Enter food for NutritionData.com analysis or GlycemicIndex.com data
Food Name

Tuesday, February 03, 2009

How to Eat More Chocolate for your heart, part II

I'm an avid read of Monica Reinegel's NutritionData Blog, because I love data about nutrition. As I was reading Eating chocolate for your heart, I noticed a comment from another of her readers, asking Monica for more information about which brand of chocolate is best for the heart. I had asked myself the same thing a few months back, so I posted my own comment, as chock full of references as cocoa is chock full of useful flavanols. Which the website immediately rejected as spam, on account of all those useful links. A comment like that probably belongs on my own blog. So here it is. In How to Eat More Chocolate for your heart, I decided the easiest way is simply to stir a tablespoon of unsweetened natural cocoa into a bowl of oatmeal or a mug of hot water or milk one to three times a day, for 200 to 600mg of cocoa flavanol (CF). This is because:

  • 1 T (5g) Hershey unsweetened natural cocoa PROBABLY has about 200mg CF and 20 Cal, and you can drink it like coffee.
  • 1/2 ounce of baking chocolate (100% cacao) PROBABLY has 230-300mg CF and 70 Cal, but it is not much fun to eat.
  • 1 1/2 ounces of Ritter Sport Halbbitter (50% cacao) has 200mg CF and 200 Cal -- delicious, if you aren't worried about the extra sugar/fat calories.

I found this out by searching on "cocoa", and "antioxidant". I saw answers at the USDA, pubmed, the American Cocoa Research Institute, Hershey's, and Mars. I learned words like polyphenol, flavan-3-ol, flavanol (not to be confused with flavonol), and proanthocyanidin. I read chocolate-makers' websites, requested research papers they cited at their websites, and asked about the flavanol content of their products. And then I had to make some sense of it.

  • Hardly anybody will give you even an approximate flavanol content for their product if it isn't already on the package. It costs money to test flavanol content. It must cost even more to assure that a product always has a certain minimum flavanol content. It might cost them a lot to say a product usually has a certain flavanol content, then get sued when a certain batch had less.
  • A paper from Arkansas gave me my best rule of thumb -- as long as the cocoa isn't dutched, the content of antioxidants is proportional to the percentage of nonfat cocoa solids (NFCS) in the product. That's pretty simple. A Hershey PR rep. sent me a copy of the paper, and I found out how much NFCS and antioxidants were in a number of unidentified grocery-store products.
  • The USDA has produced a proanthocyanidin database, that shows that cinnamon, grape seeds, and cocoa are highest in proanthocyanidins
  • Ritter Sport shared the CF content of their Halbbitter bar with researchers in 2004 -- about 500mg CF per 100g.

  • How to Eat More Chocolate For Your Heart

  • Red wine with that burger, please -- study shows flavanols can neutralize some bad chemicals right in the stomach.

  • Edited 5 Feb 2009 to fix broken links