Chocolate's Sweet Rewards

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Dark chocolate is usually the "other" chocolate, while the milk variety is its popular cousin. But now it may have become a little more recognized.

Researchers have focused on the potential health benefits of dark chocolate. In fact, candymakers are reporting an increased demand. Chocolate is made from cacao beans, a great source of flavonoids, a beneficial plant compound that's in other great things like green and red fruits and vegetables, red wine and green tea.

"The dark color serves as a marker that it's got more of the flavonoids," says Pete Beyer, associate dietetics and nutrition professor at the University of Kansas.

Scientists are finding that higher blood levels of flavonoids create good cardiovascular effects, the kind that may lower the risk of heart disease and certain cancers.

A report in the American Journal of Clinical Nutrition linked high-flavonoid dark chocolate with improved blood pressure.

One study showed that dark chocolate consumption reduced the "stickiness" of blood, reducing clots and clumps, an aspirin-like effect. Another showed that dark chocolate improved blood vessel function, a nitric oxide-like effect that could benefit cardiovascular health.

Yet another study found that a diet including dark chocolate increased good cholesterol and helped prevent bad cholesterol from oxidizing.

Carl Keen, chocolate researcher and nutrition professor at the University of California-Davis, said that an initial research question about dark chocolate was whether the body actually absorbs its beneficial compounds. The answer was yes.

Now for the bad news. Dark chocolate is only effective if eaten in small quantities. If you set aside 200 to 300 calories for a treat during the day, it's much better to eat some dark chocolate than to down a bag of potato chips or a can of soda, he said.

Experts point out at least two other big caveats: One is the calorie problem. The other has to do with processing, which can greatly reduce the flavonoids in chocolate, including the dark kind.

In some studies that showed benefits, participants were given 100 grams of dark chocolate, which is more than three ounces and 500 calories -- way more than most people should add to their diets. A more reasonable amount, say an ounce and a half, is about 200 calories.

By contrast, a half-cup serving of nutrient-rich broccoli has just 14 calories. Green tea, another great source of flavonoids, has no calories.

Eat chocolate after supper when you are full and less likely to overindulge. Remember it's a treat, something extra, and shouldn't replace nutrient-rich fruits and vegetables.

Enjoy small pieces of chocolate with fruit, which adds nutrients, helps fill you up and satisfies a sweet craving.

Take small bites and let each portion linger in your mouth, savoring and finishing it before going on to the next bite.