Table of Contents
You can contact us to discuss with our nutrition expert your needs and to learn more about our tailored methods to guide you toward a “feel good” life.
Introduction
I couldn’t resist and went looking in the Pink Floyds’ musicography for an enigmatic title for this article dedicated to chocolate. What does it mean? Chocolate is good for our health and can even put us in a good mood, as long as we choose it dark.
In fact, a chocolate with 75% cocoa or above can be considered a healthier option than milk chocolate or chocolate with a lower percentage of cocoa. This is because chocolate with a higher cocoa content contains more flavanols, which are polyphenols with antioxidants properties that have been linked to various health benefits.
What are these health benefits? Stay with me and I will tell you all you need to know about the dark mood, cocoa.
A bit of history
The introduction of cocoa (cacao is cocoa which has not been roasted) to Europe and its subsequent transformation into the chocolate industry had a profound impact on European culture, trade, and economy. The consumption and appreciation of chocolate as a delicacy have continued to evolve over time, shaping the traditions we see today.
Cacao has its roots in ancient Mesoamerican civilizations, such as the Olmecs, Maya, and Aztecs. These cultures cultivated cacao trees and consumed cacao-based beverages for religious, social, and medicinal purposes.
The first recorded encounter between Europeans and cacao occurred during Christopher Columbus’s fourth voyage to the New World in 1502. He and his crew encountered a Maya trading canoe near the coast of Honduras, which contained cacao beans among other goods.
Hernán Cortés, the Spanish conquistador, is credited with bringing cacao to Europe. After conquering the Aztec Empire in the early 16th century, Cortés discovered the Aztec emperor Moctezuma II’s love for a bitter chocolate drink called “xocoatl.” Cortés brought cacao beans and the knowledge of its preparation back to Spain.
Initially, cacao was primarily consumed by Spanish nobility and clergy. The Spanish modified the indigenous cacao drink, sweetening it with sugar or honey and adding spices like cinnamon or vanilla. It gained popularity and spread to other European courts.
During the 16th and 17th centuries, European explorers and traders further disseminated cacao across the continent. The Portuguese, Dutch, and British played significant roles in spreading cacao cultivation and consumption throughout their colonial territories.
European powers established cacao plantations in their colonies, primarily in regions such as the Caribbean, Central and South America, and West Africa. These plantations served as crucial sources of cacao production to meet the growing European demand.
The Industrial Revolution in the 18th and 19th centuries revolutionized chocolate production. The invention of steam-powered machinery enabled mass production, making chocolate more accessible to the general population.
In the 19th century, various European chocolatiers introduced significant innovations. Notable developments included the invention of solid chocolate bars by Joseph Fry in England (1847) and the development of milk chocolate by Daniel Peter in Switzerland (1875). By the late 19th century, chocolate had become a global industry, with numerous European companies dominating the market. Brands like Cadbury, Nestlé, Lindt, and Toblerone emerged and continue to be recognized worldwide today.
Potential health benefits of consuming dark chocolate
Studies have shown that consuming dark chocolate can help lower blood pressure and reduce the risk of heart disease.
Flavanols in cocoa may help improve blood flow to the brain, which can boost cognitive function and reduce the risk of dementia.
Dark chocolate has been shown to reduce inflammation in the body, which can help protect against chronic diseases.
Moreover, consuming dark chocolate can stimulate the production of endorphins, which can improve mood and reduce feelings of stress and anxiety.
To be consumed with moderation
When it comes to dark chocolate with a high cocoa content, it’s recommended to consume it in moderation, as it is still a calorie-dense food. A suitable portion size is about 25 to 40 g, which is roughly equivalent to one small or medium-sized chocolate bar.
Obviously, it is recommended to choose high-quality chocolate with a high percentage of cocoa and minimal added ingredients. This will help ensure that you are getting the most health benefits from the chocolate.
You should take the time to savour and enjoy your chocolate. Eat it slowly, and allow yourself to fully experience the flavours and textures. You could also consider sharing it with someone else, or breaking it up into smaller pieces to make it last longer.
It is very important to avoid mindless snacking while doing other activities, such as watching TV or working on the computer. Instead, make a conscious effort to enjoy your chocolate as a special treat.
