The Truth behind the “Big Lies” about Chocolate

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by Dr. Steven E. Warren, M.D., D.PA.
“Dr. Chocolate”

Healthy Chocolate has made such a difference in my own life that I want
to share the message with everyone who wants to learn more.
Dr. Steven Warren, also known to us as “Dr. Chocolate,” is one of the
world’s leading experts on nutrition and fitness in improving quality of
life. He has done extensive research on chocolate and its effect on the
human body.
The goal of this ebook is to put to rest the tremendous number of
misconceptions and outright falsehoods about chocolate.
In fact, chocolate was used as a health food thousands of years before
companies like He***ey’s, Ne**le, and M**s started producing “candy”
chocolates stuffed full of sugars and harmful fats.
Today, research is showing how healthy, dark chocolate is really one of
nature’s super foods, helping relieve an amazing number of different
health problems.
Please read through The Truth behind the “Big Lies” about Chocolate
and learn the little-known “secrets” about healthy chocolate.
I know there are some “big words” in this book. Dr. Warren wanted to be
as accurate as possible in using scientifically recognized terms related
to the benefits of healthy chocolate. If you have any questions, be sure
to send me an email or call me. I’ll be happy to talk with you.
Your friend,
Chocolate: Separating Fact and Fiction
The following are commonly held beliefs regarding chocolate. See which
are true, which are false and which are somewhere in-between.
Statement: Chocolate is largely an “empty-calorie” food that is
unhealthy and has little to offer in the way of nutrition.
Answer: False. While chocolate does provide calories, they certainly are
not empty. Chocolate also provides a variety of other essential vitamins,
minerals and other substances (simply read the rest of this booklet to
find out why chocolate is a healthful food.)
Statement: Chocolate causes acne.
Answer: False. This on is big. For decades, teenagers have been told to
avoid the chocolate ice cream if they didn’t want zits and blackheads.
Most research, as well as various professional organizations, states that
acne is principally a result of hormone imbalance—specifically
testosterone. Diet is considered to make a very minor contribution—if
any at all—to the formation of acne.
Statement: Chocolate is addictive.
Answer: Maybe. There is much debate over this topic. While it is true
that chocolate does contain (or contribute to the production of) several
compounds active in the brain and central nervous system, the opinions
are very mixed among researchers as to the notion that chocolate can
actually be addicting. While these compounds do produce other feelings
and sensations, at least on study recently found that cocoa-filled
capsules containing all the active ingredients did not satisfy the
cravings in the same way that chocolate did. This would suggest that
the pleasant sensory experience of eating (smelling, tasting, etc.) the
chocolate is a least partly necessary to satisfy chocolate cravings or
“addictions.”
Statement: Chocolate causes allergies.
Answer: Unlikely. First of all, very few people have true food allergies.
Rather, they suffer from a food intolerance, which is less severe than an
allergy. Those with food allergies can suffer sever symptoms, such as
swollen eyes and throat, extreme itchiness in the mouth, and so on.
Those with an intolerance usually have trouble digesting a particular
food, and experience more mild gastrointestinal symptoms.
This is one reason that chocolate as an allergy trigger is highly unlikely.
Second, and allergy or intolerance symptoms associated with the
consumption of chocolate are more likely the result of an associated
food or ingredient, such as nuts or milk, both of which have far higher
allergy/intolerance rates. The research on chocolate suggests that
intolerance to chocolate is comparatively rare, and no more prevalent
that most other foods.
Healthy Chocolate User Testimonial
“I have suffered from severe allergies for 14 years. In fact, I tried
immunotherapy (allergy shots once a week for five years) with limited
results. I was taking multiple allergy pills a day and the side effects were
debilitating (drowsiness and dryness). It was a daily balancing act that I
hated.
I have had four corneal transplants and more than a dozen subsequent
reparative eye surgeries over the last 10 years due to complications with
a corneal disease. Having severe allergies and an eye disease definitely do
not mix. My allergies attack the weakest parts of my body: my eyes. If you
have had corneal transplants, rubbing your eyes is not a good idea
because of the sutures that still remain. The pain and discomfort is torture.
The steroids I put in my eyes several times daily do not necessarily help
control the symptoms. The only real solution was complete avoidance of
the elements.
Since I started drinking healthy dark chocolate with acai, I have not taken
an allergy pill or had an allergy attack. I can breathe and function normally
most days. My eyes are not suffering, and for some unexplained reason
my vision is getting better. I do not have joint pain like I used to. The only
thing I have done differently is consume these potent antioxidants.”
--Adam G.
Statement: Chocolate has no fiber.
Answer: Maybe. Processed chocolate has no fiber; the unprocessed
cocoa is a good source of insoluble fiber and soluble fiber. Both types of
fiber can add to an improved cardiovascular health and improved colon
function.
Statement: Chocolate is a big contributor to cavities.
Answer: Not really. This one seems obvious, right? How can chocolate
not cause cavities? Well, the answer is a bit more complex than most
people would like to believe. The reason that chocolate has been linked
to tooth cavities for so long is because sugar has been a prevalent
ingredient in most chocolate products. And yes, sugar does contribute
to cavities.
Truthfully, though, it is certain bacteria in the mouth that actually cause
the cavities. They use simple carbohydrates (such as sugar) to create
acid, and also contribute to plaque, both of which help break down the
enamel of the tooth to eventually create a cavity. The bacteria can use
just about any simple carbohydrate to do this. Sugar is one of these, but
there are many sources of simple carbs that have the same effect. In
fact, what scientists are finding is that simple carbs that take longer to
clear the mouth because they stick in between teeth-such as cookies,
bread, rice and so on—are more likely to contribute to cavities
than—surprise!—chocolate or even soda.
To top it off, research has shown that chocolate isn’t a contributor to
cavities any more than most foods. And at least one study shows that it
can inhibit the bacteria that are responsible for tooth decay. This
doesn’t mean that you should go eat all the chocolate you want and
never brush your teeth. Just know that chocolate (especially a
high-quality dark product) can actually help protect your teeth. And
remember to always brush and floss—the two best proven ways to
avoid tooth decay.
Healthy Chocolate User Testimonial
“I have exciting news to share with you. I am still shocked and so happy!
I just got home from my Periodontist (dental surgeon) today. I will tell
you the story:
“A little over a month ago after I went to the dentist for check up and
cleaning. The dentist saw that I had bone loss in one of my teeth and
recommended me to see a Periodontist to check it out. I thought to myself,
‘Oh no, something serious is happening to my oral hygiene.’
“I went to see a periodontist in Rancho Mirage, he said I had to have one
tooth pulled out, implanted and other five teeth bone grafted for over
$7,000.00. I said, ‘Wow! Is my oral hygiene that serious? I feel no pain,
just little discomfort on one tooth.’ I wanted to get 2nd opinion to make
sure that was true and went to another periodontist, he said I did not need
to have the tooth pulled, no implant, no bone grafts, only incision and
scrape out plaque from down deep into my gum pockets for $760.00. I
thought that was so much better! He gave me an appointment to have it
done two weeks later and said to brush my teeth more often and take care
of them. So I brushed my teeth twice a day, ate more healthy dark
chocolate daily (sucked on them to let it soak into my gums).
