocolate is not considered a contributing factor in the development of caries and recent studies counter the common perception that sweetened chocolate is highly cariogenic. Other research has indicated that naturally occurring substances in cocoa, such as tannins, may play a role in inhibiting plaque formation. Whilst not entirely free of a cariogenic potential, chocolate when used in moderation should not be considered as playing a major role in causing dental caries.

Just remember to brush your teeth regularly and floss!

MYTH : Chocolate causes acne.
FACT : One of the greatest myths of all time is that chocolate causes acne, particularly amongst teenagers. Nothing could be further from the truth.

Poor diet is the real culprit, but in the past, it has always been easy and convenient to blame chocolate. Hormonal changes at puberty, coupled with a diet lacking in zinc and high in iodine, are also high on the list of suspects.

We know that chocolate is basically harmless unless, like everything else, it is over-consumed. Chocolate has been found not to cause nor aggravate outbreaks of acne. These results are backed up by further research that shows acne in no way is affected by chocolate.

Recent scientific studies have suggested chocolate boosts the serotonin in the brain that produces a calming effect and stability. Stress has been identified as a cause of acne. If chocolate stimulates the serotonin and calms the nerves, then chocolate could ironically be found to assist in acne restraint.

Chocolate lovers will be pleased to know that nutritionists believe chocolate plays a nutritional role in a balanced diet. The facts are that chocolate carries about one-third of an adult’s daily requirement of antioxidants.

MYTH : Eating chocolate makes you fat.
FACT : Overindulgence is the real issue here. Eating in moderation, even chocolate, together with regular cardiovascular workouts is the answer to maintaining a healthy body weight. The emphasis here should be on fitness and not just weight loss. Truth is, there is no single food that is fattening; it is the amount consumed that often determines a person’s weight.

As a footnote, it might be worth noting that the American Dietetic Association, in their “Tip of the Day” section, advises “the inclusion of chocolate in your routine in moderation.”

MYTH : The caffeine in chocolate over stimulates children, causing them to become hyperactive.
FACT : One ounce of chocolate has 5mg. One cup of coffee contains between 93 and 153mg and tea, depending on length of brewing, has between 28 and 44mg of caffeine per cup. And some soft drinks have between 32-65mg per 12oz can.

You would have to eat a lot of chocolate bars (about 50 pieces of 1.5oz bars!) to be able to blame a bad night’s sleep on chocolate.

MYTH : Chocolate may cause heart disease.
FACT : Here again, we find chocolate being miscast as the bad guy. The rise in incidence of heart disease in Malaysia is due primarily to people’s sedentary and unhealthy lifestyles.

Smoking, lack of exercise and unbalanced diets high in saturated fats are the real culprits. Chocolate, on the other hand, contains antioxidants known as phenols that may lower the level of low-density lipoprotein (LDL cholesterol). It is now thought that the stearic acid in cocoa butter or the fat in chocolate has no effect on blood cholesterol.

A sensible guide for healthy living is to follow a high fibre, high complex carbohydrates, low fat and low sugar diet plus regular exercises. And a little chocolate in the diet may not be such a problem for the heart.

MYTH : Chocolate is an aphrodisiac.
FACT : This is one that could prove to be true. Although no food has yet been proven to be aphrodisiacs, chocolate does have a positive reaction on brain chemistry and is known to improve one’s mood.

The pleasurable feelings associated with eating chocolate is due to the release of natural opiates that are known to reduce pain and enhance one’s mood and sense of pleasure. Practically speaking, none of the opiates seem to be present in large quantities to produce such an effect. Most likely, it is the combination of chocolate’s sensory characteristics, nutrient composition, and psychoactive ingredients that are responsible.

Glen Campbell, an Australian nutritionist, put it best when he said: “Eating chocolate truly is one of life’s pleasures.”

In other words, you can’t go wrong with a gift of chocolate.

References: (1) www.koko.gov.my (Malaysian Cocoa Board) (2) www.icco.org (International Cocoa Organization) (3) The Sunday Star, August 20, 2000