By being mindful of your cocoa intake and portion sizes, you can still enjoy the health benefits of dark chocolate while keeping your calorie intake in check.
How to distinguish the healthy from the ugly?
Some products may contain added sugars and fats that can diminish some of the health benefits of the cocoa. Therefore, it’s important to read the ingredient list and choose high-quality chocolate with a high percentage of cocoa and minimal added ingredients.
The key factors, to consider when evaluating the quality of chocolate based on the ingredients, are the cocoa content, the quality of cocoa beans, the sugar content, the absence of vegetal oils, the presence of emulsifiers and stabilizers and the presence of additional ingredients.
The cocoa content is the percentage of cocoa solids and cocoa butter in the chocolate. Generally, higher cocoa content is associated with better quality. Dark chocolate typically has a higher cocoa content compared to the one containing milk . Look for chocolate with a high percentage of cocoa (75% or higher), as it indicates a more intense and flavourful experience.
The quality of the cocoa beans used in the production process greatly influences the final product. Chocolate made from high-quality, well-fermented and properly roasted cocoa beans tends to have a more complex flavour profile and a smoother texture.
While chocolate contains sugar, a high-quality product will have a balanced sweetness that complements the cocoa flavour. Inferior quality product may have excessive amounts of added sugar, which can mask the true taste of cocoa. Look for brands that have around 10 grams of sugar or less per 100 grams of chocolate.
Some products may contain additional ingredients such as milk, vanilla, or other flavourings. In good quality milk chocolate, the presence of a higher percentage of cocoa, quality milk, and natural vanilla can enhance the taste. Artificial flavourings or low-quality additives may indicate lower quality.
Premium quality chocolate typically does not contain vegetable oils other than cocoa butter. Lower quality chocolates may use cheaper vegetable oils or substitutes instead of cocoa butter. Cocoa butter contributes to the smooth texture and mouthfeel of chocolate.
It often contains emulsifiers like soy lecithin to help blend the ingredients and stabilize the texture. While these additives are common and generally safe, a high-quality product will have minimal or no artificial additives.
It’s important to note that the ingredient list alone may not provide a complete assessment of chocolate quality. Factors such as the maker’s expertise, the production process, and the overall flavour profile should also be considered. Tasting different brands and varieties of chocolate can help you develop a personal preference for quality product.
How to assess cocoa bean quality?
The labelling may specify the country or region where the cocoa beans were sourced. Certain regions, such as Ecuador, Ghana, Madagascar, or Venezuela, are renowned for producing high-quality cocoa beans. Single-origin chocolates often highlight the specific region or estate, indicating a focus on quality and flavour.
The label may mention the type of cocoa bean variety used. The two main varieties are Criollo and Forastero, with Criollo generally considered more rare and higher quality due to its delicate flavour. Trinitario is a hybrid variety that combines traits of both Criollo and Forastero.
Look for certifications such as Fair Trade, Direct Trade, Rainforest Alliance, or UTZ Certified. These certifications indicate that the cocoa beans were sourced sustainably, farmers received fair compensation, and environmental and social standards were met. While certifications alone may not guarantee quality, they often indicate a commitment to ethical practices, which can correlate with better-quality beans.
The label might provide information on the roasting level of the cocoa beans. Proper roasting enhances the flavour and aroma of cocoa. Chocolates that specify light, medium, or dark roast levels often indicate attention to detail in the roasting process, potentially resulting in better quality chocolate.
Some makers provide tasting notes or flavour descriptors on the packaging. These descriptions can give you an idea of the expected flavour profile of the chocolate, which is influenced by the quality of the cocoa beans. Look for descriptions that highlight complex flavours, fruity or floral notes, or specific flavour nuances, indicating attention to bean quality.
Conclusion
We must never forget that eating is and should remain a pleasure, even if we decide or have to control what we eat.
While dark chocolate with higher cacao content can offer potential health benefits, it’s important to consider your individual dietary needs and preferences.
Listen to your body, enjoy chocolate in moderation and remember that these recommendations should be part of an overall balanced and varied diet.
Our Three Pillars of Wellness
Expert Advice
Benefit from personalized nutrition advice that considers your unique needs.
Elixirs Boutique
Explore our curated selection of high-quality supplements, meticulously crafted.