“I was nervous about the surgery the whole time. When I went today, he
explained to me the procedure of the surgery and was going to give me a
shot to numb my gums. When he checked on my gums and was surprised,
gave me a big smile and said, ‘This is a miracle, you did a good job taking
better care of your teeth, you have no plaque, it is all gone. I do not need
to give you surgery!’ I was so surprised and so happy, no surgery! I told
him about healthy dark chocolate and he was interested. Wow! Healthy
dark chocolate has been shown to be excellent for oral hygiene.
“I told my best friend about this, she then told me her story and the same
thing had happened to her, her dentist told her she would have to go back
to periodontist because her gums were inflamed again. Instead of going to
see periodontist, she wanted to try healthy dark chocolate for 3 months
and when she went for her next cleaning and check up, the dentist asked
her, ‘What did you do? Did you change toothpaste or toothbrush or
what? Your gums are healthy!" My friend was so happy and told him how
healthy dark chocolate took care of her. He, too, was very interested.
“There have been many dental stories about healthy dark chocolate
improving patients’ oral hygiene. I am so thankful and so happy. We
also saved $$$$. Isn't that wonderful? I DO NOT NEED DENTAL
SURGERY!”
-Valerie A.
Statement: Chocolate causes migraine headaches.
Answer: False. A study by Moffett looked at twenty-five patients who
felt that chocolate caused their headaches. He concluded after a
double-blind study that “chocolate on its own is rarely a precipitant of
migraines.”
Statement: Chocolate makes you fat.
Answer: False. Unless you eat half a chocolate cake every day,
chocolate won’t make you gain weight. But it’s not really the chocolate
that makes you fat. It’s the other ingredients—sugar, flour, fats,
etc.—that add up to gross amounts of calories and are most responsible
for any weight gain associated with “chocolate.”
In fact, if you eat healthy dark chocolate, not only will you not gain
weight, it may actually help you lose weight, will improve your
cardiovascular health, and possibly enhance your mood and brain
function. So don’t be afraid of chocolate—just be afraid of eating
enormous amounts of calories that often accompany unhealthy
chocolate products.
Chocolate Questions and Answers
As scientific data continues to mount regarding the health benefits, I
have received hundreds of questions over the years from patients and
readers just like you. The following represent some of the most asked
questions, as well as answers that hopefully will help you understand
what role cocoa and chocolate foods can play in achieving optimal
health.
Q. Where does chocolate come from?
A: The answer to this question is crucial to understanding why
chocolate has health benefits. Because of the association of chocolate
with desserts and sweets, it is often difficult for people to believe that
chocolate can actually be good for you. In fact, chocolate has plant
origins, and like other plants, has nutritional value.
The cocoa bean is actually an almond-shaped seed from the large fruit
pods—about a foot long—of the flowering cacao tree. These seeds,
which are the basic ingredient to any chocolate product, are nutritional
powerhouses. The average tree can hold between 20 and 35 pods at
any given time, and the pods take an average of 4 to 6 months to
mature.
The cocoa bean is then generally broken into nibs and ground into a
paste. The paste is then pressed, and its liquid cocoa butter is drained
off and cake-like cocoa powder remains. About 10 pods (totaling
between 300 and 6700 seeds) produce two pounds of cocoa paste.
Most of the world’s chocolate now comes from the Ivory Coast, with
Ghana and Indonesia following close behind. Brazil, Nigeria and
Cameroon are also cocoa producers, though on a much smaller scale.
Q. Has chocolate been used historically either as a medicine or
healthful food staple?
A. Although you may think of chocolate as having a relatively short
history, its origins date back thousands of years ago to ancient
Mesoamerica, constituting what today is known as southern Mexico,
Belize, Guatemala, Honduras, and par of El Salvador.
Among the earliest people to discover the health benefits of chocolate
were the Maya and their predecessors, the Olmec culture, in
approximately 1500 B.C. these ancient peoples in the Americas used
the chocolate being as the main ingredient in a bitter beverage revered
for its nourishing qualities and ability to boost energy and stamina. It
was also used to treat stomach and intestinal complaints, infections,
fever and coughs. The drink was a mixture of fermented and roasted
cocoa paste, water, chili peppers, cornmeal, and other ingredients
blended into a spicy, frothy, and sugar-free health drink.
In fact, for the ancient Mesoamericans, chocolate was more than just a
favored health food. It's also played an important role in their religion,
society and the economy.
Because of its value and popularity, the cacao bean became a significant
trade item for the Mayans. In fact, the Aztecs -- who could not grow the
cacao tree because of their dry climate -- became so enamored with the
bean that they often required that conquered peoples paid their tribute
in cacao beans. The Aztec word for the delightsome drink-xocolatl,
which means "bitter water" -- is what was eventually transformed into
the modern English word, chocolate.
Q. How did the chocolate gain worldwide popularity?
A. Until the 1500s, no one outside of the New World knew anything at all
about chocolate, although historical records indicate that other
European explorers, including Columbus, at least in counter to cacao in
the Americas. It wasn't until Hernan Cortés conquered Mexico in 1521
that the Spanish began to learn about the delicious flavor of chocolate.
Cortes and his men had their first taste of the beverage from the
confiscated treasure stores of the Aztecs.
Eventually, chocolate beverages gained popularity among European
aristocrats and remained a status symbol for the wealthy until the
chocolate candies were first mass produce a public in the 19th century.
Q. Why are we now suddenly interested in cocoa when it has
been around for such a long time?
A. Over the centuries, chocolate has come full circle. Most of the
modern world currently views chocolate as a tasty but quite unhealthy
indulgence meant for only occasional consumption. But health
conscious consumers are now learning that dark chocolate, devoid of
some of the unhelpful ingredients usually paired with it in confectionery
products, possesses some impressive health properties
In fact, chocolate has grabbed the interest of the scientific and health
communities -- so much so that in February 2000, it held center stage
at the annual meeting and the Annual Meeting and Science Innovation
Exposition at the American Association for the Advancement of Science,
and later in the 2004, 2006, and 2007 at the National Academies in
Washington, DC. These meetings have featured international scientists
from the public and private sectors, bringing together committees of
experts in all areas of science and technology
These symposiums and the promising studies completed on cocoa in
the last several years have raised the awareness of the public regarding
the potential of chocolate to improve health. While some still view
chocolate as a "sinful" indulgence, emerging studies seem to be
changing the public view. In time, it will be common knowledge that
cocoa products represent a healthful food choice for disease prevention
and overall wellness.
Q. What the conditions may potentially respond to the nutrients
in chocolate?
A. Numerous studies support a variety of potential health benefits from
cocoa beans and dark chocolate in particular, including protection of the
cardiovascular system, cellular function, cancer prevention, relief of
inflammatory conditions, and improved symptoms of diabetes.
Q. What are the key nutrients in cocoa?
A. Cocoa’s health promoting potential can be traced back to its
optimized nutritional profile. It may surprise you to learn that chocolate
is rich in a variety of nutrients that give it its energy-boosting,
disease-preventing properties, even rivaling the nutritional power of
many commonplace fruits and vegetables. Its key ingredients include
various vitamins and minerals, and perhaps its most important
ingredients are its polyphenols -- including catechins, flavanols and
flavonoids. These compounds are proving to be potent antioxidant,
anti-inflammatory and cell-protecting health agents.
Healthy Chocolate User Testimonial
I used to have low energy because of my heart condition (my heart
doesn't beat at a steady rhythm). When I would go to the gym to swim, I
would only be able to swim about half a lap before I was exhausted.
