We've all heard by now that
dark chocolate is the healthier chocolate, while white chocolate lacks behind in essential nutrients. Let's break down what's myth and what's real so you know exactly what's good for you next time you treat yourself to one of these snacks.
First, a discussion on cocoa.Cocoa – chocolate's main raw ingredient – naturally contains
polyphenols, namely
flavan-3-ols and
flavonoids, which are antioxidants constantly being studied for their potential effects in the body. The following table shows the content of phenolics and flavonoids in the three different types of chocolate. Generally, the more antioxidants you consume, the more protection your body will have from the formation of free radicals, which are unstable molecules that damage cells and contribute to aging and disease.
Easy to see, white chocolate contains the least amount, and there's a simple reason for this. White chocolate completely lacks the dark-colored solids of the cocoa bean that are separated from its fatty content during manufacturing. These dark, non-fat solids contain the antioxidants mentioned in the table, along with many characterizing ingredients of chocolate, such as thiamine, riboflavin, and phenylethylamine.
On the contrary, dark chocolate has always been given a lot of good publicity, especially in recent years, but a lot of the research is funded by
major chocolate manufacturers in the industry. In fact, most of the research is catered towards the cocoa extract, and not the actual chocolate producer. Regardless of chocolate's health benefits, excessive consumption of large quantities of any energy-rich food without a corresponding increase in activity to expend the associated calories, can increase the risk of weight gain and obesity. Raw chocolate is high in cocoa butter, a fat which is removed during chocolate refining, then added back in varying proportions during the manufacturing process. Depending on the manufacturer, the percentage of this fat varies, along with variations in sugars, and milk as well, all of which increase the caloric content of chocolate.
Chocolate and cocoa also contain moderate to high amounts of
oxalate – the main component of kidney stones – which may increase risk for kidney stone formation. During cultivation and production, chocolate may absorb lead from the environment, which is a toxic metal known to cause damage to the nervous, endocrine, and cardiovascular system.
The thing is that, although cocoa does have some benefits, this cocoa is mixed with lots of fats and sugars, so these benefits can be obtained through so many other Superfoods too, without the extra saturated fat and sugar. Chocolate is generally eaten as a treat, so don't over do it, as with everything else in life.
