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The Ultimate Guide To Chocolate (And Why You Should Eat It Every Day)

by Christine Cherpak

Did you ever dream you could eat chocolate every single day?

I’m here to tell you to do just that! Great news: chocolate, the ultimate way to show your love for others and yourself this Valentine’s Day, is actually healthy for you.

The Aztecs valued chocolate and used the cacao seeds as a source of currency. They prepared a bitter, non-sugar laden chocolate beverage with spices and, and wine or corn purée, believing that it was an aphrodisiac and would impart strength in the privileged who drank it.

Turns out that the Aztecs weren’t far off. Go ahead—love your body by peeling back a wrapper and indulging in a small one-ounce square of dark chocolate each day.


You Say Cocoa, I Say Cacao: The Difference Between The Two

When most think of chocolate, they think of cocoa. However, chocolate comes in different forms, and it all boils down to heat.

Related: 5 Remarkable Health Benefits Of Dark Chocolate

Cacao is chocolate in its raw state. It undergoes little processing and is most pure and nutritious. Theobroma cacao (a Latin word meaning cocoa, food of the gods) is the cacao fruit tree native to Mesoamerica. It grows in the tropics such as West Africa, Southeast Asia, and Central and South America.

The cacao fruit tree produces cacao pods inside of which are cacao beans.

These beans are used to produce cacao butter (the part of the cacao bean that is white and has the highest fat content), cacao nibs (chopped up cacao beans), cacao paste (solid bars formed by melting cacao nibs at low temperatures to protect the nutrients and flavor), and cacao powder (formed by milling the cacao bean after the cacao butter is removed).

Cocoa is chocolate that has been processed in a similar manner as cacao, but under high heat. Cocoa is more predominant in chocolate bars and powders.

Related: From Cravings To Boredom, Here’s How To Figure Out Why You Snack

Nutritional Highlights

Yes, chocolate is good for you—dark chocolate, that is! It’s full of antioxidants, such as polyphenols, flavanols (these are what make chocolate bitter), and catechins. In fact, it’s among the world’s highest antioxidant- and magnesium-rich foods.

Since cacao is less processed, it contains higher concentrations of nutrients, but cocoa will still offer health benefits.

Be sure to read labels so the chocolate you choose doesn’t have added sugars, oils, or milk fats.

Sugar was not added to chocolate until the 16th century when the Spaniards spread the chocolate drink throughout Europe, at which time it was used medicinally as a tonic and remedy.

The cacao bean contains fiber, protein, healthy monounsaturated fats, and vitamins and minerals such as B-vitamins, calcium, sulfur, phosphorus, iron, zinc, copper, potassium, chromium, and manganese.

Related: The Real Truth About Vitamin Supplements You Should Know

It also contains phenethylamine (PEA)—a compound used to promote focus and alertness, theobromine—a natural antibacterial and cardiovascular system dilator, tryptophan—an essential amino acid used to produce neurotransmitters such as serotonin and melatonin (which is also a hormone) to combat stress, and serotonin—a stress-defending neurotransmitter.

How’s that for a daily “vitamin” that also rebalances your brain chemistry to counter stress?

Studies indicate that dark chocolate increases HDL and lowers LDL cholesterol and may lower the risk of cardiovascular disease. Other research supports that cocoa my improve brain function by increasing blood flow to the brain.

Selecting Your Chocolate Goodies

Not all chocolate is good for you! Here’s what you should choose:

  • Minimally processed, closer to its raw state—70% cocoa/cacao or higher
  • Dark—the darker, the better!
  • Low sugar—sweetened with stevia, or low-glycemic coconut or palm sugar
  • Dairy-free
  • Fair-trade

That being said, here’s what you should avoid:

  • Refined sugars, including fructose and high-fructose corn syrup, agave, and fruit juice concentrate, and artificial sweeteners such as aspartame
  • Genetically modified (GMO)
  • Added milk fats
  • Added vegetable oils such as soybean, sunflower, and corn oils

Related: Genetically Modified Foods: You Are What You Eat

How To Ensure Freshness

Chocolate’s only super tasty (and healthy!) when it’s fresh. Here’s how to ensure it stays delectably fresh:

1. Storage

Room temperature chocolate releases the most aromas and flavors, melting right when it enters your mouth. Keep chocolate tightly wrapped in a cool (not refrigerated), dry environment away from foods with strong odors.

2. Appearance

Shiny chocolate indicates freshness. Avoid dull chocolate with a fat bloom—a white or gray film—on its surface and/or a sugar bloom—crystallized sugar causing a grainy texture due to temperature extremes.

3. Production

Chocolate is best when consumed within one year of its production. The flavanols act as natural preservatives. With the exception of some chocolates that improve with age (like wine), the closer you eat chocolate to the date of production, the better it will taste.

Related: 8 Things I Learned That Totally Changed The Way I Eat Food

4. Taste

Take a small bite! Chocolate should not taste like strongly scented foods such as onions, garlic, or spices in your cabinet. One bite is sufficient to alert you if the chocolate is rancid.

The Takeaway

Chocolate has a rich history and, in moderation, is a healthy addition to your daily food consumption. It not only offers a powerhouse of nutrients, but also helps reduce stress and cardiovascular disease, and encourages brain health. Chocolate comes in many forms, so choose wisely. And remember, the most nourishing chocolate is that which is darker. Go for healthy exotic chocolate this Valentine’s Day, and nourish your body, mind, and spirit!

Are you a healthy chocolate connoisseur? What characteristics do you look for when unwrapping chocolate? Share in the comments below!


Christine CherpakChristine Cherpak is a health coach and yoga teacher who nourishes the human spirit and celebrates the rhythms of life. Freeing herself of food allergy restraints and claiming her true self, Christine empowers others to achieve a balanced state while learning to live, play, and love food again. Learn more about Christine by visiting Kalena Spire and Pinterest.

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