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Indulge in chocolate for your sweet tooth and your health

Posted January 20th, 2007 at 9:30 AM by Valerie Cerami

Section: Nutrition, Healthy Eating

Hersheys, Godiva, Lindt – dark, milk, white…

Guilt free, hedonistic (yet healthy) pleasure - dig into your holiday goodie stash (while it lasts).

Improve your mood, heart health, brain functioning – and even your skin!

Chocolate. Chocolate. Chocolate. The aroma, taste, texture and tantalizing effects (and affects) are truly addictive – and verifiably good for you, as well.

Discover chocolate in all its glory - indulge in all of its forms – hot, bars, cake or baths! For cocoa enthusiasts and the like - read on …

When it comes to cravings – good news – it isn’t just your imagination – or lack of willpower … In fact, it’s a documented fact that: Chocolate is the No. 1 most craved food, and women are the ones most likely to crave it. There, we know it’s true – but the reasons why we crave chocolate are complex and far reaching (but maybe these cravings aren’t such a bad thing after all!).

Debra Waterhouse (a registered dietitian and the author of the 1999 book Why Women Need Chocolate) says, “Chemicals in chocolate affect levels of the body’s mood-affecting chemicals, including serotonin, endorphins, and phenylethylamine, which the body releases in response to romance”.

“One is only happy in proportion as he makes others feel happy,” is Milton Hershey’s philosophy. The sweet premise that: “chocolate makes people happy” is the foundation upon which the chocolate philanthropist opened Hershey Park picnic and pleasure grounds in 1907.

For starters, Chocolate contains a combination of fat and sugar that activate nearly every appetite-triggering nerve chemical in the brain! For instance, the sugar in chocolate sparks the release of a nerve chemical called serotonin and might lower another nerve chemical called NPY; the end result is a sense of well-being. The sweet taste also releases endorphins in the brain, giving us an immediate euphoric rush. The fat in chocolate enhances flavor and aroma and satisfies another nerve chemical called galanin, curbing our cravings for fat.

Chocolate also has theobromine and caffeine, these compounds create a mental boost; and phenylethylamine (or PEA), which stimulates the nervous system, increases blood pressure and heart rate, and is suspected to produce similar feelings experienced when a person is “in love.” Even the aroma of chocolate could affect brain chemistry. Another ingredient of chocolate is the substance anandamide, that mimics the effects of marijuana and increases the pleasure you get when you eat chocolate.

Based on all of those mind-altering components – there’s no wonder why we crave it! And we’re not the only ones: once dogs have tasted chocolate, they want more. But for dogs, that’s a dangerous thing. According to veterinary experts: eating a speck of chocolate leads a dog to crave more.

“Chocolate ingestions are one common reason why pet owners and veterinarians call us,” says Dana Farbman (Certified Veterinary Technician and Manager, Client and Professional Relations, ASPCA Animal Poison Control Center).

This can mean that your dog will jump at an opportunity to get any type of chocolate (not knowing that certain chocolates are more lethal than other types). Larger amounts of chocolate (particularly of the most toxic type) can bring about epileptic seizures in some dogs, and in all dogs, can kill. (For instance: if a 50-pound dog eats a teaspoonful of milk chocolate, it’s not going to cause serious problems. But, if that same dog gorges himself on a two-layer chocolate cake, his stomach will feel more than upset and soon it’s likely he’ll be vomiting or experiencing diarrhea.) We must monitor our pets – and ourselves – around chocolate. So, beware - and also relish in the relief: one less person, pooch, place or thing we must share our tidbits with!

Another tale of chocolate’s addictive qualities lies in its ability to “hook us” in all of its forms… though sometimes “-good” information is used for “bad” purposes. Internal research by the tobacco industry showed manufacturers that they could capitalize on youths’ attraction to candy flavors. They used innovative product technology (such as a flavor pellet embedded in one company’s cigarette filters) to deliver cocoa flavor (and capitalize on cocoa cravings, hoping to foster a life-long addiction to the greater evil and more powerful addiction of tobacco – not chocolate). An ill-intended “bad” bait-n-switch.

