Chocolate, long debated for its health benefits, has been shown to offer surprising advantages. Studies suggest that consuming chocolate in moderation can lower the risk of cardiovascular diseases, improve brain function, and even aid in weight management. Particularly, dark chocolate offers the most benefits, including lowering blood pressure and reducing stress.
Cardiovascular diseases (CVDs) remain one of the leading causes of death globally. According to the World Health Organization (WHO), approximately 17.9 million people died from CVDs in 2019, accounting for 32% of all global deaths. Among these, 85% of deaths were due to heart disease and stroke.
Chocolate, the beloved treat enjoyed by many, has long been a subject of debate regarding its health benefits. On one hand, moderate consumption of chocolate is thought to be beneficial due to its rich content of phenolic compounds and flavonoids—powerful antioxidants that help improve blood circulation, reduce blood pressure, and combat free radicals in the body. On the other hand, some critics argue that chocolate contributes to weight gain, particularly for those trying to manage their weight, due to the added sugars it contains.
With December being a festive month, many wonder whether chocolate is an appropriate gift choice. Should you indulge in chocolate upon receiving it, or perhaps resist the temptation? Let’s delve into the research to find out!
Weekly Chocolate Consumption Benefits Women's Health
A large-scale study conducted last June revealed intriguing findings about the relationship between chocolate and health. The study, titled Chocolate Consumption in Relation to All-Cause and Cause-Specific Mortality in Women: The Women's Health Initiative, was published in the Journal of Nutrition and Dietetics. The research indicated that consuming 1 to 3 servings of chocolate per week (roughly 28 grams per serving) can significantly reduce the risks of all-cause mortality, cardiovascular mortality, and dementia-related mortality.
The prospective cohort study followed 84,709 postmenopausal women who were recruited between 1993 and 1998, with their health monitored until March 2018. All participants were free of cardiovascular disease (CVD) and cancer at the study’s outset. The study utilized multivariable Cox proportional hazards models to estimate the relationship between chocolate consumption and cause-specific mortality.
Table 1: Stratified analysis of the relationship between chocolate consumption and mortality
The findings showed that women who consumed 1 to 3 servings of chocolate per week had a 7% lower risk of all-cause mortality, a 12% lower risk of death from cardiovascular disease, and an 11% lower risk of death from dementia compared to those who did not consume chocolate. This research not only strengthens the association between chocolate consumption and various health benefits but also highlights the important role of dietary factors in preventing cardiovascular diseases, especially for women.
Chocolate Doesn't Lead to Weight Gain—It Can Even Burn Fat and Improve Sleep!
Many people hold the misconception that eating chocolate leads to weight gain. But does it really?
A randomized controlled trial conducted by Dr. Marta Garaulet's team at Brigham and Women’s Hospital in Boston demonstrated that consuming chocolate in the morning or evening does not cause weight gain. In fact, eating 100 grams of chocolate within an hour of waking up in the morning can help burn fat and lower fasting blood glucose levels. Eating chocolate one hour before bed, on the other hand, can improve sleep quality without contributing to weight gain. Surprisingly, the study used milk chocolate, not even dark chocolate!
The study involved 19 postmenopausal women aged 52±4 years, who were randomly assigned to consume 100 grams of milk chocolate either one hour after waking or one hour before bed for two weeks. Alternatively, some participants did not consume chocolate for the duration of the study. The energy intake from the chocolate represented approximately 33% of their daily calorie intake.
Despite the additional 100 grams of milk chocolate (approximately 542 kcal), participants did not experience significant weight gain. In fact, those who ate chocolate in the morning saw a significant reduction in waist circumference.
Figure 1: Changes in weight of participants
The key reasons for this are twofold:
- Reduced energy intake: In the morning chocolate group, participants reduced their spontaneous energy intake by 16%, approximately 296 kcal/day. This group also showed lower cortisol levels and reduced fat and carbohydrate intake. In contrast, those eating chocolate at night reduced their spontaneous intake by 10%, about 165 kcal/day, and reported less hunger and fewer cravings for sweets.
- Increased physical activity and thermogenesis: Compared to the control group, the evening chocolate group increased their physical activity by 6.9% and had enhanced thermogenesis. Additionally, these participants reported more regular sleep patterns and less sleep variability.
Figure 2: Significant differences in energy intake and related variables between no chocolate intake (N), evening/night chocolate intake (EC) and morning chocolate intake (MC) (19 per condition mean of participants) (P < 0.05 for all data)
Interestingly, morning chocolate consumption increased lipid oxidation by 25.6%, while evening consumption increased carbohydrate oxidation by 35.3%. Furthermore, those in the morning chocolate group saw a 4.4% reduction in fasting blood glucose.
So, if you indulge in a carbohydrate-heavy dinner, having a piece of chocolate before bed can help burn those carbs. And if you plan to do some cardio in the morning, a piece of chocolate beforehand may help accelerate fat burning!
Dark Chocolate: The Healthiest Choice
Among the chocolate family, dark chocolate stands out for its health benefits. For those concerned about additives and sugar, dark chocolate is a safe and healthy option.
- Dark Chocolate Lowers Primary Hypertension Risk: A study published in Scientific Reports in January revealed that consuming dark chocolate can significantly lower the risk of primary hypertension. The research, which utilized Mendelian randomization, found a 27% reduced risk of primary hypertension in individuals who consumed dark chocolate. Additionally, there was a suggested link between dark chocolate consumption and a reduced risk of venous thromboembolism (VTE), though further research is needed to confirm this connection.
Table 2: Relationship between dark chocolate intake and risk of cardiovascular disease
- Dark Chocolate Reduces Stress and Improves Brain Health: Another study in Nutritional Neuroscience explored how dark chocolate affects the brain. The results showed that dark chocolate can help reverse the negative effects of chronic stress on hippocampal synaptic efficacy, plasticity, learning, and memory. This means that, when facing intense study or work demands, a piece of dark chocolate not only elevates your mood but can also enhance cognitive function, helping you tackle challenges more effectively!
Conclusion
In conclusion, chocolate is not just a treat for the taste buds; it offers surprising health benefits. Consumed in moderation, chocolate can help combat stress, boost cognitive function, reduce the risk of cardiovascular disease, and even assist with fat burning and sleep improvement. Whether it’s a gift for a loved one or a treat for yourself, chocolate proves that sometimes indulgence can be both delicious and good for your health.