I LOVE chocolate in all its glory – milk, white, dark, with nuts, in liquid form, smothered on a piece of fruit, yum! But knowing that it can be good for my health is a definite plus. I would try to put it in everything, just like I do with chia seeds. However, it is not the quantity of chocolate you eat to access those health benefits, but the specific compounds in chocolate itself.

Truth is, chocolate is too good for us to be feared by us. It’s time to de-demonize this delectable treat, which has a long history of health benefits.

Chocolate has an extensive history dating back thousands of years ago to the time of the Mayans and Aztec civilizations. Then it was introduced to Europe in the Middle Ages to be the chocolate we know today as a sweet, silky and delightful confection. In recent time, extensive research has been highlighted in various media outlets proclaiming links to reduced risks of heart attack, diabetes and stroke, as well as improving brain function. These health benefits are derived from cocoa beans of the cacao tree, where the principal compound of the cocoa bean is polyphenols.

Polyphenols act as an antioxidant in which they help the body’s cells against free radicals that are formed by everyday processes of the body such as, breathing and environmental contaminants (i.e. pollution or cigarette smoke). Furthermore, antioxidants from cocoa have anti-inflammatory, cardioprotective (protects the heart), antiheptoxic (protects the liver), antibacterial, antiviral, antiallergenic, and anticarcinogenic effects.

Within the polyphenol group, one nutrient abundant in cocoa and chocolate are flavonoids. Flavonoids are typically found in a variety of fruits and vegetables with the main type of flavonoids being flavanols. Flavanols are responsible for providing the strong and bitter taste of cocoa, which can be a familiar taste of dark chocolate where flavanols are most prevalent. It is these flavanols that have the positive effects on the heart by lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

In addition, it has been suggested that chocolate can help reduce belly fat. Though it can pack on the calories and the pounds if consumed in abundance, choosing dark chocolate may be a better option. Dark chocolate consumed moderately, one ounce three times a week, can possess the benefits of curbing appetite; therefore, reducing belly fat.

Most people like me need a chocolate fix once in a while, but we have to do so in moderation. Much of the commercial chocolate sold contains added fat, sugar, calories, and preservatives. But don’t feel guilty sneaking a little piece of dark chocolate, it can keep your heart healthy.

All year long, you have been eating for your health. You have included more fruits and vegetables and cooked your own meals. But did the food you ate belong on the naughty or nice list? If you have been eating well all year, chances are your meal and snack options belong on the nice list. However, there are various misconceptions about certain food, like fat. Fat is notorious, and many people stay away as much as possible. Healthy fat like monounsaturated, polyunsaturated fats or omega-3 fats that come from olive oil, fish or nuts are actually good for you. Healthy fats can protect your heart and support overall health. There are more foods and/or ingredients that have gotten a bad reputation, but in actuality they are quite healthy (in moderation of course, always look at serving size).

Here’s a list of some “bad” foods you should be eating.

 – Peanut butter. It is considered fattening. Peanut butter may be high in fat, but a little goes a long way, and a tablespoon will do. Peanut butter is a good source of protein, folate, and vitamin B.

– Red meat. Beef is full of saturated fat and is high in cholesterol, but lean cuts of beef are low-fat sources of protein and iron. Look for cuts that are deep red and have less marbling, which are the white spots of fat. Try flank or strip steak, sirloin or filet mignon.

– Chocolate (my kryptonite). Chocolate is high in sugar and fat, but in fact dark chocolate is best, and even has heart healthy benefits. Dark chocolate contains flavanols, which are antioxidants with a blood-thinning effect. Dark chocolate has also been shown to help with stress.

– Potatoes. They rank high on the glycemic index, which can increase blood sugars significantly. This is problematic for people with diabetes. However, potatoes are a good source of fiber, potassium, and vitamin C. Bake a potato and drizzle with olive oil. The fat from the olive oil will slow down the absorption of the potato’s carbohydrate, preventing the spike in blood sugars.

