Chocolate terminology
Have you ever wondered what the difference is between cacao, cocoa and the different types of chocolate? Here's an explanation:
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Cacao refers to the plant, a small evergreen tree, Theobroma cacao, and its dried seeds, also known as cacao beans or cocoa beans, prior to processing.
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Cocoa refers to the roasted cacao, ground into a powder from which most of the fat has been removed.
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Cocoa butter is the fat component of the cacao seed.
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Chocolate is the solid food or candy made from a preparation of roasted cacao seeds. If the cacao seeds are not roasted, then you have "raw chocolate."
Types of dark chocolate:
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Unsweetened chocolate is the purest form of dark chocolate containing 85-100% cocoa beans. It is too bitter for most people to eat. It is also known as baker's chocolate, and is used to add chocolate flavour to baked goods.
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Bittersweet chocolate has 65-85% cocoa beans and less sugar than other edible types. This may be the best to snack on, since it is not too bitter and has a high percentage of cocoa.
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Semisweet chocolate is sweeter, with about 35-60% cocoa and somewhat more sugar.
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Dutch-processed dark chocolate has gone through a chemical process, dutching, which causes it to change colour and reduces the bitter flavour. However, this process causes it to lose most of its antioxidants, making it a less healthy option.
Milk chocolate has 10-50% cocoa solids, cocoa butter, sugar and milk in some form. Milk chocolate has a milder flavour due to the reduced amount of cocoa, the addition of milk, plus a greater amount of sugar. The negative effects of the larger amount of sugar means milk chocolate cannot be recommended as a healthy choice. Milk chocolate bars are also more likely to contain more additives, such as corn syrup and vegetable oil.
White chocolate contains no cocoa powder. It may contain cocoa butter but it mostly consists of milk and sugar - not a healthy choice.
Why is dark chocolate the best type of chocolate?
Good quality dark chocolate generally contains 50-90% cocoa solids, cocoa butter, sugar and very little else. A lower quality chocolate bar may contain vegetable oils rather than genuine cocoa butter, so be sure to check the ingredients label. For health benefits, choose chocolate with a cocoa percentage of 70 or higher. It also contains much less sugar than milk chocolate or white chocolate.
Dark chocolate is very nutrient dense. It is rich in beneficial vitamins and minerals: manganese, copper, magnesium, iron, zinc, phosphorus, potassium, selenium, riboflavin (vitamin B2), niacin (vitamin B3), calcium. It is also rich in antioxidants (flavanols and polyphenols) which are believed to be responsible for many of its health effects.
Health benefits of dark chocolate
The antioxidants in dark chocolate have a very positive effect on heart/cardiovascular health. Antioxidants neutralize free radicals and prevent oxidative stress. Oxidative stress refers to the damage that excessive amounts of free radicals can cause to cells and tissues in the body. Oxidative stress contributes to the natural aging process and, over time, may contribute to the development of various diseases, such as heart disease, diabetes, Parkinson's disease, Alzheimer's disease and cancer.
Dark chocolate may lower blood pressure. Flavanols have been shown to support the production of nitric oxide (NO) in the endothelium (inner lining of blood vessels) that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure. A Harvard University study reviewed 24 prior research studies, and analyzed dark chocolate consumption and blood pressure in over 1,100 participants. The study found that, when the dark chocolate consumed contained at least 50-70% cacao, blood pressure dropped in all participants consuming it, and particularly in those with hypertension. Other studies have confirmed these findings.
Dark chocolate lowers levels of oxidized LDL (low density lipoprotein) cholesterol. LDL particles become oxidized when they stay in circulation for too long and become damaged by free radicals. Oxidized LDL is highly reactive and damages surrounding tissues, such as the lining of our veins and arteries. This makes it a significant risk factor for cardiovascular disease. In study participants consuming antioxidant-rich dark chocolate, blood levels of LDL oxidation fell markedly. This appears to be due to antioxidants exerting a protective effect which increased the LDL particles' resistance to oxidation.
Dark chocolate raises HDL (the "good" cholesterol). This has been shown in repeated clinical and randomized controlled studies.
Other benefits of dark chocolate:
In addition to its cardiovascular health benefits, dark chocolate may help to protect skin against UV damage. Sunlight boosts vitamin D and nitric oxide levels; however, too much UV exposure can age our skin and increase our risk of skin cancer. The flavonoids in dark chocolate appear to improve our skin's natural resistance to both UVA and UVB rays from the sun.
Mood-boosting properties: It's no accident that eating dark chocolate makes us feel good. Dark chocolate contains theobromine which affects our central nervous system, making us feel relaxed and contented, and also gives us increased levels of alertness, focus and energy. In addition, dark chocolate interacts with neurotransmitters, increases serotonin levels, and releases "feel good" endorphins.
Finally, dark chocolate tastes great! Of course, dark chocolate should be consumed in moderation but the good news is, provided you're eating good quality dark chocolate, there's no reason to feel guilty - enjoy!
