TWV Podcast Episode 487: The Chocolate-cast!

On this episode of The Whole View podcast, Stacy and I discuss the sweet benefits of chocolate! (hyuck, get it? sweet?) I have talked about the health benefits of chocolate many times before, but what better timing to revisit this topic in depth, than during the holidays. We dive deep into the long list of nutrients that chocolate provides, including: copper, manganese, fiber, iron, magnesium, vitamins E, B1, B2, B3, B5, B6, B7, K, zinc, selenium and phosphorus. Phew! Even better, we discuss how the well-studied swath of benefits that chocolate offers is likely due to the amazing antioxidant benefits of polyphenols and other phytonutrients.

I also give context to cocoa powder in terms of the Nutrivore Score, and how that changes once you add back in the cocoa butter, sugar and other ingredients to make the chocolate that we see on the store shelves. Stacy importantly brings up the significance of looking for fair trade brands, as chocolate is a well-known conflict food. One very common question that I always get: “Is chocolate AIP-friendly”, and we discuss why the answer is unfortunately, no (at least, not yet). But it is often an early reintroduction, and for both Stacy and I, a successful one!

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Key Takeaways

• Just in time for the holidays, Dr. Sarah and Stacy are here to share that even low-quality chocolate can improve our health when consumed in moderation!
• A really awesome study showed that the participants who ate the most chocolate had a 10% reduced risk of developing heart disease, a 16% lower risk of stroke, and an 18% lower risk of type 2 diabetes compared to the participants who ate the least chocolate. Other studies have shown similar magnitudes of effect, with benefits up to seven to ten 1-ounce chocolate servings per week.
• The greatest risk reduction for developing type 2 diabetes was with two 1-ounce servings of chocolate per week. Those participants had a 25% lower risk of developing diabetes than participants who rarely ate chocolate. Eating up to six servings per week was protective!
• This study did not correct for chocolate quality, so we can expect these benefits even from consuming low-quality chocolate.
• Dark chocolate is even healthier! A prospective study had diabetic participants consume 25 grams (about 1 ounce) of dark chocolate every day for eight weeks and they saw improvements to their insulin sensitivity, blood sugar regulation and reduced inflammation!
• The health benefits of chocolate are attributable to the high polyphenol content of chocolate solids. Cocoa butter is fairly neutral in terms of health effects.
• The Nutrivore Score of unsweetened cocoa powder (not Dutch processed) is a whopping 1049! The Nutrivore Score of dark chocolate (70-85% cocoa) is 190, semi-sweet chocolate (60-69% cocoa) is 148, and milk chocolate (45-59% cocoa) is 127.
• Dutch processed cocoa (also called “processed with alkali”) has much lower polyphenols content than unprocessed cocoa! If possible, avoid Dutch processed.
• Additives and unnecessary ingredients that are often found in chocolate include: dairy, artificial sweeteners, emulsifiers, vegetable fats, colorings and flavorings.  Look for chocolate that has a simple list of ingredients, such as cocoa solids or cacao, cocoa butter, and organic cane sugar or coconut sugar.

Recommended Reading and Listening

• The Health Benefits of Chocolate
• The Nutrivore Score
• Polyphenols: Magic Bullet or Health Hype?
• TWV Podcast Episode 467: Can Eating Sugar Daily Be Healthy?
• Sugar and Sweetener FAQ
• Is It Paleo? Guar Gum, Xanthan Gum and Lecithin, Oh My!
• The Pros and Cons of Dairy
• Why Vegetable Oils are Bad

Citations

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