Furthermore, despite assurances from cigarette makers that they no longer target the youth market, Harvard School of Public Health researchers found that new brands are being marketed to young smokers by exploiting adolescents’ attraction to candy flavors – particularly chocolate (remember those harmless chocolate cigarettes or the chocolate cigars given out at celebrations.) Some of the flavored cigarettes the companies have developed include: Mandarin Mint, Mocha Taboo, Kauai Kolada, and others.

Carrie Carpenter (lead Author of the study and a Research Analyst at HSPH), stated, “Flavored cigarettes can promote youth smoking initiation and help young occasional smokers to become daily smokers by reducing or masking the natural harshness and taste of tobacco smoke and increasing the acceptability of a toxic product.” (Keep in mind the difference: smoking=”bad-n- unhealthy”, chocolate=”good-n-healthy.”)

There are, however, myths-to-bust over why we crave this sweet treat. The endorphin-chocolate link is based on animal studies; no such studies have been conducted on humans so it is only speculation that people and rats share a similar endorphin rush when eating it. Also, the argument that a craving for chocolate is really the body’s craving for its nutrients (such as magnesium) doesn’t pass muster either. If this is the case, why don’t people crave soybeans, peanuts, and other magnesium-rich foods? It’s known that chocolate cravings usually can be satisfied only by chocolate (or something that mimics its texture, taste, and aroma).

Since cocoa contains more than 400 distinct flavor compounds, it is likely there are still many unexplored compounds that trigger cravings. (Any research volunteers needed? I’d be most happy to be a taste-tester in a chocolate study!) Whatever the reasons, the cravings are real (I can certainly attest to that), even if no one can pinpoint the exact reasons why. My advice is to assuage the urge in moderation. A small chocolate fix is the best solution (documented and –un!).

Whether you ingest it, inhale it, or simply slather it all over your body –

I’ll give you a few perks of chocolate and all it’s pampering properties:

Skin TLC – Studies by the Pennsylvania School of Medicine and the US Naval Academy have shown that there is no link between chocolate and acne. (Other research suggests that there may be no dietary link to the development of acne at all.) In addition, Flavonoids in chocolate absorb UV light, helping to protect and increase blood flow to the skin. German Researchers found that chocolate helps with prevention of photosensitivity, sunburn and skin aging. In a study of 24 women, given a half cup of cocoa every day for 3 months, participant’s skin was moister, smoother, visibly improved, and less scaly and red when exposed to UV light. (See the end of this article for a chocolate lovers paradise resort: The Hershey Hotel’s signature Chocolate Spa!!!)
Heart healthy - Prevention of cardiovascular disease. Phenolics (antioxidant phenolic compounds, also known as flavonoids) can help protect against or slow heart disease by preventing fat-like substances (LDL, or low-density lipoproteins) in the bloodstream from oxidizing and forming plaque that can eventually block arteries.
Better blood pressure - Flavonoids in cocoa may help prevent stiffening of blood vessels, while helping the body maintain its levels of vitamins E and C, and Acting on the body’s platelets to reduce the risk of clotting.
Combats Chronic Fatigue Syndrome – The antioxidants (Flavonoids) seem to prevent both cell damage and inflammation. Chocolate contains a small amount of the stimulant caffeine (an average size chocolate bar contains about the same amount of caffeine as a cup of decaffeinated coffee). It also has Cough treatment qualities.
Muscle magic - Chocolate milk may help you recover after a hard workout. A study at Indiana University found elite cyclists who drank chocolate milk between workouts scored better on fatigue and endurance tests than those who had sports drinks.
Brainpower - Due to better blood flow to the brain, chocolate can boost your attention span, memory, problem solving skills and reaction time (research at West Virginia Wheeling Jesuit University suggests.)
Energy booster - Chocolate is a high-energy food for its relatively small volume. It contains substances, including caffeine, that act in the body in ways similar to medications. This may account for its reputation as an antidepressant, stimulant - and aphrodisiac.