I have been using a healthy chocolate drink with acai for three months
now. I recently went back to the gym to try swimming and was shocked to
see how much energy I had. I was able to swim over 12 laps! The only
reason that I had to stop was because the muscles in my legs were
shaking because they weren't used to having that much exertion. This
product has changed my outlook!
-Bill E.
Q. Is there any scientific research to back these claims?
A. Of course, chocolate’s health potential is backed by centuries of use
around the world, but more than that, its benefits to have also been the
subject of several years of research. Scientific interest in cocoa has
grown in recent years and continues to grow, and hundreds of
published studies found in reputable medical journals support its health
benefits.
Q. scientists have identified antioxidant activity in chocolate.
What does this mean and how do we determine the antioxidant
potency of cocoa and other antioxidant foods?
A. Among cocoa’s most impressive phytonutrients are several types of
polyphenols, largely recognized as the most powerful antioxidant and
anti-inflammatory compounds known. Polyphenols can be found in a
variety of fruits and vegetables ranging from onions to apples, green
tea, red wine and cocoa. They comprise multiple categories, including
phenolic acids, simple phenols, phenylpropanoids, quinines, stilbenes,
xanthones, and the largest group—flavonoids (also called
bioflavonoids), which make up a majority of the polyphenol family and
are further broken down in classes and subclasses such as catechins,
epicatechins, proanthocyanidins and procyanidins.
Hundreds of studies have found that flavonoids possess
anti-inflammatory, antioxidant, antibacterial, anticancer, and antiviral
properties, as well as the ability to act like hormones (without the
damaging side effects), protect and repair of the liver, relax and dilate
the blood vessels, modify blood platelet clotting, maintain mental
function, lower the risk of different forms of dementia, fight cancer,
prevent tooth cavities and other forms of oral disease, and relieve
allergy symptoms, among other benefits. They also possess
hypoglycemic properties that help the body utilize sugars efficiently,
thereby normalizing blood sugar levels for diabetes protection and can
halt free radical damage of the eyes and extremities, where diabetes
tends to take its toll.
Healthy Chocolate User Testimonial
“I started taking an ounce of a chocolate antioxidant beverage three times
a day. In addition to feeling the usual benefits of vigor and well-being,
after the first five days, I began to notice that my eyesight in my blind
right eye was improving. After the first eight days of using the chocolate
drink, I became gratefully aware that the retina and macula in my blind
eye was actually being restored to better vision. Slight improvements
were noted daily, until I gradually came to realize that Venetian blinds on
the right edge of my window actually extended all the way across the
window.”
-Merrel H.
Q. I have heard that chocolate can protect the cardiovascular
system. How is this possible?
A. The heart protective effects of cocoa are probably the most
documented. Dozens of studies confirm its ability to protect by
counteracting free radical oxidation and blood vessel inflammation,
improving blood platelet function, decreasing blood clotting, increasing
HDL ("good") cholesterol, reducing LDL ("bad") cholesterol levels,
increasing prostacyclin activity (which helps blood vessels to relax),
and reducing blood pressure.
A 2007 study published in the Archives of Internal Medicine analyzed
the effect of tea and cocoa on blood pressure. Researchers found that
the consumption of foods rich in cocoa may reduce blood pressure,
while tea appeared to have no effect. In fact, the benefits of cocoa on
blood pressure were similar to those of standard pharmaceutical
prescriptions, including beta blockers.
The lowered risk for cardiovascular disease could not be explained
simply by lowered blood pressure, and researchers attributed the
reduced risk to a myriad of cocoa’s benefits, including improvements in
the function of blood vessels, lower blood glucose levels, lower platelet
function, improved cholesterol levels, decreased oxidation of blood
lipids, and reduced activity of the inflammatory components such as
cytokines.
These findings are supported by findings from numerous other studies.
In fact, a team of scientists from the Harvard School of Public Health
reviewed close to 140 studies completed on the relationship of
chocolate and cocoa to cardiovascular health. The research team
concluded that chocolate is a major source of flavonoids (epicatechins,
catechins, and procyanidins), and found that the principal fat in
chocolate -- stearic acid -- did not have adverse effects on blood vessels,
cholesterol levels or overall cardiovascular health because it is
metabolized differently than other saturated fats. The authors
concluded that regular consumption of chocolate should decrease the
risk of cardiovascular-related conditions, and recommended long-term
studies to confirm this.
Healthy Chocolate User Testimonial
“My family has a history of high blood pressure. I am 37 years old, and my
blood pressure was averaging between 150 and 159 before I started to
drink a healthy chocolate antioxidant beverage. Since I started using the
drink, my blood pressure has dropped 40 points. Needless to say, my
entire family is using this healthy chocolate with acai.”
-Jedd N.
Q. Can cocoa help in the treatment of diabetes?
A. Chocolate’s heart-protective benefits may also be helpful to
individuals with diabetes. It is well known that the majority of diabetes
related deaths result from cardiovascular conditions such as
atherosclerosis, infarction, stroke and peripheral vascular disease.
Elevated blood sugar levels cause micro-blood vessel damage, which
ultimately causes scarring and blood vessel blockage. This damage
causes neuropathy (pain in the nerves) and edema (water in the
tissues) in extremities, which can lead to ulcerations and amputations.
It also causes kidney damage (nephropathy) and even blindness
(retinopathy).
Researchers from Italy have recently reported that oxidative stress is
the underlying cause of insulin resistance, glucose intolerance and
diabetes. If this is the case, antioxidant rich foods like cocoa may help
treat and prevent the disease.
A 2005 the study from the University of L’Aquila in Italy and Tufts
University suggests that flavonols present in chocolate can protect the
cardiovascular system and can improve the utilization of insulin in
diabetic patients. The findings indicate that flavonols can lower blood
pressure and lower overall blood fat levels. The researchers also
discovered that even the short-term administration of dark chocolate
can result in significant improvement in insulin sensitivity (insulin
resistance is a key problem in type-2 diabetes). Flavonoids help type-2
diabetes mitigate insulin resistance, thus lowering and regulating blood
sugar.
A recent article in the Journal of Nutrition discusses the protection that
cocoa polyphenols can provide against after-meal oxidative stress. The
authors explain that nutritional oxidative stress occurs because there is
an imbalance between the body's pro-oxidant load and it's antioxidant
defense. This is a consequence of excessive intake of free radicals or of
inadequate supply of antioxidants. This imbalance contributes, of
course, to a higher risk of cardiovascular problems -- and diabetes. This
distress can be reduced by the ingestion of dietary polyphenols or
antioxidants found in chocolate.
Healthy Chocolate User Testimonial
“I was diagnosed with diabetes in the summer of 2004. What a shock. I
was immediately given a prescription for a drug to control my sugar level.
I, of course, changed my diet and started exercising. After being on a
chocolate and acai product for 30 days, I am no longer on my prescription
drug. My sugar level is staying in the normal range. And as a "chocoholic,"
I can now eat chocolate again, guilt-free!”
-Butch S.
Q. My doctor told me that inflammation is a key contributor to
my joint pain. Can cocoa treat inflammation?
A. Although cocoa’s effect on inflammation has not been the subject of
many studies, most scientists in the field of chocolate research agree
that one of cocoa's primary benefits is its ability to prevent or even
reverse inflammatory response in the body.
