Exploring the many health benefits of chocolate | News, Sports, Jobs

The diversity of the human experience is unquestionable, exemplified by the incredible variations in the human diet, country to country, culture to culture. But a common thread that runs through all people, to varying degrees, is an appreciation for sweet things. To demonstrate this fact, look at how many foods at your neighborhood grocery store have sugar added in some form or other. Every lane to the register is lined by candy and sweets. Although most Americans know excess sugar is harmful, the candy industry is huge, with sales in the billions (33 in 2014), and a projected increase of 6 billion over the next 5 years.

The goal here is not to detail the many dangers of sugar consumption, but merely to highlight that there are many, and few benefits. Actually, I am writing to discuss a wonderful alternative. Much press has been directed of late to chocolate, and its effects on health. Does this mean your next visit to the doctor could include a prescription for chocolate? That is unlikely. Probably there is some drug, currently being manufactured, that will achieve some of the same goals………with complications…..but it is worth considering.

One only has to look at the incidence of type 2 diabetes, in which the disease develops in an adult. Diet is typically a critical factor, meaning those with the disease likely had a diet heavy in sugary or processed foods. And these come in many forms, from corn syrup solids to high fructose syrup, to the numerous manifestations of carbohydrates (sugar molecules linked together).

Excess consumption of sugar, on a recurrent basis, leads to a repeated, excessive production of insulin to handle this load of glucose. Muscle cells of the body become resistant to the effects of insulin when it comes flooding into the bloodstream, time and time again. When this occurs, sugar levels in the blood will become significantly elevated. To use a quaint but appropriate aphorism, “too much of anything is a bad thing”, and these high levels of glucose act like a poison.

So why chocolate? Chocolate is often perceived as a treat that should only be enjoyed from time to time. Chocolate varies greatly in its fat and sugar content, so this notion should not be surprising; overconsumption of cheaper varieties can lead to health problems, such as tooth decay and obesity. A key factor in this discussion is the variations in the different types of chocolate. The dark variety is clearly the healthiest, and will remain that which is referred to throughout the remainder of this discourse.

Dark chocolate, it turns out, is really quite nutritious, and is loaded with nutrients that can positively affect your health. For example, it’s loaded with organic compounds such as polyphenols, flavanols, catechins, among others, that are biologically active antioxidants. Because of this, dark chocolate is considered one of the best sources of antioxidants on the planet. Those flavanols can stimulate the lining of arteries to produce nitric oxide, a substance which sends signals to the arteries to relax, thereby lowering resistance to blood flow, and, in turn, helping to reduce blood pressure. Many controlled trials have indeed shown that cocoa and dark chocolate can aid in this task.

Researchers now suggest that consuming a small amount of chocolate every day may lower the risk of diabetes and heart disease. For example, some studies have shown dark chocolate can reduce “bad” cholesterol and increase HDL, the good cholesterol, as well as lowering total LDL in those with elevated cholesterol. The compounds in dark chocolate appear to be highly protective against the oxidation of LDL. In the long term, this should cause much less cholesterol to lodge in the arteries and therefore lead to a lower risk of heart disease over the long term. It turns out several long-term observational studies do show a drastic improvement in cholesterol.

Dark chocolate can also reduce insulin resistance. A recent study compared participants who ate chocolate every day with those who did not, and found the dark chocolate consumers had reduced insulin resistance and improved liver enzyme levels. The effect was stronger the higher the chocolate consumption, the team reported.

Want another reason to eat dark chocolate? The bioactive compounds in dark chocolate may also be great for your skin. The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration. The amount of UV-B rays required to cause redness in the skin is more than doubled after consuming dark chocolate high in flavanols. If you’re planning on a beach vacation, these results would suggest that you consider loading up on dark chocolate in the prior weeks and months.

The good news isn’t over yet: dark chocolate may also improve the function of the brain! One study of healthy volunteers showed that 5 days of consuming high-flavanol cocoa improved blood flow to the brain. Cocoa products may significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease, as revealed by several studies. Cocoa also contains stimulant substances like caffeine and theobromine, which appear to elicit short term improvements in brain function.

I am not for a moment proposing that you should go out and binge on dark chocolate. But I would recommend this approach to any individual that has a “sweet tooth”, and is concerned about their weight, or perhaps just wants to lose a few pounds. Maybe someone has a family history of type 2 diabetes, or they want to lower their risk of high blood pressure. These individuals, and many others, should substitute dark chocolate for candy, whenever possible.

Dark chocolates often contain some sugar, but the amounts are usually small. The darker the chocolate, the less sugar it will contain. You need to choose quality, organic, dark chocolate with 70% or higher cocoa content, since there is a lot of junk on the market. With a good quality dark chocolate, you can satisfy your desire for something sweet and, at the same time, actually improve your blood sugar levels, even lower your blood pressure. Who knows what else, maybe even raise your I.Q.?

Dr. Conway McLean, DABFAS, FAPWHc, has offices in L’Anse and Marquette. He is a physician who specializes in treating lower leg, ankle and foot problems.