There is growing evidence that chocolate and cocoa contain beneficial compounds similar to those found in many fruits, vegetables, tea, and wine called polyphenols. Many of these compounds have antioxidant properties. The types of antioxidant polyphenols found in cocoa are flavonoids, or even more specifically, flavanols. This class of compounds include catechins, epicatechins, and procyandins.
In general, the antioxidant polyphenols are found in the cocoa or nonfat portions of chocolate. The more chocolate liquor, the higher the cocoa content, and the higher the amount of antioxidant polyphenols.
This good news doesn't mean that you can consume an unlimited amount of chocolate. But it's nice knowing that when you do eat chocolate as part of a healthy, balanced diet, you're also getting antioxidant polyphenols that may be beneficial to your health.
Antioxidants
The best-known antioxidants in our diet are vitamins C, E and beta-carotene, but hundreds of other antioxidants occur naturally in foods and beverages. Antioxidants in the blood stream essentially neutralize substances called "free radicals", small reactive molecules that can cause damage to the cells in the body. This helps to maintain healthy cells and tissues in the body, and contribute to healthy cardiovascular function.
Consumers are encouraged to increase their consumption of antioxidant-rich foods such as fruits and vegetables. Tea, wine, and cocoa are other sources of antioxidants. More research is needed to determine the quantity of antioxidants in various foods, how much of the antioxidants in foods are actually absorbed into the blood, and the recommended amounts of antioxidants in the diet.
Emerging Chocolate Research
Much research still needs to be done on chocolate, but the work so far is promising. Just a few of the chocolate studies include the following:
In 1996, commercial samples of cocoa powder and chocolate were reported to contain a relatively high amount of phenolic compounds, which possess antioxidant properties. A 1.5 ounce milk chocolate bar contained about the same amount of total phenolic compounds as a 5-ounce serving of red wine.
Research conducted at the University of Scranton demonstrated that the quality and quantity of the antioxidants in chocolate was very high relative to other common foods and beverages such as black tea, red wine, apples, oranges, and various vegetables. Cocoa powder ranked the highest of the chocolate products, followed by dark chocolate and milk chocolate.
In a study at Penn State University, blood antioxidant levels increased when subjects followed diets containing a small amount of cocoa powder and dark chocolate. In addition, LDL (bad) cholesterol remained the same, and HDL (good) cholesterol) increased.
Currently, the American Cocoa Research Institute, the research branch of the Chocolate Manufacturers Association, is sponsoring a study to evaluate further the amount and types of antioxidants in chocolate products. The results of these studies also will provide additional information about the potential benefits of chocolate products in our diets.
- A substance that helps prevent or reduce oxidative damage to the body, cells and tissues. Antioxidants are compounds that are naturally manufactured by the body and/or are ingested, primarily as components of fruits and vegetables, which have the ability to stabilize free radicals by donating an electron, and at the same time, do not become free radicals themselves. Simply put, antioxidants protect our bodies from harmful molecules we are exposed to every day of our lives.
Catechins
- Simple flavanols present in cocoa and other foods such as tea.
Epicatechin
- A specific type of catechin.
Flavanols
- A specific class of flavonoids.
Flavonoids
- A special group of polyphenols present in many plant foods such as berries, apples, garlic, onions, tea, and chocolate.
Free Radicals
- Unstable, highly reactive forms of oxygen that can attack the body's cells. They are natural by-products of metabolism and are also formed in the body as a result of smoking, air pollution and exposure to sunlight. Antioxidants help protect the body against the damage from free radicals.
Polyphenols
- A term used to describe a broad class of phytochemical compounds that includes flavonoids. Many polyphenols have antioxidant properties.
Procyanidins
- Complex flavanols made of various numbers of monomers joined together.
REFERENCES
Waterhouse AL., Shirley JR, Donovan JL. Antioxidants in chocolate. The Lancet 1996; 348, 834.
Vinson JA, Proch J, Zubik L. Phenol antioxidant quantity and quality in foods: cocoa, dark chocolate, and milk chocolate. J Ag Food Chem 1999; 47: 4821-4824.
Wan, Y, Vinson JA, Etherton TD, Proch J, Lazarus SA, Kris-Etherton PM. Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. Am J Clin Nutr 2001; 74: 596-602.
