Chocolate was once highly valued & considered the "Nectar of the gods." Chocolate is derived from cocoa, mixed with finely powdered sugar to produce a solid confectionery. Three types of chocolate: Milk chocolate: made with milk & sugars and is only about 10% cocoa. Dark chocolate: adds fat and sugar with a lower amount of milk or no milk at all. Cocoa percentages usually range from 70% to 99%. "Dark" is also known as semisweet and extra dark as bittersweet. White chocolate is made from sugar, milk, and cocoa butter without cocoa solids.
With all the talk about how certain types of chocolate are good for you, it's easy to find an excuse to eat it. Chocolate, no matter the type, is still a source of calories and because it tastes oh-so-good, it's easy to overdo it.
So which chocolate should you choose? You can't choose by taste. To get the health benefits, you really have to know which chocolate bar offers the most amount of nutrients and the least amount of calorie-ridden fat and sugar. Choose chocolate that is at least 80% or higher in cocoa. Cocoa is a fabulous source of flavonoids, a special class of antioxidants that are the primary reason chocolate is now considered to be a good-for-you treat. The higher percentages of cocoa, the more flavonoids, and the better for you the chocolate becomes.
Flavonoids have been shown to reduce the amount of cell damage often implicated in heart disease, improve vascular functions and can assist in lowering blood pressure.
So... Bon Appetit! and Happy Holidays to all.
By Sharon Groves
Sharon Groves covers health, wellness, and lifestyle topics for the ARA newsletter, helping readers make informed decisions about their wellbeing in retirement.
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Easy Eddie's Take
Sharon makes a great point about choosing the right chocolate for health benefits. Here's something most people are surprised to learn: those flavonoid antioxidants she mentions can be especially helpful for seniors managing cardiovascular health. The American Heart Association notes that dark chocolate with 70% cocoa or higher can support healthy blood pressure levels, which becomes increasingly important as we age.
A lot of people ask me, "How much dark chocolate is safe to eat daily for health benefits?" The sweet spot is about one ounce per day of high-quality dark chocolate with at least 80% cocoa content. That's roughly three small squares of a typical dark chocolate bar. This gives you the flavonoids without overdoing the calories or sugar, which matters more when you're on a fixed retirement income and want to keep healthcare costs manageable.
Think of it this way: choosing the right chocolate is just like choosing the right Medicare Supplement plan or investment strategy. A little research upfront helps you get the maximum benefit. And unlike some retirement planning decisions, this one tastes pretty good too!