The medicinal properties of chocolate, and cocoa in particular, have long been praised, from its positive effects on blood clotting and the immune system, to the psychological benefits of improved concentration and increased endorphins. Writings dating back to the 1600s describe the use of cocoa, which translates from the Greek as “food of the gods,” to stimulate healthy spleen and digestive functions.
Fast-forward to the present, when the average American will consume the equivalent of 10,000 chocolate bars in their lifetime. Americans, in fact, consume about half of the world’s supply of chocolate. What could this mean for your health?
In an analysis published in JAMA (Journal of the American Medical Association) Network Open, researchers found “probable or convincing evidence” that eating chocolate was associated with a reduced risk of cardiovascular disease. They estimated that consuming just 10 grams, the equivalent of about a third of an ounce of chocolate, each day is associated with a 6% reduced risk of cardiovascular disease.
We asked Maya Vadiveloo, an associate professor of nutrition and food sciences at the University of Rhode Island, to share her expert opinion:
Q: Will eating chocolate improve our health?
A: I don’t think chocolate, like many other foods people might consider the new ‘superfood’, makes you inherently healthier, although a little dark chocolate or unsweetened cocoa added to your smoothie is probably fine.
Q: What is your general opinion about the results of this review?
A: The JAMA meta-analysis shows that there appear to be beneficial aspects of some of the substances found in cocoa, including flavanols. But, given the amounts associated with how most people consume chocolate, and the increased fat and sugar in dairy, people should be cautious.
Q: Should we consume chocolate on a regular basis?
A: Most forms of chocolate that we eat are calorie dense. Increasing your intake will add significant calories, and any resulting weight gain could increase your risk of cardiovascular disease more than if you didn’t incorporate chocolate. Be mindful of portion sizes, and keep in mind that no one food is going to be a magic bullet to improve your health.
I recommend eating a balanced diet, rich in fruits, vegetables, whole grains and legumes. You can enjoy chocolate and other snacks from time to time, but it’s important to frame them as a gift.
Maya Vadiveloo, Ph.D., RD, FAHA, is a registered dietitian and nutritional epidemiologist whose research focuses on the use of behavioral theory to favorably influence food choices, diet quality, weight control and, finally, cardiovascular health. She is a member of the American Heart Association Council on Lifestyle and Epidemiology National Committee on Nutrition and frequently serves as an expert on national nutrition-related news.
