Chocolate is made from fermented cocoa beans. After roasting the beans, the outer shell cracks open releasing the nibs inside. The nibs are purest form of chocolate containing cocoa solids and cocoa butter. Cocoa tree is also called Theobroma Cacao. Theobroma is a combination of two greek words, Theos (God) and Broma (food) which means “Food of the Gods”. There are around 360 different types of nutrients and chemicals in chocolate. We shall cover each of them as briefly as possible.
Before we begin let us identify the types of chocolates. Dark chocolate usually comes with the marking of percentage. A 55% dark chocolate contains almost half of it as mix of cocoa solids and cocoa butter. If the label says so there is also less than 5% vegetable oil. Remaining is sugar and other ingredients. While choosing a dark chocolate it is important to know the sugar content. Sugar acts like a sand paper on the inside of your arteries. Lesser the better. Chocolate manufacturers also have sugar free versions in their product lineup. Sometimes chocolates can be 90% dark. These chocolates are strikingly bitter in taste, so you need to develop a taste for it.
If you include milk solids in a chocolate, it becomes creamy and soft. Dark chocolate breaks with a snap sound. Milk chocolate also contains sugar along with sugars which makes it very tasty and at the same time addictive. White chocolate contains no cocoa solids. However it can contain cocoa butter. Composite chocolate contains 60% chocolate and rest is other edible ingredients like dry fruits and nuts. Compound chocolate is a cheaper variety which has vegetable oils instead of cocoa butter. This is the most unhealthy kind of chocolate but is used in a variety of packed and processed foods because of its low cost.
Minerals
Copper – 25%
Iron – 19%
Magnesium – 16%
Potassium, phosphorous, selenium, zinc, manganese – in traces
Copper is the most potent anti inflammatory metal known to humans. It is no surprise that people drink water in copper vessels, some of them even use it for cooking. Copper was also the first element discovered by humans. It also find place in many ayurvedic remedies practised in India. It is used in all kinds of treatment including varicose veins. Chocolate contains large amount of copper. Copper needs to work along with zinc to be effective inside our body. Fortunately chocolate has both copper in large quantity and zinc in trace, exactly the kind of combination the body requires. It helps in digestion and increases brain efficiency. It controls hypertension and is also responsible for healthy arteries and blood flow. Its antioxidant properties also aid in boosting the immune system.
Iron deficiency in women is common across the world and across all age and income groups. Iron helps with blood oxygenation thereby helping with anemia. Iron aids in production of red blood cells. Lack of oxygen will lead to fatigue and tiredness.
Magnesium deficiency is caused due to excessive consumption of refined carbs and sugars. This deficiency can be taken care by the large amount of magnesium present in chocolate. Magnesium is used in the metabolism of energy, proteins and muscles. While dealing with muscles, it helps keep our heart healthy. It lowers stress and helps sleep better.
Excessive consumption of carbs also leads to zinc deficiency. Our muscles store zinc for muscle repairs. Lack of zinc leads to inflammation and rough skin. Zinc is also responsible for production of enzymes to carry out various processes in the body.
Phenylalanine
Phenylalanine helps produce three neurotransmitters for our nervous system, dopamine, endorphins and noradrenaline. Neurotransmitters travel between the brain and nervous system acting as signalling devices. Dopamine is as we all know creates the effect of pleasure in the brain. It is also responsible for movement in the body. Endorphins are the feel good chemicals and stress busters. They help you out when you are anxious. Noradrenaline takes care of outside threats by pumping your heart faster to make more blood reach the muscles. It keeps you alert. Noradrenaline can make you stay awake and alert.
Tryptophan
While phenylalanine produces dopamine, tryptophan creates serotonin which helps us keep calm. It helps regulate anxiety and keeps us away from depression.
Theobromine
If chocolate has been associated with love, this is the chemical which is responsible for it. Theobromine helps heart to beat faster. With the elevated heart beat, you can get more blood supply to all parts of the body including the brain. That means better health and mental clarity. Theobromine comes with side effects like you might urinate more.
Insulin resistance and metabolic syndrome
Metabolic syndrome is a set of conditions which are caused by excessive consumption of carbs and sugars. It leads to high blood pressure, high cholesterol, increase in uric acid, high blood sugar and obesity finally leading to type 2 diabetes. Doctors estimate that more than 50% of the world population is suffering from either one or multiple conditions of metabolic syndrome. Dark chocolate contains lots of antioxidants, phytonutrients, polyphenols and flavonoids which increase insulin sensitivity thereby improving metabolic condition. Chocolate can be considered a safe food for consumption. But again here you need to choose your brand and type properly. If there is too much of sugar content or high percentage of vegetables oils, that might contribute to increasing metabolic syndrome.
Cocoa butter – the healthy fats
Cocoa butter contains both saturated and unsaturated fats. Though today we are being asked to stay away from fats, those are the bad fats or trans fats which we find in refined oils and commercially prepared fried food. Fat is an essential component of the body and is used in creating cell membrane. Fat is used for creating the entire brain and nervous system. Fat soluble vitamins (A, D, E & K) can only enter the body via fat and stored in the body with fat.
Cocoa butter contains a mix of stearic acid, palmitic acid, oleic acid and a slight percentage of linoleic acid. These fatty acids are synthesised by the liver for essential functions within our body. Fats consumption also helps us stay full after a meal thereby making us less hungry for prolonged period. It helps with people who are on a diet plan with the aim to lose weight.
Summary
It is without doubt that dark chocolate is healthy. Always be careful of the amount of chocolate you consume in one session. Not all chocolates are dark and not every time you will find cocoa butter in chocolate. It would be good idea to stick to regular brands and while trying out a new one, do check the label.