Chocolate Debunked
Who doesn’t love a piece of chocolate? Milk, dark, white, semi-sweet, unsweetened or coated, chocolate is among one of those top foods that seems to be universally loved. Over the years, chocolate has gotten a great reputation for being a superfood as it is packed with healthy nutrients AND it tastes amazing. Unfortunately, some statements about chocolate don’t always hold up to be true.
Let’s crack down three popular myths about chocolate.
1. Chocolate is full of healthy fats
Chocolate is packed with monounsaturated fats, which are a type of healthy fat known to help reduce the risk of heart disease by lowering the amount of ‘bad’ cholesterol in our bodies. It is commonly found in foods like avocado and olive oil.
What’s misleading, however, is that chocolate is also rich in saturated fats, which is known to increase the risk of developing cardiovascular diseases if eaten too often. In fact, they have the reverse effect of increasing the ´bad’ cholesterol in our bodies.
Interestingly enough, the type of saturated fat found in cocoa butter, also known as “stearic acid” has not been shown to increase blood cholesterol in comparison to other types of saturated fats. Nevertheless, even though chocolate isn’t exactly full of unhealthy fats, it is still generally rich in fat and should be consumed in moderation.
2. Chocolate is an antidepressant
Have you ever eaten chocolate on a bad day ? Chocolate is known for containing phenethylamine, a natural stimulant with antidepressant properties. While you may feel good after eating a piece of chocolate, this compound is only found in trace amounts, which means it likely has very little to no antidepressant effects.
In truth, the stimulating effects of chocolate might then simply be related to its wonderful taste. After you eat something delicious, your body releases endorphins, which generate a sensation of well-being.
3. White chocolate isn’t chocolate
Regular chocolate is mainly composed of cocoa solids, cocoa butter, sugar and can also include milk ingredients. White chocolate, although highly processed, is derived from cocoa beans. White chocolate is also made up of cocoa butter, sugar and milk ingredients, but it does not include any cocoa solids, which explains its light colour. Whether it should be called chocolate or not is still up for debate. Call it what you want, but white chocolate wouldn’t exist without cocoa!
One chocolate a day keeps the bad mood away!
As a registered dietitian, I try not to label foods as either good or bad. On the one hand, chocolate has a lot of healthy nutrients, such as magnesium, B vitamins, antioxidants and healthy fats. On the other hand, chocolate is also rich in saturated fats, is often highly processed and can contain lots of added sugar. With moderation, chocolate should simply be enjoyed for its taste and moderately for its health benefits. Finally, here’s what you should keep in mind when choosing a chocolate.
Enjoy chocolate in small quantities — remember that all foods fit into a healthy lifestyle & diet!
Choose chocolate composed of 60% cocoa solids or more — the higher the percentage, the less added fat & sugar there is!
Avoid highly processed chocolates with fillings or coatings — enjoy the natural taste of chocolate.
Use unsweetened cocoa powder for chocolate beverages and sweeten them yourself afterwards — there is power in all things home cooked!
What is your favourite way to eat chocolate?
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