Introduction



From ancient Mayan rites to modern culinary marvels, chocolate has evolved through time and culture to become one of the world's most beloved delicacies. With its enticing blend of flavors, silky texture, and ability to induce pure bliss, chocolate has carved a place in the hearts of young and old alike. This article will take you on a delightful journey through the rich history, numerous variations, and health benefits of chocolate.
 

Evolution of Chocolate



Chocolate comes from the fruit of the cacao tree (Theobroma cacao), which is native to South and Central America.1 A cacao fruit or pod, contains about 20-60 seeds, the cacao beans, which are used to make chocolate.2 

The Olmec, an ancient civilization in Mexico, were the pioneers in transforming cacao into chocolate, which they used as a ceremonial drink.3 

Years later, the Mayans and the Aztecs also made drinks from the cacao beans. They prepared their chocolate beverages with chilies, honey, and water, and enjoyed them in sacred rituals for their supposed aphrodisiac and divine properties.1,3,4

It was during the era of European exploration in the Americas that cacao was first introduced to Europe. From there, the chocolate drink gradually evolved into the familiar sweet treats we enjoy today. 

In the Philippines, cacao was first brought by Spanish colonizers through the Acapulco-Manila Galleon Trade in 1670.5 The first cacao seed planted in the country is believed to be the criollo variety, which is considered to be one of the best, rarest, and most expensive kinds of cacao.5 

As of 2021, the majority of cacao-growing regions are situated on Mindanao Island.5 Being the top cacao producer in the country, Davao City was declared as the Chocolate Capital of the Philippines through Republic Act 115471.6
 

From Beans to Chocolates

Chocolate comes from dried, fermented cacao beans. When dried, fully fermented cacao beans are ground, a paste called cocoa liquor is produced. Cocoa liquor comprises both nonfat cocoa solids and cocoa fat, called cocoa butter. Drying cocoa solids leads to the creation of cocoa powder.7,8

The quantity of cocoa liquor present in the finished product determines how dark the chocolate turns out. The cocoa percentage on food packaging actually refers to cocoa liquor.7

Cocoa solids contain a combination of vitamins, minerals, fiber, and polyphenols.7 Cocoa butter lacks these components,8 but contains substantial quantities of monounsaturated and saturated fatty acids.7 Dark chocolate has about 50% and 90% cocoa solids while milk chocolate has less, around 10% to 30%. White chocolate, however, is made only from cocoa butter and so does not contain the nutrients that dark and milk chocolate have.8


 
 

Varieties of Chocolate



The realm of chocolate is a symphony of flavors, each offering a unique palate experience. From the rich bitterness to the gentle sweetness and creamy elegance, each variety tells its own story. 

Dark chocolate is characterized by a rich and intense flavor due to its high cocoa content and lack of milk solids. Its taste varies from bitter to sweet, depending on the percentage of cocoa it contains. In spite of its strong bitter taste, dark chocolate can satisfy one’s sweet tooth. With its rich antioxidants, dark chocolate has become popular for its health benefits. 

Milk chocolate, the classic and the most popular variety, has a smooth texture and a creamy sweet taste because of the added sugar and milk. It also has less bitter taste than dark chocolate because it usually contains less amount of cocoa solids. Milk chocolate is a popular choice for candy bars, truffles, cake decorations, and other confections. 

White chocolate contains no cocoa solids. White chocolate is made from cocoa butter, sugar, and milk solids. Its smooth and velvety texture, paired with a delicate sweetness makes it a delicious treat. 

Ruby chocolate is a new member of the chocolate family. It is characterized by a natural pink color and fresh berry-like flavor. Its distinct appearance and taste offer a new chocolate experience for chocoholics. 

Dark milk chocolate combines the deep flavor of dark chocolate and the creamy texture of milk chocolate, creating a flavor that many people enjoy.

Couverture chocolate is characterized by its high cocoa butter content giving it an extra smooth, creamy texture and a glossy appearance. Its rich flavor and shiny finish make it ideal for enrobing and creating fine chocolate confections. 

Candy-coated chocolate is used specifically in the manufacture of candy and confectionery. It melts quickly and forms a smooth and glossy coating for treats like cake pops and chocolate-dipped fruit.