In a 2005 study published in the American Journal of Clinical Nutrition,
researchers discovered that epicatechin and other flavonols found in
cocoa proved to be effective at inhibiting the action of leukotrienes,
inflammatory messengers that can be a key contributor to
inflammation-related conditions when produced in excess. Flavanols
also reduce inflammation by inhibiting cyclooxygenase (COX-2),
inflammatory cytokines and interleukin-1 beta.
A recent review of cocoa research found that cocoa is indeed a potent
anti-inflammatory agent.
Healthy Chocolate User Testimonial
“I am 57 years old and thought that all of the problems I suffered were just
part of getting old, or the "Golden Years." Not much gets me down, but
feeling chronic pain has been very challenging. A couple years back I was
diagnosed with fibromyalgia; I received various treatments for many
years. My muscles didn't work like they were supposed to, and I had
blinding headaches four times a week. Pain medication did help, but that
brought on its own set of problems. Chronic pain takes it toll, and at times
it was unbearable. I found out how easy it would be to become addicted to
pain medication, and at times I probably would have done anything to
make the pain go away for just ten minutes. Thankfully, I was never
tempted by more than what I could stand. I also have arthritic joints. They
aren't terrible but painful enough that I climb the stairs slowly and have to
make sure that I have a tight grip before I pick something up.
“Ever since I started to take a wonderful chocolate drink with acai, I
noticed a real change. Then the real surprise came. After three weeks I
didn't have any more headaches. I would wake up each morning and
expect the usual wave of pain that I would experience when I moved my
head each morning. When it did not happen, I almost cried tears of
gratitude. Yes, I still do have the occasional headache. But with all that I
have been through, I can deal with that. And believe it or not, I now run up
and down the stairs without pain. All this is possible with just three ounces
of this ultimate antioxidant beverage each day.”
-Karen S.
Q. Can chocolate provide benefits to those suffering from
autoimmune diseases such as lupus, ulcerative colitis and
fibromyalgia?
A. Cocoa does show potential as an immune modulator, which may be
helpful in the treatment of lupus, colitis, arthritis, eczema and other
autoimmune diseases. People diagnosed with chronic fatigue syndrome
are quite often told to avoid chocolate because of the sugar, caffeine,
and fats in it. However, recent research on chronic fatigue suggests that
the chemicals in cocoa like theobromine, tyramine,
tryptophan-serotonin, endorphins, and anandamide decrease anxiety
and boost energy levels while reducing inflammation and pain. These
same properties benefit those suffering with other autoimmune
disorders. A 2006 study found that cocoa’s flavanol content may make
it a viable treatment for, and possibly prevent, a broad array of chronic
diseases resulting from dysfunctional inflammatory responses, like
fibromyalgia, colitis, and lupus.
Q. Is it true that chocolate can increase energy and act as an
aphrodisiac?
A. Chocolate contains phenylethylamine (PEA), which is also known as
the "love chemical" known for increasing a sense of well-being and
contentment. In fact, it is reported that Casanova often ate chocolate
because of its aphrodisiac properties. It is believed to work by making
the brain release endorphins, the main source of chocolates pleasure
and mood enhancers.
Chocolate also contains anandamide, which promotes the feelings of
well-being and may be responsible for the "runner's high" common to
many endurance athletes. Cocoa also has the two metabolites of
anandamide, both of which help maintain the effect longer in the body.
The cocoa bean also was one of the best natural sources of the amino
acid arginine, a natural sexual stimulant.
Cocoa’s theobromine content mildly stimulates the central nervous
systems and provides additional energy, as well as possibly boosting
female libido. Theobromine is also a cousin of caffeine, but does not
have the side effects associated with caffeine.
Q. I have heard women say that they crave chocolate when they
are depressed. Why is this?
A. Chocolate contains a compound called tryptophan, which is a
precursor of the natural antidepressant hormone serotonin. In fact,
research shows that chocolate consumption increases levels of
dopamine and serotonin in the body.
Cocoa also contains natural dopamine, which elevates moods and has
been associated with increased mental acuity, increased concentration
and a positive attitude. These two vital chemicals help lower risk of
depression and increase overall mental function. In fact, it has been
suggested that cocoa contains MAO inhibitor chemicals, which fight
depression and may explain the added benefits to those with
ADD/ADHD.
It's also interesting to note that eating chocolate tends to trigger the
release of endorphins, the body's own opiates. Increased endorphin
levels mean reduced pain sensitivity, a "warm" feeling of contentment,
and overall mood elevation. Those trying to kick a smoking habit may
also benefit from cocoa’s mood-elevating and depression-fighting
abilities to mitigate the irritability and other mood changes associated
with nicotine withdrawal.
Q. I have heard that cocoa can improve mental function. Is this
true?
A. Cocoa’s natural dopamine content not only elevates moods, but also
is attributed with boosting concentration levels and mental acuity. Its
MAO inhibitor action may explain its benefits for those with ADHD and
may possibly help in preventing neurodegenerative diseases.
A recent study from Wheeling Jesuit University involved different
groups of volunteers who consumed different forms of chocolate -- milk,
dark, carob -- as well as a control group who consumed no chocolate.
The researchers conducted different neuropsychological tests to
determine cognitive performance -- memory, attention span, reaction
time, and problem solving. The chocolate groups scored much higher
on verbal and visual memory, impulse control and reaction time. While
the study was very limited, it suggests that the chemicals in chocolate
may improve overall mental function.
A recent human study provided exciting results regarding the possible
brain-friendly effects of cocoa. Researchers from the University of
Nottingham, Britain, found that consumption of a cocoa drink rich in
flavanols boosts blood flow to key areas of the brain for two to three
hours. This effect is believed to be the result of increased dilation in the
brain’s blood vessels, which permits more blood, oxygen and other
nutrients to reach key areas of the brain.
Q. Can chocolate really help me lose weight?
A. Japanese researchers have discovered that regular cocoa
consumption may prevent obesity and weight gain by regulating the
genes involved in fat metabolism. The researchers fed two groups of
rats different high--fat diets -- one high in real cocoa and the other
without the cocoa supplement. After 21 days, the researchers
measured the white adipose fat weight and blood fat levels of each rat,
as well as the gene expression profiles. Body weight, adipose fat weight
and blood lipid levels were also lower in the cocoa group. It appears that
chocolate helps to restrict fat metabolism and storage, while
stimulating thermogenesis, or fat burning, in the body. Scientists
concluded that cocoa flavanols can prevent weight gain and obesity
related to a high-fat diet.
Healthy Chocolate User Testimonial
“Since taking healthy dark chocolate for the last several months, I have lost a total of
19 1/2 inches from my bust, waist, thighs, arms and stomach. I sleep like a baby and
the pain in both my wrists has significantly decreased. Thanks to healthy dark
chocolate, I no longer have to take pills for temporary relief. I have found healthy dark
chocolate to improve my overall well-being and to be the best antioxidant food to help
me fight free-radicals.”
-Ms. Jeremy W.
Q. I've suffered from bad as skin for years -- is it true that
chocolate causes acne?
A. It is widely recognized by most dermatologists that acne is not highly
linked to the consumption of any food, including chocolate. In fact, the
antioxidants in chocolate may actually prevent UV skin damage and
slow the aging process, according to a recent study published in the
Journal of Nutrition.
Q. There are reports that cocoa can help improve dental health.
How is this?
A. For a long time, chocolate has been listed as a contributor to cavities
and tooth decay, most likely because of its association with sugary
confections. The truth is, however, that chocolate does not contribute to
cavities and, in fact, fights the bacteria and low oral pH levels that lead
to tooth decay.
