Valentine’s Day has arrived and many couples are celebrating, but for some, chocolate is their only true love. Elvira de Mejia, a food science professor in the College of Agricultural, Consumer and Environmental Sciences (ACES) at the University of Illinois at Urbana-Champaign, explains the health benefits of dark, white, milk and even Valentine’s Day chocolate. I am researching.
Valentine’s Day is almost here, so let’s dive into chocolate! What are the healthy ingredients in chocolate and how do they work in our bodies?
Chocolate contains more phenolic compounds – especially flavonoids (flavanols) such as catechin and epicatechin – than any other food. These compounds have very high anti-inflammatory and antioxidant properties in our bodies. As we know, oxidative stress and inflammation are two of the main factors that influence the development of chronic diseases, including cardiovascular diseases. Therefore, the main components of cocoa play a role in mediating inflammation and oxidative stress.
What is the difference between dark chocolate, milk chocolate, and white chocolate?
Cocoa or cocoa, as we call it, is the dried, fully fermented fruit seed that later develops into chocolate. So chocolate is actually a solid made by combining the products of cocoa liquor and cocoa butter with a large amount of sugar. The cocoa percentage listed on chocolate packages refers to the cocoa liquor percentage. The type of chocolate consumed in the United States is primarily milk chocolate, which typically contains only 10-12% cocoa liquor. Sweet, bittersweet, or dark chocolate must contain at least 35% cocoa liquor, and that’s where you start to see the health benefits. White chocolate contains at least 20% by weight only cocoa butter, but no cocoa liquor. Consuming it is not recommended as it does not contain these healthy compounds.
How much chocolate do you need to eat to get the health benefits?
There are many studies showing the health benefits of chocolate related to diabetes, immune response, cardiovascular disease, hypertension reduction, and atherosclerosis. Some of these studies tested the effects of 30 to 50 grams of chocolate per day, but others have shown a positive health response to myocardial infarction with just 7.5 grams per day. Other studies have shown that consuming 1 to 3 servings of chocolate per month or 1 to 2 servings per week can significantly reduce hospitalization or death rates from heart failure compared to not including chocolate in the diet. I claim that. However, there are currently no official recommendations regarding chocolate consumption.
So when we eat Valentine’s Day chocolates, do they contain the same healthy compounds?
Sugar and cocoa butter can contain calories and saturated fat, so you need to be careful about their content. Also, adding dairy products to chocolate, for example, can cause interactions between proteins and phenolic compounds, reducing the bioavailability of beneficial compounds. It’s okay to enjoy chocolate on Valentine’s Day, but enjoy it as a small, balanced meal. Avoid white and milk chocolate and eat dark chocolate whenever possible to enjoy the health benefits while celebrating Valentine’s Day with fun.
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University of Illinois at Urbana-Champaign, College of Agricultural, Consumer, and Environmental Sciences (ACES)
