Tips For Eating Chocolates

Saman Khalesi

Australians are predicted to spend around A$1.7 billion on chocolates, hot cross buns and other special foods this Easter season. Chocolate has a long history of production and consumption. It is made from cacao beans that go through processes including fermentation, drying, roasting and grounding. What is left is a rich and fatty liquor that is pressed to remove the fat (cocoa butter) and the cacao (or “cocoa”) powder which will then be mixed with different ingredients to produce dark, milk, white and other types of chocolates.

Cacao beans contain minerals like iron, potassium, magnesium, zinc and phosphorus and some vitamins. They are also rich in beneficial chemicals called polyphenols. These are great antioxidants, with the potential to improve heart health, increase nitric oxide (which dilates blood vessels) and reduce blood pressure, provide food for gut microbiota and promote gut health, boost the immune system and reduce inflammation.

In general terms, the darker the chocolate, the more cocoa solids, minerals and polyphenols it has. For example, dark chocolates may have around seven times more polyphenols compared to white chocolates and three times more polyphenols compared to milk chocolates. Unfortunately, the health benefits of cocoa solids are easily offset by the high sugar and fat content of modern-day chocolates. For example, milk and white chocolate eggs are on average 50 per cent sugar, 40 per cent fat (mostly saturated fats) – which means a lot of added kilojoules (calories).

Also, there may be some side effects that come with ingesting chocolate. Cocoa beans include a compound called theobromine. While it has the anti-inflammatory properties responsible for some of the health benefits of chocolate, it is also a mild brain stimulant that acts in a similar way to caffeine. The mood boost it offers may also be partly responsible for how much we like chocolate. But accordingly, overindulging in chocolate (and therefore theobromine) may lead to feeling restless, headaches and nausea.

Milk and dairy-based chocolates may also cause stomach upset, abdominal pain and bloating in people with lactose intolerance.  It is worth noting that lactase enzyme activity dramatically declines as we age, with the highest activity in newborns and children. Genetics also plays a major role in how sensitive people are to lactose.

Allergic reactions to chocolate are usually due to the added ingredients or cross-contamination with potential allergens such as nuts, milk, soy, and some sweeteners used in the production of chocolate. Symptoms can be mild (acne, rashes and stomach pain) or more severe (swelling of the throat and tongue and shortness of breath). If you have known allergic reactions, make sure you read the label before indulging – especially in a whole block or basket of the stuff. And if you do experience symptoms of an allergic reaction after eating chocolate, seek medical attention immediately.

Keep an eye out for the darker chocolate varieties with higher cocoa solids. You may notice a percentage on labelling, which refers to how much of its weight is from cocoa beans. In general, the higher this percentage, the lower the sugar. Read the fine print for additives and possible cross-contamination, especially if allergies might be an issue.

The ingredients list and nutrition information panel should tell you all about the chocolate you choose. Go for varieties with lower sugar and less saturated fat. Nuts, seeds and dried fruits are better ingredients. Finally, treat yourself – but keep the amount you have within sensible limits!

The Conversation