The number one reason why chocolate does not cause cavities is its
inherent lack of fermentable carbohydrates. Sugars in chocolate foods
are added, and these added sugars may lead to cavities, but multiple
studies have found that even after chocolate is sweetened, it still does
not increase cavity risk. Researchers for the classic 1950s Vipeholm
study in Sweden reported no statistically significant difference in the
incidence of cavities among a control group that consumed no sweets
and another group that consumed chocolate. Another study tested the
cavity-causing effect of several common snack foods on rats, and found
solid milk chocolate among the lowest in all of the foods evaluated.
Q. Does chocolate provide any benefits for those with
neurodegenerative diseases such as Parkinson's, multiple
sclerosis (MS), or dementia?
A. Antioxidant properties in cocoa may also benefit those with
neurodegenerative diseases like dementia or MS. Cocoa contains
several potent oxidant-fighting ingredients, and possesses the same
ability to decrease free-radical damage that may contribute to
dementia and decline in mental function. Other studies on the key
compounds found in cocoa -- such as catechins -- support these
findings.
A study recently looked at older Japanese-American men and women
who drink fruit or vegetable juices three times a week, and showed a
75% reduction in risk of developing Alzheimer's dementia. No benefit
was seen with supplemental or dietary vitamins like E, C, or
beta-carotene. Researchers at the University of South Florida published
a study that found that a high-flavonoid diet in some cases reversed
normal age-related declines in memory and learning in rats. A related
to stroke study found a decrease in stroke size in rats fed a high
flavonoid diet. It is felt that the antioxidants and anti-inflammatory
substances in the diet reduced nerve cell injury and death triggered by
the stroke.
Q. Are there findings suggesting that cocoa may help fight
cancer?
A. Yes. In recent years, scientific research has uncovered the potential
of chocolate’s main constituents to fight cancer. Findings from a 2005
study in Molecular Cancer Therapeutics shows that one of chocolate’s
procyanidins deactivates a number of proteins that prompt cancer cells
to continually divide. The Georgetown University research team
performed a variety of tests on breast cancer cells and four proteins
that contribute to their division and growth. They discovered that after
treating the cells with the procyanidin compound, all four proteins were
essentially "turned off," and the cancer cells stopped dividing. The
Procyanidin deactivated four separate regulatory proteins, greatly
enhancing its inhibitory effect. Many anticancer agents only display a
single inhibitory effect.
Another study found that procyanidins were potent inhibitors of a
molecule responsible for increasing blood vessels in a tumor, thereby
making the cancer grow faster. Cocoa procyanidins stop new blood
vessels from forming, which in turn inhibits cancer cell growth.
Numerous cancers like colon, breast, lung, ovarian, and prostate
cancers are controlled in part by this molecule. Moreover, researchers
from Weill Cornell Medical College, Strang Cancer Prevention Center,
and Brigham and Women’s Hospital discovered that certain catechins in
cocoa were able to restrict the growth of intestinal tumors (up to 75%)
in mice.
Q. Will chocolate interfere with chemotherapy?
A. There is no documented evidence that chocolate will interfere with
chemo treatments. In fact, it could help. A recent review of 19 trials
published in Cancer Treatment Reviews found that survival data of
cancer patients using antioxidant therapy as an adjunct to
chemotherapy were similar or better than for those not using
antioxidants. In addition, none of the trials supported the theory that
antioxidant supplements diminish the effectiveness of chemotherapy.
Q. How is it possible that cocoa can help with so many
conditions?
A. Although the exact reason why some healthy foods like cocoa
provides such wide-ranging health benefits is still unknown, we do
know that chocolate does have a multifaceted effect on the body.
The answer lies in its unique nutritional makeup and its antioxidant
potential. Because cocoa is antioxidant-rich, it is no surprise that it
helps with all the conditions associated with free-radical damage, which
we are susceptible to all the time every day. Antioxidants work on a
cellular level to deactivate free radicals in the body, neutralizing their
effects and preventing cell damage, thereby reducing your risk for
disease and slowing the aging process. In fact, experts believe that free
radicals are involved in dozens of health conditions and diseases,
including potentially deadly ones such as heart disease, stroke,
diabetes, cataracts, arthritis, dementia, multiple sclerosis, autoimmune
dysfunction and cancer. Consequently, the antioxidant potential of
chocolate is such that it may offer one of the highest potencies among
the antioxidant-rich foods discovered to date.
Q. I've heard that chocolate causes migraines, insomnia, acne,
and acid reflux. What is fact and what is fiction?
A. through the years, chocolate has been blamed for a wide range of
complaints, including skin problems, sleeplessness, headaches,
allergies and digestive upset.
Studies have shown no link between acne and chocolate consumption.
Allergies are also rare, and it is believed that many allergies and
headaches attributed to chocolate are actually the result of other
ingredients used in chocolate confections, such as dairy, nuts or sugar.
A study looked at 25 patients who felt that chocolate caused their
headaches. The lead researcher concluded after a double-blind study
that, "chocolate on its own is rarely a precipitant of migraines." Often a
fat, refined sugar or added caffeine causes the headaches. This is also
true for fibrocystic breast disease, which is not affected by unprocessed
dark cocoa.
The sleeplessness misconception is probably due to the mistaken belief
that chocolate contains a lot of caffeine, when in actuality a cup of decaf
coffee has more caffeine than a serving of dark chocolate. In fact,
chocolate consumption may actually boost production of the sleep
enhancing neurotransmitters melatonin and dimethyltriptamine.
Digestive upset and acid reflux are also attributed to cocoa
consumption but without sufficient evidence to support a link. In fact,
most studies show that any digestive upset linked to chocolate is likely
due to the high fat and sugar content, not the cocoa itself. Other
research suggests that cocoa may be able to decrease acid production.
Q. Is chocolate safe?
A. A multitude of sins has been assigned to chocolate, from skin
blemishes to migraine headaches to weight gain. Chocolate is
considered fattening, overly caffeinated, and lacking in nutritional value.
However, helpful, high-quality chocolate products are actually quite
safe -- and healthy! Food allergies to chocolate are less common than
believed, and the caffeine content is actually quite low in most
chocolate products. Many cosmetic and health issues attributed to
chocolate are not backed by recent scientific research. The culprit is
more often dairy, sugar or other additives.
Q. Is the fat content of chocolate harmful?
A. Actually, high-quality dark chocolate does not contain high amounts
of fat, and most of it is in the form of cocoa butter, the natural fat of the
cacao bean.
Cocoa butter is one of the most stable vegetable fats, containing natural
antioxidants that prevent rancidity. And it is considered generally
healthy for humans. Though cocoa butter contains saturated fats,
scientists mostly agree that its main fat components -- stearic acid,
palmitic acid (saturated fats), oleic acid (monounsaturated fat) and
linoleic acid (polyunsaturated fat)—all contribute to a healthy lipid
profile. At worst, cocoa butter's profile is neutral, meaning it does not
increase blood cholesterol levels.
Q. Are there any drug interactions or other contraindications for
cocoa? Can I take my regular prescriptions?
A. There are no known contraindications or drug interactions relating to
cocoa. You should be able to continue your regular prescriptions, but
always consult a physician before beginning any health or nutritional
program. Also, tell your doctor about any supplement programs before
undergoing surgery.
