Judy Dodd, MS, RD, LDN Giant Eagle^® Corporate Nutritionist

What is there to hate about chocolate? Okay, some people are allergic to it and there are some who don’t enjoy the flavor but for many, it is sheer joy! Chocolate can be considered a healthy food, as long as the moderation factor stays in the picture! Pure cocoa powder is full of iron and antioxidants, but when sugar or butter is added, the calories begin to mount. Let’s look at some other facts:

• Chocolate is a plant food, made from beans harvested from a cocoa tree. Once the beans are removed from a pod, they are fermented, dried, roasted, and then ground. This produces a liquid which is pressed to separate the cocoa butter from the solids. The end result is a cake that is then ground to make cocoa powder.
• Cocoa butter contains saturated fat but research indicates the effect on blood cholesterol is neutral and may even be positive. However, it is a calorie source!
• Chocolate is a source of flavonoids, naturally occurring compounds that serve as antioxidants. Known as polyphenols, these are the same antioxidants found in tea, red wine and some fruits and vegetables. And it is these compounds that give the rich color as well as potential health benefits. Dark chocolate has the most flavonoids.
• It is believed flavonoids help the body repair damage to many cells in our bodies and may even provide a protective shield. The cocoa in chocolate has a similar effect on blood vessels as taking small doses of aspirin. That is something to consider if you are on certain medications.
• Dark chocolate also contains the highest antioxidant content of any food. Antioxidants boost good HDL levels in cholesterol, helping to maintain healthy cholesterol levels.
• Chocolate is also a source of plant sterols, B vitamins, magnesium and potassium, all with potential heart-health benefits.
• And there is the potential of improving mood since cocoa is believed to have a positive effect on boosting endorphin and serotonin levels in the brain!

Chocolate is used in many different ways including candies, beverages, ice cream and baked goods. Choosing the best chocolate means knowing what’s in it. If you pay attention to the ingredients, you will be able to select the best chocolate almost every time. Look for high quality ingredients such as cocoa liquor (cocoa mass, cocoa solids, cocoa, or chocolate), sugar, or cocoa butter. Enjoying chocolate is all about eating it so make sure you’re choosing the best chocolate.

Chocolate has been referred to as the “food of the gods” and the benefits, besides pleasure, are growing. But, chocolate is often in foods with more calories than you need! Added sugar and fat in popular chocolate desserts, candies and beverages bring to light the ongoing theme…keep the portions real for your needs…but enjoy!

Have a question for Judy about this article or need recipes for healthy living?
Send her an e-mail at nutrition@GiantEagle.com.

March 2010