The most popular facts and myths about chocolate. Dr. Hanna Stolińska, PhD, clinical dietitian

When we were little, our parents told us that chocolate was very bad for our health. We grew up blaming chocolate for weight gain, tooth decay, and headaches, without having any evidence that chocolate was the direct cause. For most of us, chocolate is our number one pleasure. But this pleasure comes at a price, doesn't it? After all, isn't chocolate bad for us, full of caffeine and saturated fats? Not so fast – new research has shown that despite everything, chocolate can be part of a healthy diet.

I will share with you some scientifically proven myths and facts about chocolate.

Myth: Chocolate contains a lot of caffeine and is bad for the heart

Fact: Chocolate contains caffeine, but in very small amounts. Tea and coffee are richer in caffeine than chocolate. The chocolate-making process reduces the effects of caffeine by mixing cocoa with other ingredients. The European Society of Cardiology has conducted studies and shown that cocoa beans contain polyphenols, which are organic chemical substances and are actually beneficial for the heart and prevent heart attacks by improving blood circulation. Dark chocolate has the highest amount of cocoa beans, making it the best type of chocolate for our heart. A chocolate bar contains as much caffeine as a cup of decaffeinated coffee.

Myth: People with diabetes must give up eating chocolate

Fact: Studies have shown that chocolate has a low glycemic index, and dark chocolate can improve insulin sensitivity. In fact, people with diabetes should not avoid chocolate, but consuming dark chocolate is better than white and milk chocolate because it contains a high percentage of cocoa beans.

Myth: Chocolate causes weight gain

Fact: Chocolate itself does not make you fat. A lack of moderation in generally consuming any products can cause weight gain. An average candy bar contains 220 calories, so it can be included in a healthy diet from time to time. Occasional consumption of a piece of chocolate can reduce the risk of severe binge eating, which can occur when you feel deprived of your favorite dishes. Crushed raw cocoa beans will also work perfectly.

Myth: Chocolate has no health benefits

Fact: It has been proven that in addition to the above-mentioned polyphenols, chocolate is rich in magnesium, iron, zinc, and copper. Dark chocolate is considered a product that has a positive effect on the cardiovascular system, is a stress reliever, and stimulates the brain.

Myth: Chocolate causes cavities

Fact: Chocolate contains antibacterial ingredients that fight tooth decay and stop the spread of bacteria in the oral cavity. Sweets alone are not responsible for cavities. Cavities occur when bacteria in the oral cavity metabolize sugars and starches from any kind of food (soft drinks, candies, juices, bread, rice, and pasta) to produce acid. This acid then eats away at the tooth enamel, causing a cavity. The content of protein, calcium, and phosphates in milk chocolate can have a beneficial effect. But despite everything, brush your teeth after consuming chocolate and other sweets.

Myth: Chocolate causes acne

Fact: Regardless of what your parents or grandparents still say, studies conducted over the past 20 years have ruled out chocolate as a cause of acne. Currently, acne is believed to be caused by a combination of high levels of bacteria and oil produced on the skin. Diet can help improve skin quality.

Myth: Chocolate raises the concentration of bad cholesterol

Fact: The main fat in chocolate is stearic acid, which is the main ingredient of cocoa butter, which gives chocolate its "melt-in-your-mouth" consistency. Studies show that it does not raise bad cholesterol (LDL). In fact, eating a moderate amount of chocolate raises the level of good cholesterol (HDL).

Myth: Chocolate boosts sexual potency (aphrodisiac)

Fact: Perhaps the Aztecs were the first to believe in the connection between chocolate and feelings of love. However, scientists have found no evidence to support this claim.

Chocolate – a superfood or not?

DEFINITELY YES!

Chocolate's bad reputation is slowly changing, and research shows that chocolate consumed in moderation can be part of a generally healthy lifestyle.

Excessive consumption of any kind of food, even chocolate with all its health benefits, will turn into an enemy of your health. Choose chocolate with at least 70% chocolate content.

Make friends with natural cocoa and dark chocolate

It is hard to find a child and an adult who do not like chocolate. Some even claim that they are addicted to it and cannot give it up. But do you have to give up chocolate? Of course, it is about the type of chocolate and the amount we consume. But let's start with cocoa, because that is what chocolate is made of.
Cocoa is a magnesium bomb. 100g of cocoa covers the iron requirement by as much as 100%! Cocoa has a lot of antioxidants, 21 times more than green tea and purple fruits. These compounds fight diseases developing in our body, and even the effects of stress and air pollution.
Cocoa contains tryptophan, which is a compound that causes the production of serotonin in our body, which is the happiness hormone.

Cocoa also contains iron. This is an ingredient that ensures our blood is healthy.
What cocoa to choose? Absolutely not the sweet ones. Cocoa for dissolving in milk has a lot of sugar. In 1 spoon there are as much as ¾ teaspoon of sugar. This is really a cocoa drink, not real healthy cocoa.

Cocoa must be very dark and unfortunately very bitter. It is best to choose cocoa that has RAW on its packaging. Raw cocoa is fermented and dried, so it does not lose its properties like regular cocoa through roasting. 

When choosing a chocolate bar, always make sure it is dark chocolate with a minimum cocoa content of 70%. The darker the chocolate, the more healthy cocoa it contains. You cannot eat too much of such chocolate like in the case of milk chocolate. Let's remember that all milk chocolates have sugar first in their composition, and white chocolate is just milk powder! Milk chocolate in a bar has over 10 teaspoons of sugar.
Good chocolate has polyphenols like purple fruits. Thanks to this, just 2 squares of chocolate take care of our heart, improve mood, concentration, cognitive abilities, and performance during physical activity.

Don't reach for chocolate when you are hungry!

You will eat too much of it then, because attention can be addicted to its taste. It is better to enjoy a square or delicious cocoa on your tongue for a long time. Chocolate or cocoa can be added to morning oatmeal, delicious, warm cocoa can be drunk before bed, or you can prepare a delicious chocolate cake with your parents. Just don't sweeten products with cocoa and chocolate with regular, white sugar. We can use honey or agave syrup, and add dried, sweet fruits to the chocolate cake.