Q. Does chocolate contain caffeine?
A. The caffeine content of chocolate has been the subject of much
debate -- and conflicting research from the scientific community. Some
data suggests that there is caffeine content in the cocoa bean, though
the International Cocoa Organization states that the caffeine content is
very low. Other data suggests there is no caffeine in cocoa, and that any
caffeine present has been added by manufacturers.
It's also interesting to note that some data suggests that there is
caffeine in the fiber and husk that surround the cocoa bean. If the beans
are properly cleaned, then there should be virtually no caffeine in the
chocolate products. However, lower-grade chocolate often may contain
cocoa fiber because it costs more to completely remove, thereby
increasing the probability that small amounts of caffeine will occur in
the final product.
Q. What is “dutching,” and is it a good thing?
A. Cocoa powder producers use a hydraulic press to remove 50 to 75%
of the cocoa butter from cacao paste, leaving behind solids that can be
ground into cocoa. Cocoa powder usually comes in two varieties:
natural or non-alkalized, and Dutch-processed or alkalized. Natural
cocoa retains its natural acidity. Dutching processes the cocoa with an
alkali to neutralize the acidity. Although the dutching process gives
cocoa a smoother, less bitter taste and a richer color, it also can
neutralize the antioxidants and other nutrients in the cocoa. When
choosing chocolate products for health benefit, avoid cocoa that has
undergone Dutch processing.
Q. Can I become addicted to chocolate?
A. The word “chocoholic” may have worked its way into the modern
lexicon, but the actual risk of chocolate addiction is small -- despite the
cravings you may feel when you are stressed or depressed.
The debate on chocolate’s addictive qualities will likely continue for
years to come. The truth is that although chocolate does contain (or
contribute to the production of) several compounds active in the brain
and central nervous system, opinions are mixed among researchers
about whether chocolate can actually be addicting.
These compounds do produce other feelings and sensations, but at
least one study recently found that cocoa-filled capsules containing all
the active ingredients did not satisfy the cravings in the same way that
chocolate did. This would suggest that the pleasant sensory experience
of eating (smelling, tasting, etc.) the chocolate is at least partly
necessary to satisfy chocolate cravings or "addictions."
Q. Can I eat too much chocolate?
A. Chocolate is widely believed to be an "empty calorie" food with little
nutrition. The calories in chocolate are definitely not empty, however.
Cocoa provides a variety of vitamins, minerals, and other essential
nutritional supplements.
Although chocolate has many health benefits and a strong antioxidant
profile, this is not an excuse to eat as much chocolate as you want.
Moderation is key. And picking the right chocolate product is very
important. Read labels before you indulge!
Chocolate can add a few inches to your waistline if you overdo it. But
dark and bittersweet chocolate can be a healthier option than most
cookies, crackers, chips and other common snack foods. In fact,
chocolate may prevent obesity resulting from a high-fat diet.
Q. How soon after beginning a nutritional program with
chocolate will I start to see results?
A. Although you should not expect to see big changes immediately, the
regular addition of a healthful chocolate supplement, food product, or
beverage into your balanced nutrition plan should offer a measurable
improvement in overall health and wellness within weeks of starting the
program. Some people may see a more immediate effect, but for others,
significant improvements may take a few weeks to reveal themselves,
especially in those whose health is already compromised. That said,
researchers reported in a 2005 issue of Heart that measurable heart
benefits from dark chocolate can be seen on platelet function within a
few hours after consumption.
With daily consumption, give the program four to six weeks and up to
six months for maximum effect, and remember that more is not always
better.
Q. Will milk or heat ruin the benefits of chocolate?
A. Although it has been commonly thought that milk interferes with the
health potential of chocolate, recent research calls this belief into
question. A 2003 study published in Nature challenges the idea that the
bioavailability of polyphenols in chocolate is restricted by milk proteins.
Earlier research suggested that milk proteins bind to flavanols, thereby
rendering them inactive. However, this study tested the effect of milk
on the absorption of chocolate flavanols and found that the levels of the
flavanol epicatechins in the blood rose after consumption of chocolate.
This suggests that the addition of milk made no difference in the
antioxidant capacity of flavonoids in the body.
A Spanish study presented at the annual 2005 International Conference
on Polyphenols and Health also tested the effect of milk on the
availability of polyphenols. The study found that epicatechin levels in
the blood were not significantly different between those fed a
milk-and-cocoa beverage and others fed a water-and-cocoa beverage.
Both groups scored significantly higher than a group fed only whole
milk. Researchers concluded that milk does not impair flavonoid
bioavailability from cocoa powder.
As far as heat is concerned, aim for processed cocoa that is not roasted
and was not processed at temperatures in excess of 110°F
Q. What characteristics should I look for in helpful, high-quality
chocolate?
A. Because of these differences, consider the following when choosing a
healthful chocolate product:
Choose dried, not roasted, cocoa beans that have been washed and
thoroughly cleaned.
Avoid chocolates that have undergone any alkalization or "dutching"
processes, which can neutralize the effects of nutrients in the beans,
as well as interfere with its antioxidant potential.
The chocolate should be tested for bacteria and other infectious
agents, as well as for lead.
Processing temperature for cacao beans should not exceed 110°F
Look at the ingredients -- a healthful chocolate product should have
cocoa butter and cocoa solids as primary ingredients, not milk fats
or hydrogenated oils. Avoid chocolate products high in refined sugar,
corn syrup and/or preservatives.
Bitter is best. Although milk chocolate isn't "bad," studies have
confirmed that chocolate products with the highest antioxidant
activity contained at least 70% pure cocoa powder.
How chocolate is sweetened is another important point. Avoid
products high in refined sugars. Instead, good sweetening agents
include low-glycemic sugars such as unprocessed crystallized cane
sugar, fructose, and agave syrup. Also, sugar alcohols such
erythritol are a good alternative. Low-glycemic sugars and sugar
alcohols do not increase blood sugar levels because they are
released more slowly into the blood. Though there may be
contradictory information on the Internet regarding some of these
sweetening agents, academic research shows they are effective and
more healthy than traditional refined sugars.
Avoid products that use waxes and preservatives.
Consider a healthful chocolate beverage, as they are an effective
supplement delivery option designed for maximum nutritional effect.
Not only are such products more easily absorbed and utilized by the
body; they are also easier for the elderly and children to incorporate
into a balanced, nutritionally sound diet plan.
Consider cocoa products combined with other nutrients and/or
antioxidant compounds. Good options include those with berry
ingredients like blueberry or acai berry.
More Questions about Healthy Chocolate
“I frequently receive questions at my website specifically about Choconat,,
the Healthy Chocolate{http://peter.choconature.com}. Here are the
questions and my answers.”
-Dr. Steven E. Warren
Q: Dear Dr. Warren,
My husband suffers from Peripheral Neuropathy, mostly in his
legs, which causes him severe pain and weakness. His
neurologist has nothing to offer him other than an
antidepressant used for diabetics with the same type of
neuropathy. Have you heard of the dark chocolate helping this
condition? Thanks.
A: Dark cocoa may help this situation by stabilizing the nerve roots and
repairing the nerves, resulting in improved neuropathy and a decrease
in pain. It might take a while, but it may help.
Q: Can healthy chocolate lower triglycerides levels?
A: Yes it can. Cocoa is great for triglycerides and will lower them in
addition to cholesterol.
Q: How does insulin use improve by eating healthy chocolate?
A: The cocoa epicatechins and procyandins make the insulin work better.
