{"id":42341,"date":"2011-02-08T12:15:14","date_gmt":"2011-02-08T17:15:14","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=42341"},"modified":"2013-06-05T17:05:42","modified_gmt":"2013-06-05T22:05:42","slug":"nutritionists-heart-dark-chocolate","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/02\/nutritionists-heart-dark-chocolate\/","title":{"rendered":"Nutritionists “Heart” Dark Chocolate"},"content":{"rendered":"

Joy Bauer is a registered dietitian and the nutrition expert for the Today Show. She\u2019s also the best-selling author behind several health books including Your Inner Skinny<\/a><\/strong>. You can visit her at JoyBauer.com<\/a><\/strong>, or follow Joy on\u00a0Facebook<\/a> and Twitter<\/a>.<\/em><\/p>\n

\"\"<\/a>Few nutrition research findings have brought me more pleasure than the discovery that chocolate can actually be good for you! We now have a large body of research showing that dark chocolate can help lower blood pressure<\/a><\/strong>, improve blood flow, reduce clotting, and benefit overall heart health. But before you dive head-first into the nearest heart-shaped box of candy this Valentine\u2019s Day, here\u2019s what you need to know about choosing chocolates with the most health power.<\/p>\n

Chocolate owes its health benefits to a category of antioxidants called flavonoids.\u00a0Flavonoids and other beneficial phytochemicals are found in cocoa solids, and dark chocolate contains a higher proportion of cocoa solids than milk chocolate, making it the more heart-healthy choice.\u00a0 That\u2019s because milk chocolate contains more added milk and sugar, which dilutes the cocoa content.\u00a0White chocolate contains no cocoa solids, only cocoa butter, which means it\u2019s not officially chocolate and doesn\u2019t deliver any health-promoting flavonoids.<\/p>\n

The simplest way to select healthful chocolate is to choose brands with a high percentage of cacao or cocoa. Dark chocolate bars typically range from 35% total cacao or cocoa content (cocoa solids and cocoa butter combined) up to 100% cocoa (pure, unsweetened chocolate with nothing added). I advise people to choose dark chocolate bars labeled\u00a0at least 70% cacao or cocoa<\/strong> if they\u2019re looking to cash in on chocolate\u2019s beneficial health properties. If the package doesn\u2019t list the percent cacao on the label, you can assume it\u2019s not high enough to meet my recommendation. And heads up: at levels higher than 80% cacao, chocolate bars can be quite bitter because they aren\u2019t cut with much sugar, so they may not satisfy your sweet tooth.\"\"<\/p>\n

As with so many other indulgences, portion control<\/a><\/strong> is key. Because chocolate is calorie-dense, I advise people to limit their daily intake to just 1 ounce. That equates to about 150 calories, give or take. A 1-ounce portion is about the size of a credit card or standard business card if you\u2019re talking about a thin chocolate bar, like those from Lindt or Ghirardelli. If the bar is thicker, adjust accordingly. That said, I typically make an exception to the 1-ounce rule on V-Day!<\/p>\n

Cocoa powder is also incredibly rich in flavonoids (it\u2019s primarily cocoa solids because much of the cocoa butter is removed to produce cocoa powder). Dutch-processed cocoa powder contains significantly lower antioxidant levels than natural, unprocessed cocoa, so I always opt for the latter when I\u2019m making healthy versions of hot chocolate or baked goods.<\/p>\n

For a nutrient-rich Valentine\u2019s Day treat made with antioxidant-rich cocoa powder, try my\u00a0Warm Dark Chocolate Sauce with Fresh Fruit<\/a><\/strong>. Your sweetheart will be in chocolate heaven!<\/p>\n

More from Joy Bauer<\/strong>:<\/p>\n