Chocolate. Do you love it? Or can you let it sit in the cupboard? Can chocolate be part of a healthy diet or should it be avoided? Is chocolate pro-inflammatory (promotes inflammation) or anti-inflammatory? This blog will answer some of these questions and includes an easy recipe for homemade fun chocolate treats to share with friends and family.

In 2003, after 4 ½ years at university to become a registered dietitian, I started work at the Cadbury chocolate factory in Dunedin. Apart from at Easter and Christmas I didn’t tend to eat chocolate however many of my university flatmates were avid chocolate consumers. But after three months of making and packing hollow Easter eggs and then six months covering maternity leave in the research and development (R&D) unit I was hooked on chocolate! While working in the R&D department I learnt a lot about the production and quality of chocolate. Like a wine connoisseur, I developed a critical taste for the nuances of chocolate flavours. I could tell the difference between the chocolate recipe Cadbury used in different countries for example, Australian milk chocolate was more malty than New Zealand milk chocolate. 

Chocolate Nutrition

Fatty acids

Chocolate is made of cocoa liquor/mass (a paste made from non-fat cocoa nibs and cocoa butter), cocoa butter (the fatty proportion of the cocoa bean) and varying amounts of sugar. Cocoa butter, like all oils and fats, contains a mixture of fatty acids. The predominant fatty acids are the monounsaturated fat oleic acid (the major fatty acid in olive oil) and the saturated fats palmitic and stearic acids. Palmitic acid is the most common saturated fat found in both animal and plant fats and is the major fatty acid in palm oil. Stearic acid is mostly found in high proportions in animal fats with the except of cocoa butter and shea butter. Other plants tend to have low amounts of stearic acid. Good quality chocolate is made with cocoa butter and cocoa mass and should not have added vegetable oils such as palm oil. Compound chocolate products are the cheapest and lowest quality “chocolate” products. Compound chocolate is made with cheaper vegetable fats that are hard at room temperature (commonly palm oil and/or coconut oil) in place of the more expensive cocoa butter. Compound chocolates contains lower quality cocoa mass and is more likely to contain additional emulsifiers. Similarly, compound white chocolate uses more milk fat and less cocoa butter than high quality white chocolate. Make sure you read the ingredient lists when choosing your next chocolate purchase. 

Micronutrients

Cocoa and high cocoa chocolate contains reasonable amounts of magnesium, potassium, iron and copper. For people consuming a mainly plant based diet, eating small amounts of dark chocolate regularly can help you meet your iron needs. 

Polyphenols

Dark chocolate contains a variety of polyphenols including catechins, anthocyanins and flavanols. These are chemicals that occur naturally in plant foods and are either absorbed into the blood stream in the small intestine or reach the large intestine and are used by the gut microbes prior to being absorbed by the body. Polyphenols have many and varied health benefits some of which are described below.

Chocolate and IBD

The polyphenols in high cocoa dark chocolate could:

1.    have beneficial anti-inflammatory effects.

Cocoa polyphenols may alter gene expression in cells and thus reduce create a less inflammatory gut environment. Animal research has shown that cocoa polyphenols can reduce pro-inflammatory chemicals in the large intestine of the animals. A similar effect has been observed in healthy volunteers too but there is a lack of research investigating the effects of cocoa polyphenols on gut inflammation in people with IBD.

2.    alters the immune system.

Some of the polyphenols in dark chocolate interact with chemicals in the body that influence immune cells. More scientific research is needed though to better understand this process as some of the research to date shows conflicting results.

3. promotes gut health through their interaction with the gut microbiome. 

Cocoa polyphenols that reach the large intestine are metabolised by gut bacteria. A study with healthy volunteers showed that consuming a high quality (high polyphenol) chocolate drink for 4 weeks changed the gut microbiota resulting in more anti-inflammatory microbes compared with people who consumed a low-quality chocolate drink.

We still need more research in humans, and some research in individuals with IBD, but I haven’t read any research that suggests eating small amounts high polyphenol dark chocolate does any harm!

How much chocolate is too much?

I have said this in a previous blog but having more of a good thing does not make it better! Portion size is important. Eating a king size block of chocolate while watching a movie isn’t going to help your gut health.

Polyphenols are present in many foods and thus eating a diet that is varied and contains a little bit of many different foods will provide your body with a variety of polyphenols that likely have complementary benefits. High amounts of polyphenols can be found in brightly coloured fruit and vegetables and some drinks including tea, coffee and wine. Most weekdays I enjoy two squares of dark chocolate with my mid-morning coffee alongside a handful nuts and a couple of pieces of dried fruit. If you are not a fan of dark chocolate eating it alongside other nutritious foods or decorating with tasty bits (see recipe below) may help you develop an appreciation for it. 

Good quality dark chocolate contains more polyphenols than milk or white chocolate but a little bit of lower polyphenol chocolates now and then can still be part of a healthy diet.

Take home message: a few squares of good quality dark chocolate can be part of a healthy diet. Eating a 50g chocolate bar most days is not part of a healthy diet.

Caveat – a very physically active person will need to eat larger portions than someone who does some physical activity a few times a week and has a predominately sedentary job.

Homemade chocolate bark

Chocolate bark can be a fun family activity and is super easy to personalise and make various flavour combinations. I particularly enjoy variations that makes the eater ponder the flavours and take their time to figure out and hopefully enjoy the anonymous flavour. Using 70% cocoa dark chocolate works well because it is not too sweet and allows the flavours that you add to really shine. A good quality white chocolate with tart flavours also work well.

Base recipe

200g of good quality chocolate 

½ tsp extra virgin olive oil

 Method:

1. Melt chocolate in a bowl over a pot of boiling water. Stir until the chocolate is melted and smooth. 

2. Stir in your secret ingredient (if using one)

3. Pour the chocolate onto a tray lined with baking paper. A spread out until it is an evenly thin layer.

4. Sprinkle over your decorative flavours.

5. Pop in the fridge to set.

6. Once set break into pieces and keep in an airtight container in the fridge.

Secret ingredient ideas
Finely chopped mint Lemon, orange or lime zest
Freeze dried fruit powders A pinch of chilli powder

Decorative flavours

• Finely chopped nuts e.g. pistachio, roasted hazelnuts, walnuts, almonds, macadamia

• Freeze dried berry powders look great on white chocolate especially raspberry powder. 

• Finely chopped dried e.g. apricots, mango, crystallised ginger or citrus peel

• Crumbled freeze-dried fruit e.g. cherries, mandarin segments, raspberries, blueberries

My favourite combinations:
White chocolate with freeze dried raspberry powder and chopped pistachio
Dark chocolate with apricot and roasted hazelnuts
Dark chocolate with fresh mint, crumbled freeze-dried mandarin segments and chopped walnuts

Happy creating your own creations!