It increases insulin sensitivity and forces the blood sugars faster in the
cells. It makes the sugars burn faster and helps stabilize the overall
blood sugars.
Q: What is done during the manufacturing process to insure
that the cocoa isn't contaminated by the lead that may be in the
shell? I read that for children, lead can cause permanent
neurodevelopmental defects including impaired IQ. Thank you.
A: The manufacturer tests all the batches for lead before the process
starts. There has been no lead in the products.
Q: I met a lady who is unable to take NSAIDs for some reason.
Since cocoa is a natural anti-inflammatory, do you know
whether it would be a problem or a benefit for her to consume
the healthy chocolate?
A: The cocoa is an antihistamine which stops acid production in the
stomach and it works on COX 2 pathways which does not affect the
stomach. She will do well with the cocoa.
Q: I have recently been diagnosed with failing adrenals and
have also been told I am not producing enough insulin. The
symptom that took me to my holistic doctor was complete
exhaustion to the point that sometimes, while driving, I would
have to pull over for fear of falling asleep at the wheel. My BP
has always been good (110/70) and remains so. I am an
otherwise extremely healthy, 50-year-old woman. After just a
few days on the healthy chocolate nuggets and healthy
chocolate drink, I am no longer experiencing the frequent
exhaustion. I occasionally feel tired, but it passes quickly. Am I
imagining things?
A: I am very excited about your response to the chocolate. It is truly
amazing what the right type of cocoa can do for you in a short period of
time. The different chemicals - theobromine, serotonin, MAO inhibitors,
PEA, etc. - do give you the added energy. The cocoa also stabilizes
blood sugar and makes you feel stronger quickly.
Q: My friend is allergic to refined flour, refined sugar, and milk.
Is it safe for her to try healthy chocolate?
A: There is no refined flour, sugar, or any true milk proteins. It will be
safe and help her feel better. Let me know how things progress.
Q: I know a very overweight man that is diabetic and also taking
four different medications for high blood pressure and other
health issues. He is reluctant to take the chocolate due to
diabetes. We suggested the healthy chocolate drink, but he
claims he see no difference in the ingredients in the healthy
chocolate drink and the healthy chocolate nuggets. I do not
know what medications he is on. Can you shed a little light on
this, especially if the healthy chocolate drink is OK, and why is it
OK?
A: The healthy chocolate drink is 100% unprocessed cocoa with
minimal fat and no sugar. It is the best for diabetics. The healthy
chocolate nuggets have some sugars in them, so you have to be more
careful with the healthy chocolate nuggets and diabetes.
Q: Is this gluten free?
A: Yes!
Q: Is this good for spastic colon?
A: It is great for spastic colon, Crohn's, and ulcerative colitis. It helps a
lot.
Q: The question keeps coming up about good fats and bad fats
and the fat content of the healthy chocolate products. Could you
please help clarify this matter? Thank you!
A: Please look at the booklets and the Omega 3 CD at
healthychocolatetools.com about the fats. Remember, cocoa butter is
neutral and does not increase cholesterol or put weight on you. It is a
special type of saturated fat. The unsaturated fats are from omega 6s
and 3s, which are good fats and are essential for your health. You need
these types of fats in your diet to feel better. Dr Steve
Q: I have caffeine sensitivity and have not had any caffeine
(including chocolate) for years. Do healthy chocolate products
contain caffeine?
A: Pure cocoa beans without the fiber and husk have zero to a very, very
small amount of caffeine. The Canadian government tested the healthy
chocolate bar and found no caffeine in it.
Q: We have a potential client who had a liver transplant three
years ago. He is on a potassium restricted diet, and does not
want immune boosters, so are there any reasons for him not to
take healthy chocolate products? Also, we know someone
whose grandson has ADHD and cannot take anything with
casein in it. Will he be okay with the healthy chocolate?
A: It is okay to take with the liver transplant and will help him feel better.
A healthy chocolate bar is perfect for the grandson, and it will help with
ADHD. It contains no casein.
Q: Do you have any research on how chocolate might help
people diagnosed as being bipolar?
A: Cocoa contains bioactive chemicals which will help the bipolar
disease. Healthy chocolate that contains omega 3 definitely helps
bipolar patients.
Q: How does healthy chocolate affect fibromyalgia?
A: It is wonderful for fibromyalgia, and even the fibromyalgia
association wanted information on it.
Q: My dentist was doing an implant for me, and had originally
told me that he would probably have to do a bone graft. Well, he
was so excited, I am a text book case of bone growing back and
he will be using my x-rays in talks. What I want to know is did
the chocolate help the bone to grow? Or do you think it was my
multi vitamin. I am 60.
A: It is a combination of both. I have had a lot of associates with reports
of no cavities and great gums from cocoa. Cocoa will also help bones
grow.
Q: I have a friend who has been taken off all chocolate because
of a hiatal hernia and damage to her esophagus. What would be
in chocolate that would hurt her esophagus? Can she eat
healthy chocolate? I would like to have her try healthy
chocolate but do not want to cause her a problem by going
against her doctor’s orders. Thanks for your help.
A: The sugars and fats in the chocolate cause the problem, but healthy
chocolate does not cause any problem and is good for reflux.
Q: Is it possible for a person to get toxic levels of chocolate by
consuming 4 or 5 healthy chocolate nuggets at a time, for a total
of 12-15 per day?
A: Probably not, but I do not know the upper limit, and I preach
moderation. Some can tolerate it while others would have problems.
Listen to your body.
Q: I read your "Chocolate Desk Reference". In it you state three
times that you should not eat too much of it. Others have told
me that a person can't take too much. Who is correct? What
happens if you take too much? I don't want to give people
incorrect information.
A: I preach moderation in all things, so up to four times the amount is
okay, but too much could cause problems in some people while some
could eat a lot more and have no reaction.
Q: Any studies on Parkinson’s Disease?
A: There is evidence that cocoa will help Parkinson's with the increase in
dopamine and increase in energy levels. Flavonoids, especially cocoa,
have been found to help, and, although observational study shows
some benefits, no true cross over studies have been conducted.
Q: Can I stop medications when I start this product?
A: You must always check with your physician and work with them in
making any changes in your medication. You can take information
about the product to your physician and ask for their help in any
decision you make.
Q: I am taking coumadin. What will this product change?
A: As with anyone on coumadin – a blood thinner – you must always
check with your physician and have your PT-INR followed closely. This is
very important since many products can change your results. This
product may increase the PT-INR and require a reduction in your
coumadin levels.
Q: Are there any other drug-product interactions?
A: At this time there are no other drug-product interactions but we will
monitor closely any reports of changes.
Q: Is this product safe for diabetics?
A: Raw cocoa has no added sugar, so it won’t affect blood sugar levels.
The sweetener in many healthy chocolate products is a natural
sweetener called agave. It comes from a cactus-like plant and is very
safe. It has a low glycemic index and will not cause increases in blood
sugar. Chocolate has been shown to help your blood use sugar more
effectively so it is important as always to monitor your blood sugars.
Q: Is this product a weight loss supplement?
A: No, it was not designed as a meal replacement. However, chocolate
is a natural appetite suppressant and can decrease certain people’s
appetites. Also, the natural sweetener agave goes to the brain center
and turns off the craving for sugar and it can also decrease your
appetite.
Q: I am getting diarrhea after starting this product.
