As with everything else in nutrition and diet, the health benefits or risks of eating chocolate is a controversial topic. Every new study that comes along seems to throw doubt on the one before. Nowhere is this more true than in discussions of the health risks and possible benefits of eating chocolate. The answer, like much else in nutrition, may lie in considering the amount consumed.

One major reason that chocolate often makes the news is that it does contain a class of phytochemicals called flavonoids, in particular one called epicatechin. Flavonoids are known to have circulatory system benefits. That much is not in dispute. They are antioxidants, which help remove free radicals from the blood stream. Free radicals are charged atoms that can harm cells.

But from that point, opinions diverge. Some argue that the presence of those antioxidants is enough to declare that chocolate does have some health benefits. Others point out that the presence of fat and sugar in chocolate products outweighs the benefits, and that flavonoids are present in other foods, such as vegetables. Those other foods don’t have the high fat and sugar content that chocolate so often does.

Here again, the old pharmacological rule may be helpful. ‘Dosage makes the poison’. Anything is harmful in large enough quantities, even water. It can expand cell membranes to a dangerous degree. In moderate amounts, even fat and sugar are positive benefits.

Complex sugars are to be preferred because they take longer to break down, but simple sugars are still carbohydrates and provide needed energy, without which life would be impossible. Fat, too, in modest amounts performs useful biological functions. It helps regulate certain hormones in the brain and is also a type of carbohydrate that can provide quick, needed energy.

One major form of fat in chocolate is stearic acid, a saturated fat. Those are generally not preferred, since in general they can increase the ‘bad’ type of cholesterol. Though some studies suggest that stearic acid, as found in chocolate, does not contribute to that and in fact may help lower it.

The problem arises when these are consumed in high quantities, which is easy to do when eating a chocolate bar or chocolate ice cream.

But chocolate contains other compounds that can have positive health effects.

Though the amount of caffeine in a chocolate bar is only about 10-30% or less than that found in a cup of coffee, that might actually be a good thing. Low relative amounts of caffeine are known to be healthy.

Tryptophan, a precursor to serotonin, is present in chocolate. Serotonin is a ‘mood-elevating’ neurochemical and anything which combats stress is generally a good thing. Some studies also suggest that chocolate stimulates the release of endorphins, the “runner’s high” biochemical.

Theobromine is found in chocolate and this caffeine-related compound is a mild stimulant. Mild stimulants help keep the mind alert, the body ready for action and contribute to a positive outlook. They are partly responsible for why humans crave chocolate.

While research continues, and the pros and cons will continue to be weighed, consider Aristotle’s view that moderation is the key to well-being. Modern science would probably agree.

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