It’s all in the name – and taste. “Theobroma” means food of the gods in Latin. Thus (appropriately so), one of the stimulant substances in chocolate is named theobromine. The theobromine in cocoa may also have a cough-suppressant effect. This caffeine-related substance’s moniker stems from the Latin name of the plant: Theobroma cocoa.

Chocolate is made from the beans of the cocoa tree, and was first developed as a food in South America (where it was consumed as a bitter beverage). Cocoa was not combined with sugar until the Spaniards brought chocolate back to Europe (thank you!!!!). I just hope the old adage “you are what you eat” holds true here, because I’ve had my fair share of “the food of the gods”.

This brings us to some other ingredients we ingest while savoring our favorite nectar. Chocolate (aka: Theobroma cocoa or Cocoa) contains: carbohydrates (starch, various sugars), fats (cocoa butter), vegetable protein, potassium, and magnesium in large amounts; calcium and sodium in small amounts; iron in trace amounts; and vitamins A, B1 (thiamine), B2 (riboflavin), D, and E, and caffeine.

Chocolate is rich in antioxidants in the flavonol family (substances similar to those found in green tea, red wine, grapes, soy and other potentially healthful foods). Found mostly in dark chocolate are plant phenols (cocoa phenols, to be exact). These compounds are known to lower blood pressure. It also contains a fat called stearic acid. Although it is a saturated fat, stearic acid is hypothesized to have cardiovascular-preventive benefits. (However, this is not yet clinically proven.)

A few appetizing bites of bullets below:

Charalambos Vlachopoulos, MD (of Athens Medical School), reports that eating a candy bar with 100 grams of dark chocolate makes blood vessels work better. It is most likely the benefit is that the cocoa controls activation of an enzyme called nitric oxide synthase, which helps keep blood vessels open and blood flowing.
Research by Kris-Etherton (published in the American Journal of Clinical Nutrition in 1997) showed that one of the fats in chocolate, called stearic acid, can boost HDL levels. Also, when people ate milk chocolate regularly, their levels of LDL didn’t increase as might have been expected from fat consumption. “The message here is that chocolate’s not bad, and it may have some beneficial effects, people should not feel guilty about eating it,” says Kris-Etherton.
Chocolate, which has long been blamed for the development of cavities and tooth decay, may play a protective role instead. Some studies postulate that the cocoa butter in chocolate may coat the teeth and help prevent the formation of plaque. Of course, the sugar found in chocolate (like all sugars) does contribute to cavities.
New and yet-to-be-published studies are showing that antioxidants in chocolate may increase “good” (HDL) cholesterol levels by as much as 10%, says Penny Kris-Etherton, Ph.D., R.D. (Professor at Pennsylvania State University). In the studies, subjects ate 22 grams of cocoa powder and 16 grams of dark chocolate every day (one Hershey bar contains 45 grams of cocoa powder). The result: Their “bad” (LDL) cholesterol was less susceptible to oxidation, a process that normally leads to artery-clogging plaques.
Numerous studies and papers have been published on the attraction to chocolate, and some scientists are convinced a physiological connection exists. “More than 400 chemicals have been identified in chocolate, some of which could affect mood,” reports Debra Zellner, Ph.D. (Psychologist and Professor at Shippensburg University in Pennsylvania).
A controlled study of 20 males with mild hypertension compared the effects of a flavonol-rich dark chocolate as compared to a flavonol-free white chocolate. Results indicated that the dark chocolate produced improvements in blood pressure, cholesterol profile and blood sugar levels. In another study, 57 people with high cholesterol were given either a standard snack bar or a snack bar enriched with cocoa flavanols. Over six weeks, the results showed that cocoa improved cholesterol levels to a greater extent than placebo (unfortunately, the statistical methods used in this study were problematic).