A: This product contains 2 grams of fiber per serving and an increase in
fiber intake for most people will cause diarrhea for the first few days
until the body adjusts to the fiber. This natural soluble and insoluble
fiber is healthy for the body and will help you feel better.
Q: If you consume the recommended amount of dark chocolate
a day would you need additional fruits and vegetables?
A: This product contains a significant amount of antioxidants and other
phytonutrients, but there are other benefits of fresh fruits and
vegetables. You should use this product as part of a well-balanced diet
along with an active lifestyle.
Q: Is it safe during pregnancy and also for children?
A: As always you need to check with your healthcare provider. This
product can be used as part of an overall balanced diet during
pregnancy. A recent study showed that mothers who consumed
chocolate during their pregnancy had happier and more content
children at 6 months than the group that didn’t use chocolate. Children
can use this product but in smaller amounts because they do not have
the elevated free-radical load.
Q: Where does this product fall on the pH scale?
A: Acid and alkaline foods are neither good nor bad. The pH of a product
is not that important to the body’s overall pH balance. Many fruits are
acidic in nature but tend to leave an alkaline residue in the body. The
question should be not is the product acidic but whether it is
acid-forming. The pH of this product is acidic in order to maintain an
environment which prevents the growth of harmful microorganisms.
Overall this product doesn’t increase the acid load on the body.
Q: Does chocolate increase migraine headaches, acne or cysts,
and insomnia?
A: Dark chocolate in its natural form doesn’t increase headaches. It is
the sugar and fat added to chocolate products which triggers headaches
and causes increase in skin blemishes. There is no natural caffeine in
chocolate, so it does not cause insomnia.
Q: Does dark chocolate affect intake of calcium?
A: There is no evidence that dark chocolate will interfere with the
metabolism of calcium. There is some calcium in the product so you
always need to have your physician monitor your calcium levels.
Q: What vitamins and minerals are in healthy chocolate?
A: Actual percentages change from batch to batch. There is some
literature which outlines the main nutrients found in the components of
healthy chocolate:
Raw cocoa contains calcium, phosphorus, iron, thiamine (vit B1),
riboflavin (vit B2), niacin, nicotinamide (vit B3), pantothenic acid (vit
B5), pyridoxine (vit B6), ascorbic acid (vit C), magnesium, copper, zinc,
manganese, and vitamin E.
RIBOFLAVIN
It is a vitamin helps with energy production. It is what makes your urine
very yellow.
PYRIDOXINE HYDROCHLORIDE
It is a form of vitamin B6. It is a very important vitamin in more than
100 body reactions. It is important in protein metabolism, red blood cell
formation, carbohydrate and fat metabolism, neurotransmitter
formation, hormone production, and immune function.
ASCORBIC ACID
This is a form of vitamin C. Vitamin C is needed for collagen formation,
antioxidant, iron absorption, immune function, and formation of some
hormones. Vitamin C needs to be obtained from our diet and cannot be
synthesized.
THIAMINE MONONITRATE
It is a form of the vitamin thiamin, which is useful in the metabolism of
carbohydrates and BCAAs for energy. It is important for the
transmission of nerve impulses and formation of neurotransmitters.
ZINC
It is a mineral required for many body reactions. It stabilizes many cell
walls and is involved in many body reactions. It is important for the
immune system.
MAGNESIUM OXIDE
Magnesium is vital in building protein, bone metabolism, enzyme
actions, muscle contractions, nerve conductions, maintenance of teeth,
and helping the heart rhythm.
COPPER
Copper is a helper in many body functions. It helps form collagen and
helps repair connective tissues. It is an anti-inflammatory and helps
form myelin around nerves. It is an antioxidant along with zinc, SOD
(superoxide dismutase), and ceruloplasmin.
PANTOTHENIC ACID
It helps with many body chemical reactions and is very important in the
cellular metabolism of carbohydrates and fats to release energy. It is
the “antistress” vitamin. It supports the adrenal glands to increase
production of cortisone and other adrenal hormones to help counteract
stress. It is thought to prevent aging and wrinkles.
MANGANESE
Manganese is used in many body reactions, especially carbohydrate
metabolism.
VITAMIN E
It is a fat-soluble antioxidant
CALCIUM
Provides bone and tooth structure, blood clotting, nerve conduction,
and is necessary for muscle function.
NIACINAMIDE
It is an active form of the vitamin niacin which helps in many body
reactions and is especially important in the metabolism of glucose,
amino acids, and fatty acids.
Q: What antioxidants or polyphenols are contained in healthy
chocolate?
A: Cocoa contains large amounts of flavonoids – flavanols (epicatechins
and catechins), anthocyanins and proanthocyanidins.
Statement:
The information in this book is for educational purposes only and should
not be used to diagnose and treat diseases. All serious health conditions
should be treated by a competent health practitioner. Neither the
publisher nor the author of this book in any way dispenses medical
advice, prescribes remedies, or assumes responsibility for those who
choose to treat themselves.
About Steven E. Warren, MD, DPA
Dr. Warren has extensive experience in family medicine. He is
board-certified in family medicine, as well as in hospice and palliative
medicine. He is also a Fellow of the American Professional Wound Care
Association and is involved in wound care research. He is the founder of
the Foundation for Flavonoid Research. Dr. Warren is committed to
improving quality of life through nutrition and fitness. He is currently
the Medical Director of ten different nursing homes. Dr. Warren is
married with seven children.
EDUCATION
* B.A., University of Utah: Chemistry, magna cum laude
* M.S., University of Utah: Health Education, Public Health,
Community Medicine
* Finished coursework for a M.S. in Exercise Physiology
* D.P.A., George Washington University: Health Care Policy Analysis
and Administration
* M.D. George Washington University
* Internship and Residency, University of Utah: Preventive Medicine
and Nutrition Boards
* American Board of Family Practice
* American Board of Hospice and Palliative Medicine
* Fellow of the American Academy of Family Practice
* Fellow of the American Academy of Wound Care Professionals
WORK EXPERIENCE
* Consultant for DHEW (Department of Health, Education, and
Welfare) Health Resource
* Administration Office of Planning, Evaluation, and Legislation
* Private Practice: National Health Corp
* Internal Medicine, Obstetrics, Surgery
* Wasatch Family Medicine Holy Cross/ HCA family practice
* Medical Clinic family practice
* Medical Director of 10 different Nursing Homes and a Hospice
Group
* Full-time Geriatrics in Nursing Homes, Home Visits for Hospice
patients
* Board of Trustees: Utah Medical Association
MEMBERSHIPS/HONORS
* American Medical Directors Association (AMDA)
* Phi Kappa Phi
* Phi Beta Kappa
* Pi Alpha Alpha (Honors Public Administration Society)
* Outstanding NHSC Rural Physician
* Featured in 3 PBS specials:
o CODE Blue Frontier Medicine 1992
o The Atomic Stampede 1994
o The Journey Home—Hospice Story 2001
LECTURES
* Sports Nutrition
* Hospice
* Pain Management
* Symptom Management
* Wound Care
* Nutrition at the End of Life
OTHER CONTRIBUTIONS
* Co-creator: AgingWell nutritional supplement
* High-protein, low-carb, low-fat supplement initially developed for
the aging patient
* Medical Director: Retro Tech Blue Wound Care
* President: Foundation for Flavonoid Research
* Contributor: Life Made Simple 2006
* National gardening, health, fitness, decorating, and family TV
show hosted by Shellie Warren