Chocolate

In the culture of the Aztec Indians, cocoa was the ‘food of the gods’. Chocolate still has the high status of a pleasure-and-reward food, and is a regular and popular component of the UK diet.

In a seven-day survey of the diets of over 2000 British adults, 54 per cent of men ate an average intake of 134 grams of chocolate. In the same period, 57 per cent of women ate chocolate, but average intakes were a bit less, at 106 grams. Young adults consumed the most; men over the age of 50 were least likely to eat chocolate. Milk chocolate is by far the most popular type, with less than five per cent of sales for dark chocolate.

Chocolate is high in fat and is an energy dense food. A large 100g bar contains just over 500 kilocalories, and about 30g of fat; this is more than one quarter of the energy and nearly half the fat intake set as a guideline intake for an adult woman. The high energy content of chocolate means that it should be considered an occasional treat for people who are sedentary or at risk of overweight; conversely it is a useful snack food for active people not able to access meals.

The fat in chocolate is mainly from the saturated fat, stearic acid. Several studies suggest that it has no effect on blood cholesterol levels, so does not contribute to the risk of hypercholesterolemia. Milk chocolate contains many of the micronutrients also found in milk: calcium, vitamin B2 and vitamin B12. Dark chocolate contains useful amounts of the minerals magnesium, copper and iron.

Recent research has examined the flavonoids particularly found in dark chocolate, and beneficial effects on cardiovascular risk.  Dark/bitter chocolate contains antioxidants that can match levels reported in fruits and vegetables and in tea. Studies in humans have shown that eating dark chocolate can increase antioxidant levels in blood, but these effects are not seen with milk chocolate, or when dark chocolate is consumed with milk. There are few large studies examining chocolate eating and heart disease risk, but a small study of 470 elderly men living in Holland reported lower blood pressure, and lower cardiovascular and all-cause mortality in the men with the higher consumption of cocoa-containing foods.

Chocolate is often blamed for spots in teenagers, but there is no scientific data to support this effect. Some people report chocolate as a food that can trigger migraine headaches; studies have not been able to confirm a link, so a case-by-case judgement needs to be made.

Chocolate is a food that provides much pleasure. It is a food that can be enjoyed in small quantities as a treat food, but it should not be consumed in place of other nutrient-dense foods.

March 2006