– Nuts. Nuts like peanut butter are full of fat. However, nuts contain unsaturated fat, the healthy kind. Depending on which nut it is they have added benefits, such as pistachios contain lutein and zeaxanthin, which are good for the eyes. Almonds provide vitamin E and walnuts have heart healthy omega-3 fats. Be careful with your portion size because they do provide a lot of calories, one ounce of nuts contain about 160 – 200 calories.

– Bread. I’ve heard bread is bad. That is the case when the bread is refined and highly processed, which is the typical white bread. Whole grain or 100% whole wheat bread is actually good and it is recommended by the Dietary Guidelines for Americans to make half the grains you consume whole grains.

Enjoy your holiday festivities with family, friends, and some food that is actually not that bad after all. Happy Holidays!

Heart disease is the #1 cause of death of people in your city, state, country, and world. But guess what? Great news for all of the chocoholics! Dark chocolate and cocoa are super foods that contain a very high amount of antioxidants – meaning they have been proven to lower your blood pressure and cholesterol therefore lowering your risk of heart disease! The darker the chocolate the more super the food!

Another bonus is that cocoa has a low glycemic index (GI). Although it is a sweet treat, it doesn’t impact our blood sugar in the way that sugar does, which is important when it comes to diabetes prevention.

So far, chocolate does not seem to be so bad, right? Well, what about all the fat? Chocolate in general does have a lot of fat. Although dark chocolate is different; it contains a special saturated fat from the cocoa bean that is unusual. Research has found that this fat actually acts more like an unsaturated fat in the body, therefore not resulting in increased cholesterol like other saturated fats do. Another chocolate bonus!

But there is one downfall of chocolate – the calories. On average a chocolate bar has ~220 calories, therefore it is essential to enjoy your love of chocolate in small quantities!

You gotta try this!! When it comes to cooking with cocoa, most recipes include adding fat (butter) to make it chocolaty. Keep in mind a heart healthy solution you can try is lowering the fat in the recipe by choosing an alternative, such as I can’t believe it’s not butter sticks. It looks like butter, cooks and bakes like butter, but has half the saturated fat!

Making healthy substitutions is the easiest way to keep your heart and your taste buds happy.

Try this recipe for DARK CHOCOLATE BROWNIES from best-selling author Ellie Krieger, Registered Dietitian on the Food Network.

Click on the photo to see a video of Ellie making these scrumptious brownies!
To see the actual recipe click here!

The ingredients we use in recipes are important. Not just for taste, but also how they affect the body.

Here are a couple of things to consider about ingredients used in this chocolaty recipe.

Dark chocolate– Try dark chocolate that is 60-70% cocoa solids. It is the “perfect combination between health and taste.”

Limit to 2 tbsp of butter – Butter is needed to mix with the sugar in dessert recipes to give them the right textures – try I can’t believe it’s not butter sticks.

Whole-wheat pastry flour – This flour has more fiber and vitamins than white flour, and can be a sneaky healthy substitution for your family. It is “soft and tender, just like all regular purpose flour, but it has all the goodness of whole wheat.”

Cocoa powder- It is full of heart healthy antioxidants with out the fat

Light brown sugar – provides flavor to your dessert – try splenda brown sugar substitute to cut the calories and sugar!

Eggs– are essential to hold foods together when baking, but they do contain a lot of saturated fat and cholesterol – give egg substitutes a try, you will never know the difference – but your heart will thank you – ½ the calories, no fat or cholesterol!

Yogurt– provides moisture to baked foods, your best bet is low-fat or nonfat

Canola oil – is the heart healthy fat of choice.

Vanilla – is a calorie free flavor for you desserts.

Walnuts – are a great addition to any food to provide your heart healthy essential fats.

Cooking spray – is a great way to cut the calories without cutting the flavor.

To learn more about healthy substitutions or cooking, or to speak with our nutrition staff, please email us at healthyhome@jmossfoundation.org

By Emily Barr, MS, RD, CNSC