Aside from these common types of chocolate, there are also other varieties tailored to different tastes, preferences, or purposes, such as unsweetened chocolate, or chocolate liquor, which contains 100% cocoa, semi-sweet (or bittersweet) chocolate, German sweet chocolate, and cocoa powder. Chocolates can also be combined with various fillings and ingredients ranging from caramel and nuts to fruits and spices to create an endless variety of flavors.
 

Surprising Health Benefits of Chocolate



While often considered as a guilty pleasure, chocolates offer more than just a fleeting sensation of bliss. According to research, cocoa, the key ingredient in chocolate, contains several biologically active polyphenolic compounds responsible for several health benefits. It contains a notably high concentration of flavonoids, particularly flavanols like epicatechin and catechin.7

Dark chocolate in particular is rich in antioxidants that aid in combating oxidative stress and reduce the risk of chronic diseases.1 A review of research stated that one study found that dark chocolate had over five times as many flavanols as milk chocolate on average.7 Some of the potential health benefits of dark chocolate are:


 


While chocolate has several health benefits, it could also pose some health risks.

  • Weight gain: A prospective study conducted within the Atherosclerosis Risk in Communities (ARIC) cohort in the US revealed that more frequent chocolate consumption was significantly linked to greater long-term weight gain.15 A study among postmenopausal American women also showed that greater consumption of chocolate candies was linked to an increase in body weight.16 This could be attributed to chocolate's high-calorie content. People who are seeking to lose or maintain weight should eat in moderation.
  • Diabetes: Most chocolates have a low glycemic index.17 However, the added ingredients, like sugar and milk solids, have the potential to increase the sugar and fat content. Hence, excessive consumption of chocolates can increase blood sugar levels. 
  • Caries: The high sugar levels in chocolates, notably in milk and white varieties, have the potential to result in tooth decay and the formation of cavities. Frequent chocolate intake was linked to tooth decay in children below 5 years old.18
  • Migraine: In some reports, migraines were associated with chocolate consumption.19 However, the authors said that a more extensive prospective study is needed to examine the relationship between chocolate and migraines. 
  • Low bone density: A study showed that daily consumption of chocolate was associated with lower bone density and strength in older women.20 This could be due to its oxalates, which inhibit calcium absorption.
  • Heavy metal risk: An investigation by Consumer Reports, an independent nonprofit organization in the US, found that all 28 dark chocolate bars they tested contained cadmium and lead.21 Continuous, extended exposure to these heavy metals even at low levels may result in significant health problems as they affect many organs, including the kidneys, brain, and the cardiovascular system. 
     

Nutrition Information

Understanding chocolate’s nutritional composition adds a deeper layer to the appreciation of this timeless delight.

The nutritional content of commercially available chocolates varies depending on the brand and type as cocoa bean processing could significantly affect the polyphenol concentration in the chocolate.7,10 The amount of flavanols in commercially available chocolate isn't usually listed. This makes it hard to figure out which and how much dark chocolate is good for you. However, health experts recommend limiting your dark chocolate intake to approximately 1 ounce per day and having it no more than three times a week.8 Dark chocolate with a high percentage of cocoa solids and less sugar is a good choice. The higher the amount of cocoa solids, the more antioxidants it contains and therefore the greater potential health benefits it provides.9,10 So look for dark chocolate with at least 70 percent cocoa.10,12 Before making diet changes, talk to a healthcare expert. Also, always read the nutrition labels.
 

Conclusion

Chocolate's enduring charm thrives in our ever-changing world. It's more than just a delicious treat; it symbolizes culture, inspires creativity, brings joy and comfort, and provides some amazing health benefits. There's no need to feel guilty when eating chocolate. The key is enjoying this treat in moderation as part of a healthy, balanced diet.
 

Message to RNDs:

Although evidence suggests that eating dark chocolate on a regular basis as part of a healthy diet may have health benefits, as Registered Nutritionist-Dietitians, let us all be mindful of COCOA:

  • Co – effectively COmmunicate with our clients and patients about the advantages and potential health effects of chocolates.
  • Co – COmplement the addition of dark chocolates to our patient’s condition.
  • A – produce more ancillary Analysis and research on chocolate
     

Pro Tip:

If applicable, satisfy a patient's cravings with a piece of dark chocolate without overindulging.

Pro Tip:

If applicable, satisfy a patient's cravings with a piece of dark chocolate without overindulging.