How much chocolate is it ok to eat?

More research is emerging on the benefits of cocoa on brain health. In a time when most of us could use a mental boost, is this a licence to eat as much chocolate as we can?

How is chocolate made?

It all starts with cacao pods that grow on big cacao trees. These pods can grow bigger than the size of your foot and inside them are a number of seeds, known as cacao beans. The beans once dried and/or roasted are then crushed into nibs. Cocoa powder is made by further processing to form a fine powder. This stuff, the natural goodness straight from the tree is what’s most brimming with goodness. It’s no surprise then that the cocoa plant was named Theobroma cacao, meaning “food of the gods”. Chocolate, is a different beast altogether, as the cocoa is mixed with sugar and cocoa butter, as well as milk powder or other additives. In simple terms – cocoa is a minimally processed natural ingredient whilst chocolate is an ultra-processed food, and can easily lead to weight gain if eaten in large amounts.

Health benefits

Cocoa contains powerful antioxidants known as flavanols, particularly epicatechin and catechin, which have been found to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots and fight cell damage. Studies have also linked chocolate with fewer symptoms of depression, improved mental health and cognitive performance. Chocolate also contains caffeine and theobromine which can stimulate the brain. Serotonin production is also triggered eating chocolate, so it’s no wonder it makes us feel happier.

Can I have my chocolate and eat it too?

It’s all looking pretty fine and dandy for Mr Theobroma Cacao, don’t you think? But that’s the whole point. It is the natural plant’s beans, which are ground to a powder known as cocoa, that gives us all the health benefits we need. Here’s my advice:

Enjoy cocoa powder to your heart’s content (pun intended). Use it to whip up healthy bliss balls, chuck a tablespoon of cocoa in a mug with milk and make a warming hot chocolate, or add a tablespoon to your morning porridge.
If you can source some cacao beans or nibs, do so (most major retailers now stock cacao nibs). These guys are the chocolate fix you have been dying for without the added nasties. Yes, they are extremely bitter, but you’ll get used to them and before you know it you’ll be acting all George Clooney and choosing only the finest beans you can get your hands on. One of my most favourite snacks is fresh blueberries, Greek yoghurt and cacao nibs scattered over the top.
If you must, a little bit of dark chocolate is ok. Go for 70% dark chocolate or higher and have a maximum of 3 squares (30g). This will add 700kJ and 9g sugar to your diet if you can stop at just 3, so weigh up how often you wish to indulge in this treat.

This article was first published in Fitness First Magazine and has been reproduced with permission.