The bittersweet truth: Is dark chocolate the secret to aging gracefully?

With February coming to a close, the thought of Valentines Day and chocolate come to mind. We hear a lot about the healthy benefits of chocolate, but is it all chocolate and just what are those benefits?

People have been consuming chocolate since the Mayans first drank it around 1500 B.C., and it is still a favorite today. Almost everyone loves chocolate, and according to Medicine.net, chocolate has the reputation for boosting libido and acting as an aphrodisiac in the sense that it puts one in a better mood. It contains a compound called phenylalanine that increases certain brain chemicals that make people happier.

Whether it’s in a drink, drizzled over ice cream, or in a candy bar, nearly everyone loves chocolate. But are all chocolates healthy? According to Clevelandclinic.org, white chocolate doesn’t contain cocoa solids, which means it’s much more of a confection than anything else.

Dietitian Devon Peart, RD, MHSc, BASc, claims that dark chocolate, however, has numerous benefits and has an abundance of beneficial antioxidants called flavonoids. Dark chocolate has lower added sugar and fat than milk or white chocolate.

Although milk chocolate and dark chocolate have similar ingredients, including cocoa butter, sugar, and cocoa solids. The two kinds of chocolate differ, however, in their percentage of cocoa solids. Peart said that dark chocolate has between 50 and 90 percent cocoa solids, and milk chocolate had less, between 10 and 50 percent. The percentage of cocoa solids can affect the magnitude of dark chocolate’s benefits, so the higher the percentage of cocoa solids, the more flavonoids and the lower the sugar.

Flavanols are a type of flavonoid that’s found in plants such as the cacao tree. Cocoa solids originate from fermented and roasted cocoa beans. Dark chocolate contains two to three times more flavanol-rich cocoa solids compared to milk chocolate. That makes it a huge benefit for heart health. It’s the flavanols that are related to the production of nitric oxide, which relaxes the blood vessels and improves blood flow, which in turn reduces the risk of blood clots and lowers blood pressure. Better blood flow means less risk of heart disease, and that means better cognition because of more blood flow to the brain.

Dark chocolate is also packed full of minerals, including iron, magnesium, zinc, copper, and phosphorus. The right minerals that support immunity, healthy bones and teeth, and contribute to better quality of sleep.

Most dark chocolate is generally considered non-dairy, which makes it a good option if someone is sensitive to milk products; however, many times the manufacturing process can introduce dairy products into chocolate, so it’s best to check the ingredient list before buying it.

Compared to other treats, dark chocolate is high in fiber. The antioxidants in dark chocolate improves blood flow to the skin and protects it from sun damage. Studies have shown that eating chocolate high in flavanols (dark chocolate) can protect the skin from the effects of ultraviolet rays from the sun.

As previously mentioned, eating dark chocolate enhances the mood and promotes feelings of pleasure and enjoyment. That is due to the polyphenols that lower cortisol, the stress hormone, so if you’re stressed, grab a piece of dark chocolate.

While there are a lot of benefits from eating dark chocolate, there are a few downsides. The higher the percentage of cocoa, the more bitter the taste and it contains more caffeine, which can cause heartburn. The caffeine in dark chocolate, however, is still far less than in a cup of coffee.

Caffeine isn’t the only thing in dark chocolate, it also contains a moderate amount of saturated fat, that is the bad fat associated with high cholesterol. However, Peart says, “the heart-protective benefits of flavanols are thought to outweigh the downside of the saturated fat in dark chocolate.” Like all things, too much is not good, so what amount is recommended?

Dark chocolate is best savored slowly, and a little goes a long way. Peart suggests a serving size is between one and two ounces, which may be three thin squares of chocolate broken from a bigger bar.

Before rushing out to buy that dark chocolate bar, be sure to read the label because some dark chocolate contain heavy metals like lead and cadmium. A “Consumer Reports” study of several brands tested had levels of lead and cadmium higher than the safe maximum daily dose. Don’t think that organic bar is safe, again, look at the label because some of those contained small amounts of the metals, these same metals are also found in sweet potatoes and spinach. These can cause health problems, from stomach irritation to developmental delays, in children and adults. So read the labels and choose wisely. Too much of any good thing is not always good for you.

Just because dark chocolate is better for the body, that doesn't mean you can eat all you want. It is still a high calorie food and should definitely be enjoyed with moderation, but because it is strong, a little goes a long way. If one is not used to dark chocolate, it is best to start out by trying bars that are 50 percent dark chocolate and work your way up to the higher percentages.

There is also chocolate alternative like carob, a dark brown pod that grows on the carob tree, from the Mediterranean. It’s low in fat, high in fiber and has no caffeine. If cacao is what you prefer, look at the label and try the one with stevia rather than sugar. Lilly’s is a good alternative for those dark chocolate chips.

Sugar causes inflammation and every senior should want to avoid it. The moment you eat that cookie full of sugar, notice your hands and joint and see if they don’t suddenly become inflamed.

“Aging gracefully” doesn’t mean no chocolate at all, just choose the right one. https://www.webmd.com/diet/health-benefits-dark-chocolate https://health.clevelandclinic.org/dark-chocolate-health-benefits