Not equally bullet-worthy (but equally noteworthy - nonetheless): An unpublished double-blind study (available only in the form of a press release) found that dark chocolate is helpful for chronic fatigue syndrome. But, this and other studies of chocolate have also suffered from research limitations.

A systematic review of all studies published through January 2005 concluded that flavonols from chocolate may offer benefit in the prevention and treatment of cardiovascular disease through a variety of effects, but that more reliable trials must be conducted to confirm this possibility. Yet, even with those cautions, researchers at the Nineteenth Annual Scientific Meeting of the American Society of Hypertension are enthusiastic about the chocolate potential. I won’t lie to you – or bend the facts – but these findings are complete enough for me to be sweetly swayed off my feat.

Similar to other antioxidants, consumption of high flavonol cocoa may also offer some protection to the skin from UV damage. This could, in theory, help prevent sunburn, reduce symptoms of photosensitivity and help prevent age-related skin changes. Of course, the benefits would be small compared to standard sun block, but a tasty addition to add.

Unlike men, not all chocolate is created equal. Studies in two prestigious scientific journals say dark chocolate - but not white chocolate or milk chocolate - is best for you. Dark chocolate (not white chocolate) lowers high blood pressure, says Dirk Taubert, MD, PhD, and colleagues at the University of Cologne, Germany (report is in the Aug. 27 issue of The Journal of the American Medical Association).

“Dark chocolate is a potent antioxidant. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments,” reports Mauro Serafini, PhD (of Italy’s National Institute for Food and Nutrition, Nutrition Research in Rome) and colleagues.

Their report appears in the Aug. 28 issue of Nature. But don’t wash down your dark chocolate with milk. He further says, “Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate … and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.”

Just remember, with chocolate (and all other treats): eat in moderation. Federal dietary guidelines recommend that no more than 30% of a person’s daily calories come from fat. Daniel T. Lackland, DrPH (Professor of Medicine at the Medical University of South Carolina in Charleston, says, ”We could consider chocolate as a heart-healthy food,” but cautions, “many “chocoholics” are at risk for obesity, which could cancel out any benefit that the candy might provide.”

If you’re on-board with chocolate, may I suggest a dreamy destination: The Spa At The Hotel Hershey (Hershey, PA). (Please keep a few dark chocolate kisses handy for the road trip.) A fitting adoration to a town “built on chocolate”; the design of The Spa draws its influence from High Point Mansion (home of chocolate magnate, Milton Hershey, and his wife, Catherine). Echoing the High Point Estate, and incorporating Catherine’s love of roses, Hersheys created a spa with a one-of-a-kind experience. The luxurious oasis of Cocoa is a magical place to visit. A sampling of Signature Chocolate Spa Packages includes:

The Chocolate Escape Package (WHIPPED COCOA BATH - Chocolate Bean Polish or Chocolate Sugar Scrub - Chocolate Fondue Wrap - Cocoa Massage)

Chocolate Immersion (Chocolate Bean Polish followed by the Chocolate Fondue Wrap), Chocolate Dipped Strawberry, and The Hershey Peppermint Pattie, to name a few. What a treat each must be!

Recently, a friend in the beauty business stayed at this resort and sampled a few wondrous chocolate treatments. He can vouch for the luxury, sophistication, professionalism, pampering and winning results. An immersion in ahhhhhh….

In closing, an aside of insight and pinch-hint of preparedness: while 75% of chocolate purchases are made by women throughout the year, during the days (and minutes) before Valentine’s Day, 75% of the chocolate purchases are made by men. Plus, over $1 billion of chocolate is purchased for Valentine’s Day. Gotta love it!

Research sources and for more information: [WebMD], [NYU], [Hershey], [Dog Owner’s Digest], [Harvard], [Holiday Insights]