Maria Virginia Aloi Deheza

mariavirginia.aloideheza@lc.cuny.edu
DFN 445
Professor Andrea Boyar
Feature Article Final
May 6, 2015.

Title of Feature Page Article:

Goodness and deliciousness all in one: the magic of dark chocolate

Intended Publication: Nutrition Action Healthletter

Intended Audience: Educated consumer (non-professional)

Review Article Citation: MW Ariefdjohan; DA Savaiano. Chocolate and Cardiovascular Health:

Is It Too Good To Be True? Nutrition Reviews; (2005); 63, 12; ProQuest Public Health, pg. 427.
Accessed March, 2015.

Goodness and deliciousness all in one: the magic of dark chocolate

When we think of chocolate we usually associate it with indulging. We picture a not-toohealthy fattening treat. But what if instead it was considered a healthy choice for your diet?
What if you wouldn't have to feel guilty after eating that delicious chunk of chocolate?
Scientists have found that in fact there is goodness in chocolate. Various studies have shown
that the flavonoids in it have many beneficial effects on cardiovascular health including antiinflammatory function, oxidative stress reduction, platelet activation and aggregation inhibition,
increase in insulin sensitivity, and reduction of high blood pressure. However, it is important to
distinguish that not all chocolate is good. It all depends on the amount of cocoa present in it and
the extent of processing it underwent 1.
Antioxidants are substances that inhibit oxidation by free radicals in the body. The latter
are very reactive atoms with unbalanced electrons that damage and kill cells and are responsible
for tissue deterioration 2. Chocolate contains significant amounts of flavonoids which are an
antioxidants. Catechin and epicatechin are two kinds of flavonoids present in chocolate that are
unlike other plant antioxidants. Antioxidants usually have structures of two to five monomers.
These flavonoids have a long polymer structure of up to 10 subunits, which makes them more
stable to degradation and are particularly very efficient and beneficial for humans. A study
showed that when healthy subjects consumed a controlled dose of 27 to 80 grams of chocolate
their lipid oxidation in blood decreased while their antioxidant ability increased. Another study
offered a group of healthy individuals chocolate containing 168 mg of flavanols. The results
revealed the same effect on the antioxidant power and lipid oxidation. The antioxidant
properties of chocolate flavonoids are also demonstrated in studies that show its effect on the

oxidation lag time of LDL (the bad cholesterol) 1. Oxidation lag time is defined as the interval
in minutes between which oxidation starts and when it ends 4, a process determined by the
presence of antioxidants. A study was performed where one group of healthy subjects consumed
chocolate containing 651 mg of flavonoids every day during six weeks and the other group
consumed nothing. Results revealed a higher LDL oxidation lag time in the participants who
had the flavonoid-rich chocolate compared to the ones who did not receive the treatment.
Eicosanoids are molecules that play a role in the process of inflammation, among other
things, and are associated with cardiovascular disease 4. There are some eicosanoids that
promote atherosclerosis (plaque formation on blood vessel walls) such as arachidonic acid and
leukotriene, and there are others that inhibit it, like prostacyclin. The artherosclerotic
eicosanoids are activated by the enzyme 15-LOX-1. Chocolate flavonoids seem to stop the
action of this enzyme. Researchers discovered that when patients were given 37 gr of chocolate
there was a significant rise in prostacyclin (4.0 mg/g) and a reduction in leukotriene, which as a
result decreased the participants' inflammation and blood clotting. Chocolate also plays a role in
the reduction in platelet aggregation and activation, a key culprit in cardiovascular disease. A
2005 study discovered during his study that patients who consumed it showed decreased signs
of these two pro-clotting processes. However, it is important to note that not all chocolate
possess this property. Researchers described this distinction clearly. Three randomly selected
groups of healthy adult volunteers were given either 100 g 75-percent-cocoa dark chocolate,
25-percent-cocoa milk chocolate, or white chocolate which does not contain flavonoids and was
used as a control . The results showed that dark chocolate was the only one stopping platelet
aggregation 1.

Dark chocolate is also responsible for increasing insulin sensitivity, the capacity of the
body to be sensitive to insulin 1. A person with this characteristic would need less insulin in
order to decrease glucose levels in their blood. People with less sensitivity are said to be
insulin resistant5. Insulin resistance is closely related to high blood pressure 5. It was found
that dark chocolate flavonoids have an effect on this condition as well. Scientists conducted a
study in which two groups of participants were randomly administered 100 grams of dark or
white chocolate for a week's period. The outcome of the study suggested that the participants
who consumed the dark chocolate showed an important insulin sensitivity increase. It also
showed a decrease on blood pressure in the same group. Other studies equally support the
blood pressure lowering properties of dark chocolate. A research team randomly assigned two
groups of 14 soccer players with no health problems a 168 grams flavonoids piece of chocolate
or a 5 milligram flavonoids piece of chocolate for a period of two weeks. The group who
consumed the higher flavonoid content chocolate showed a significant reduction in both
diastolic and systolic blood pressure 1.
When it comes to fat content, chocolate is known for being high in it. However, that may
not be as bad as we thought before. Cocoa butter in chocolate is composed of three kinds of
fatty acids: oleic acid (a monounsaturated fat), stearic acid, and palmitic acid (two saturated
fats). Studies suggest that stearic acid, although saturated, may not have any influence on blood
cholesterol. In a randomized, crossover experimental design study two groups received either a
high-carbohydrate snack (with 3.5% stearic acid) or a milk chocolate bar snack (with 10.311.4% stearic acid). The results indicated no major increase in LDL cholesterol or total plasma
cholesterol in the participants eating the chocolate bar with high stearic acid.

However, not everyone agrees with this position. A study argues that this fat is not heart healthy.
But scientists have noted that the study lacks a strongly enough content of chocolate to
demonstrate that it is indeed unsafe in this particular case. Because of this fact, further
investigation should be done. Regardless of either position, moderation should be used when
indulging 1.
Although they still haven't found what the effective dose of flavonoids is, at the end of
the day we can safely agree that it is perfectly okay to have a modest bit of that delicious dark
gold. It will not only make you happy and satiate your appetite for a sweet treat but it will also
help your heart stay happy and healthy. Just a few reminders before you pop it into your mouth:
Read the label: look for high flavonoid content- as a rule of thumb, the darker the better.
Bitterness is a sign of higher flavonoid content. For some people, milk chocolate may be nicer
to the palate, but this one usually contains more sugar and fat but less flavonoids. Be aware of
the extra ingredients such as syrups and nuts as these are usually high in calories. Don't overeat
it because it still has fat that in excess may counteract your good intentions.. Enough lecturing.
Now eat up and let the magic begin!
References
1. MW Ariefdjohan; DA Savaiano Chocolate and Cardiovascular Health: Is It Too Good To Be
True? Nutrition Reviews; (2005); 63, 12; ProQuest Public Health, pg. 427.
2. http://www.merriam-webster.com/dictionary/antioxidant
3. G Aldini, K-J Yeum, E Niki, RM. Russell. Biomarkers for Antioxidant Defense and Oxidative
Damage. John Wiley & Sons, 2011.
4. RJ Soberman, P Christmas . The organization and consequences of eicosanoid signaling. J.
Clin. Invest (2003); 111 (8): 11071113.
5. http://www.diabetes.co.uk/insulin/insulin-sensitivity.html