HEALTHY YOU
Loco for Cocoa
Some chocolates can actually reduce your heart disease risk. To pick the best bar, read on
Buzzwords: “Dairy free” is a popular label term, but quality dark chocolate is naturally dairy free, and often organic as well.
IF YOU’RE going to give your heart to someone this Valentine’s Day, why not make it a healthy one? Replace that junky chocolate with a version that can boost cardiovascular health. The cacao bean—which is what chocolate is made from—is high in heart-healthy flavonols and antioxidants, says Lauren Manaker, a registered dietitian based in Charleston, South Carolina. For a snack you can eat every day, switch to dark chocolate bars, and take a close look at the labels. Here’s what to look for.
COCOA/CACAO
Milk chocolate is less than 50 percent cocoa, or “cacao,” meaning at least half the bar is sugar. But a chocolate bar labeled 85 percent cacao is about 15 percent sugar.
HEALTH BENEFITS
GOURMET’S DELIGHT
Chocolate, like wine, reflects the terroir of where it’s grown. For instance, chocolate from Madagascar often has citrusy notes; from Venezuela, it may taste of red fruit; Belize, of fudge; Ecuador, of slightly floral flavors, says Kim Hack, the owner of Cocoa + Co., a chocolate café. Many small farmers grow organic cocoa but can’t afford the certification required to use that term on food labels.
INGREDIENTS
As with any food, fewer are better. High-end chocolate is made with only cacao beans, cocoa butter and cane sugar, notes Hack.
SUGAR
Aim for 8 or fewer grams per ounce, Manaker says. If you have diabetes, look for options made with sugar alternatives such as stevia.
FIBER
Dark chocolate isn’t a great source of gut-healthy fiber. Some choices, however, offer up to 2 grams of fiber per ounce.
ADDITIONS
Natural add-ins like almonds or cherries can contribute health benefits to your chocolate. But avoid concocted ingredients such as caramel, which, while delicious, add extra sugar and not much else.
SERVING SIZE
As tempting as it might be to devour an entire bar, the nutrition facts may apply to only a few squares, so watch portion size. Ideally, limit yourself to 1 to 2 ounces per day, Manaker advises.
Kelsey Ogletree writes about food and wellness for Bon Appétit, Eating Well and numerous other magazines.