Chocolate jumps from being called a nutritional powerfood to the number one culprit of our obesity epidemy. It is said to be good for your heart and level of happiness, but as well a cause for the difficulty you have buttoming your pants. It is one of those foods nearly everyone is passionate about. Indeed, if you consider yourself a chocoholic you are not alone. With an average consumption of 1.6 kg of chocolate per capita a year, the Kingdom constitutes the biggest chocolate market in the region. And while this amount is nowhere near the 4.3 kg the US consumes per capita, Saudi Arabia is among the fastest growing markets worldwide. But how healthful or bad is chocolate actually? And how much is too much? Saudi Gazette found all the ins and outs of this bittersweet treat. If you rationalize your consumption of chocolate by stating how healthy it is, you have a point: Cocoa solids are one of the richest sources of flavanol antioxidants, which neutralize the free radicals in your body that can damage healthy cells. These antioxidants help keep your heart healthy, increase HDL or “good” cholesterol, and stop LDL or “bad” cholesterol from oxidizing. Some studies even suggest that the cocoa phenols – phytochemicals that contain plant-derived chemical antioxidants – found in chocolate lower blood pressure by helping increase blood flow and keeping arteries clear. Unfortunately, this effect has only been measured in the short-term. It remains unclear whether chocolate has cardiovascular advantages on the long run, too. Before you devour that XXL-size candy bar: Not all chocolate is created equal! Generally speaking, the darker the chocolate the healthier. Why? Because the darker the chocolate the higher the cocoa content, which is the antioxidant-rich part. And while all types of chocolate are high in saturated fat, the fats in milk chocolate are primarily milk-fats, which may actually increase your risk of heart disease. The fats in dark chocolate, on the other hand, only come from the cocoa butter and do not raise cholesterol levels. Apart from the differences in health benefits between dark and milk chocolate, have a look at the ingredient list before you buy a bar. Good quality chocolate bars only contain cocoa butter, while cheaper brands often substitute palm oil or other less expensive – and less healthful – (hydrogenated) vegetable fats. Generally, you get what you pay for, and organic or fair-trade chocolates are often made of higher quality cocoa. Regarding sugar, opt for chocolate made with raw cane sugar rather than refined sugar. Another way to test chocolate quality is by studying its look, its feel in the mouth, and doing the “snap test”. Chocolate made with cocoa butter has a shiny appearance, while the addition of vegetable fats makes it look dull. It should meld in the mouth and not leave a sticky film. When breaking chocolate into pieces, good quality chocolate has a crispy snap and does not crumble or have a dull break. The differences in quality notwithstanding, all chocolate is high in calories. On average, one ounce of chocolate (28.3 grams) contains 160 calories, mainly from the cocoa butter and sugar. Although dark chocolate is slightly higher in calories than milk chocolate, if you opt for a bar with at least 70 percent cocoa you are more likely to limit your intake because of the intenser taste. A possibly less caloric way to satisfy your chocolate craving is by having a cup of hot chocolate, especially if you make it yourself from pure cocoa powder, a teaspoon or two of sugar and low-fat milk – or even non-dairy milk, such as almond, soy or oat milk. However, not all cocoa powder is created equal either! So-called “Dutch-processed” cocoa powder has been treated with an alkalizing agent to give it a milder and less acidic taste, but the process destroys the cocoa's natural antioxidant content as well. According to one study, light dutching destroyed 60 percent of the original antioxidants, while heavy dutching knocked down 90 percent. Choosing natural cocoa powder in hot chocolate and baking will make your treat more wholesome. Not that we needed more proof, but chocolate actually does make you happy. Dark chocolate – with a cocoa percentage of about 70 or 80 percent – contains phenylethylamine (PEA), an organic compound that has been associated with releasing endorphins and serotonin in the brain. Not only can it boost your mood, it may even promote weight loss – provided you stick to an ounce of dark chocolate a couple of times a week. Another British study found that even the sight of chocolate can evoke a smile: 60 percent of women ranked chocolate as the most smile-worthy experience! So perhaps all we need to do to get that happiness boost is buying a bar and leave it unopened on our desk. Would anyone be strong enough not to devour it within five minutes though?
