Is chocolate good for you, a good article.

[Guest guest]

Hi,

Here is a quite a good and clear article about the benefits of

cocoa/chocolate from MSNBC.oom

Rad

MSNBC.com

Is chocolate good for you?

Flavanoids in cocoa may protect the heart, but don't overdo it

By , R.D.

Registered Dietitian

Special to MSNBC.com

Updated: 1:43 p.m. ET April 1, 2005

Recent research shows that chocolate can provide natural health-

promoting substances called flavonoids.

Since flavonoids seem to help prevent heart disease and cancer, the

idea of eating chocolate sounds like a tempting and delicious way to

better your health. The complete message is, however, that although

chocolate might be preferable to other treats, it is no substitute

for vegetables and fruits, which also contain flavonoids.

The flavonoids in chocolate that laboratory studies demonstrate to

have powerful antioxidant effects are called flavanols and

procyanidins. These two compounds come from the flavonoid

" family "

that includes resveratrol, found in grape juice, and EGCG, found in

green tea. When people consume these substances in chocolate and

cocoa, the antioxidant status of their blood increases.

This rise in antioxidant levels helps protect us from damage to the

heart and blood vessels, while it also guards our DNA from damage

that can lead to cancer.

In addition, the flavanols and procyanidins in chocolate improve the

function and flow of blood vessels and help control inflammation.

The antioxidants in chocolate have generated a lot of interest

because studies show that these compounds are more powerful

antioxidants than EGCG in tea, which is a strong antioxidant.

One study that compared the total antioxidant activity in single

servings of cocoa, green tea, black tea and red wine scored cocoa

markedly higher than the rest.

Yet the flavonoid content of cocoa and chocolate is highly variable.

The more cocoa in a chocolate product, the higher the antioxidant

flavonoid content is.

Because dark chocolate is more concentrated in cocoa content, it is

higher in flavonoids than milk chocolate. For this reason, dark

chocolate is used in research studies. White chocolate has no cocoa

content.

Beware calorie load

A cup of hot or cold cocoa may sound like a health drink loaded with

antioxidants, but almost all cocoa drink mixes contain cocoa treated

with alkali (also called Dutch cocoa) to produce a darker, richer

taste. Unfortunately, this process drastically reduces flavonoid

content.

Unless you find a chocolate mix made with untreated cocoa, start with

plain cocoa (not Dutch) and add your own sweetener and milk to make a

flavonoid-rich cup.

Surprisingly, the fat content of chocolate is not a reason to avoid

it. Technically, chocolate contains saturated fat, but the particular

type of saturated fat – stearic acid – is unique because it

does not

raise blood cholesterol.

Studies show that neither dark or milk chocolate is a cholesterol

concern in moderate amounts. But keep in mind that other ingredients

added to some chocolate candies can change their nutrition impact.

But one of the reasons you shouldn't rely on chocolate for

antioxidants, in the place of vegetables and fruits, is the calorie

load. A small piece of dark chocolate has only 50 calories, but most

candy bars contain at least 200.

In comparison, a serving of vegetables and fruits contains a generous

amount of health-promoting phytochemicals and only 25 to 80 calories.

An antioxidant-rich serving of green tea has no calories at all.

Besides, vegetables and fruits have more than flavonoids. They

provide vitamins, minerals like magnesium and potassium, and

phytochemicals that protect our health in other ways. Some, for

example, block the activation of carcinogens, while others interfere

with the life cycle of cancer cells and promote their destruction.

Recent research on the flavonoids in chocolate implies that we can

enjoy limited amounts of this sweet treat without guilt. But this

news shouldn't discourage us from eating a mostly plant-based

diet

loaded with vegetables and fruits.

Nutrition Notes is provided by the American Institute for Cancer

Research in

Washington, D.C.© 2005 MSNBC Interactive

URL: http://www.msnbc.msn.com/id/7339594/