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Ask Tufts Experts October 2018 Issue

Q. You have suggested people eat chocolate to get the antioxidants and other “good stuff” that it contains. Do we get the same benefits if we eat chocolate in another form, such as chocolate milk, cake, or pudding? 

A. Alice H. Lichtenstein, DSc, senior scientist at Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging and executive editor of Tufts Health & Nutrition Letter, answers: “Cocoa contains phytochemicals called flavanols that may have health benefits, but just because a little might be good, that does not mean a lot is better! Flavanols are part of the reason cocoa is so bitter. To make chocolate candy, many of the flavanols are stripped away, and the cocoa is mixed with sugar. Turning that chocolate into brownies or pudding or other chocolate products further dilutes out the flavanols. Hence, there is unlikely to be much actual cocoa or cocoa flavanols in a serving of these foods. In a recently reported large study, chocolate-candy intake was associated with greater likelihood of weight gain in postmenopausal women. Whether the weight gain was directly due to the chocolate cannot be determined at this time.”

“If you enjoy chocolate, identify the type you enjoy the most and don’t overdo it. If it’s healthful flavanols you’re after, there’s no need to eat chocolate or cocoa at all. They are also found in tea, wine, and fruits like apples, grapes, and pears. And remember, an ounce of dark chocolate a day (or a dose of any other purported ‘superfood’) cannot take the place of a balanced, healthful dietary pattern.”

Comments (2)

I eat a little less than a 1inch square by 1/16 inch thick piece of 90% cocoa 5 or 6 times a week. Never more many times less. I also eat a lot of fruit. Are the flavornols the same in whatever food they are found? I prefer tea in most cases to coffee.
Can you comment on % of cocoa in chocolate. Where can you buy undutched chocolate; by name if you have that. Thank you. I get your news letter and have learned from it through the yea s. Peter

P.S. Tufts has my postal address.

Posted by: Rice | October 16, 2018 4:55 PM    Report this comment

For me, concentrated chocolate (like in brownies) can cause severe gastric distress, so be aware of this potential.

Posted by: PeterLech | October 16, 2018 5:22 PM    Report this comment

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