Like red wine, chocolate is sometimes touted as having a positive impact on heart health. Is that true?
To find out, WellTuned spoke with Karen Lawson, a registered dietitian at BlueCross BlueShield of Tennessee.
“As a dietitian, it’s a slippery slope to say something that’s often a dessert is good for heart health,” Karen says. “When it comes to chocolate, the answer is nuanced, and some chocolate is better than others.”
How chocolate may benefit heart health
Karen Lawson: Chocolate contains polyphenols and flavonoids, which are antioxidants. These components may relax blood vessels to reduce blood pressure. They may also act as an anti-inflammatory aid.
Dark, milk and white chocolate: key differences
Karen Lawson: The benefits of antioxidants are more evident in chocolate with higher percentages of cacao. Dark chocolate has the most cacao of all chocolates. Look for chocolate with more than 70% cacao. Keep the serving sizes small, usually no more than 2-3 squares. Many bars have a serving size of approximately 30 grams per serving.
White chocolate is mainly the cocoa butter added to sugar and milk. The beneficial cocoa solids are removed. Milk chocolate also has much lower amounts of cacao and more milk, sugar, and other ingredients.
It’s important to realize that sugar and fat can negate chocolate’s health benefits. Adding milk increases the amount of saturated fat. Added sugar contributes to inflammation, which is counterproductive to the benefits of cacao.
Who should avoid chocolate?
Karen Lawson: People allergic to chocolate’s components should avoid chocolate. People with kidney disease, diabetes and anxiety can experience negative symptoms. Chocolate may also make acid reflux worse for many individuals.
People with diabetes may be able to consume chocolate with higher amounts of cacao. Consult your doctor first and look at the nutrition labels to see if the amount of added sugar is in line with your doctor’s recommendations. Americans are recommended to keep added sugars low in their diet, often no more than 35-45 grams daily. Chocolate may have more benefits than a snack cake or soda, but portion size and frequency of consumption still matter.
Does chocolate fit in a heart-healthy diet?
Karen Lawson: The helpful compounds in chocolate are also found in foods that are dark red, blue and purple. These include berries, grapes, seeds and even olive oils. Skipping these healthy foods to include large amounts of chocolate should not become a pattern.
Don’t eat an entire chocolate bar or an entire bag of candy. Moderation is key with any food. Eat no more than the serving size daily and have it only a few times weekly.
To compare the nutrients in chocolate products, visit the USDA Food Database. It lists the individual components for many brands.
“As much as some may tout chocolate’s health benefits, nothing compares to a balanced diet, hydration and physical activity,” Karen says. “Sprinkling in little luxuries can be uplifting and what connects us. But moderation and balance are key.”
More from Karen Lawson on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.