Top 10 Chocolate Myths | Hershey Nutrition and Wellness

1. Chocolate is loaded with cholesterol-raising fat.
Cocoa butter, the fat in chocolate, might be expected to increase blood cholesterol levels because it contains saturated fat. But stearic acid, the main saturated fat found in milk chocolate, is unique. Research has shown that it doesn’t raise cholesterol levels the same way that other types of saturated fats do. When consumed in moderation as part of a balanced eating plan, chocolate does not increase blood cholesterol levels. In fact, eating a 1.4 ounce milk chocolate bar instead of a carbohydrate-rich snack was shown to increase HDL (good) cholesterol levels.

2. People with diabetes must give up chocolate.
Chocolate does not need to be completely avoided by persons with diabetes. People are often surprised to learn that chocolate has a low glycemic index. Chocolate adds flavor and enjoyment when used as an occasional treat as part of a well-balanced diet. Recent preliminary research suggests that dark chocolate may actually improve insulin sensitivity in people with normal and high blood pressure and improve endothelial dysfunction in people with diabetes, although more studies are needed.

3. Chocolate causes weight gain.
Chocolate can be a part of an overall healthy lifestyle when consumed in moderation. The key to managing weight is balancing the calories consumed each day with the amount of energy expended from physical activity. An average chocolate bar contains about 200-220 calories, which is low enough to be included in a weight control diet if substituted for other high-calorie foods. If you keep your portion sizes small, the occasional treat can be a guilt-free part of your diet. What’s more, many favorite candy and chocolate bars are also available in snack sizes, which often have less than 100 calories per piece. In addition, experts believe that saying no to favorite foods is not the answer. Enjoying an occasional piece of chocolate actually may help you stick to a healthy eating plan. One tip is to truly savor a small piece of chocolate by letting it begin to melt in your mouth and eating it slowly, noting the luscious flavors.

4. Chocolate is high in caffeine.
Many people are surprised to learn that a typical serving of milk chocolate contains relatively small amounts of caffeine – slightly more than an 8-oz cup of decaffeinated coffee. Dark chocolates contain more caffeine; caffeine content can range from about 25 to 40 mg per serving. A typical 8-ounce cup of regular coffee contains 65-120 mg of caffeine.

Both milk and dark chocolate also naturally contain theobromine, a close relative to caffeine. Amounts range from about 60 mg in a 1.4-ounce milk chocolate bar to over 300 mg in an 82% cacao dark chocolate. Although in the same family of compounds as caffeine, theobromine has been found to have different effects in the body. It is believed that theobromine, unlike caffeine, does not have much, if any, stimulant effect.

5. Chocolate causes cavities.
Good dental health involves a number of factors, including oral hygiene, fluoride intake, genetics and diet. Cavities are formed when bacteria in the mouth metabolize sugars and starches (“fermentable carbohydrates”) from any type of food to produce acid. This acid then eats through the enamel of the tooth, causing a cavity. Although chocolate candy does contain fermentable carbohydrate, chocolate candy clears the mouth relatively quickly and has not been found to contribute to the development of cavities. One study investigated the development of plaque from chocolates with various levels of cocoa and found that all chocolate types have less of an effect on dental plaque than pure table sugar. Another study showed no association between consumption of chocolate and the development of cavities. Interestingly, the flavanols in cocoa may actually promote dental health by helping to decrease plaque formation.

6. Chocolate causes hyperactivity.
Chocolate and other sweets are often blamed when children get overly excited and active. An extensive review of research studies indicates that there is no relationship between consumption of sugar-containing foods and changes in behavior. It is believed that the environment, in which sugary foods are often eaten, such as a birthday party or other celebration, is what affects behavior.

7. Chocolate lacks any nutritional value.
Chocolate and cocoa contain flavanols - antioxidant compounds also found in tea and red wine. These compounds have been associated with supporting heart health. A typical dark chocolate bar contains as much antioxidant capacity as 2 3/4 cups of green tea, 1 glass of red wine, or 2/3 cup of blueberries.  In addition, chocolate also contains minerals and dietary fiber.

8. Dutching destroys all the flavanol antioxidants.
Dutching, or processing with alkali, breaks down the flavanol antioxidants naturally found in cocoa and chocolate.  However, the extent to which the flavanols are lost is related to how heavily the cocoa or chocolate is dutched.  In the U.S., dutched cocoa can be identified on the ingredient panel of a food when labeled as “cocoa processed with alkali.”  Unfortunately, food labels do not allow a consumer to determine the extent of alkalization of a cocoa powder, so for the most flavanol antioxidants, choose a natural cocoa.

9.  Chocolate must contain at least 70% cacao to be good for you.
In general, the percent cacao can be an indicator of the flavanol content of a chocolate – i.e., a 70% cacao chocolate will typically contain more flavanols than a 50% cacao chocolate. However, there is nothing magical about a 70% cacao chocolate. In an 18-week study, individuals who consumed a small amount of 50% cacao chocolate experienced a significant reduction in systolic and diastolic blood pressure. A recent study showed short-term improvements in blood flow and blood pressure after consumption of a 60% cacao dark chocolate.

10. Chocolate causes acne.
Studies going as far back as the 1960s have failed to show any relationship between chocolate consumption and acne. An extensive review in the Journal of the American Medical Association (Minkin W, et al., 1970) concluded that “diet plays no role in acne treatment in most patients…even large amounts of chocolate have not clinically exacerbated acne.” Preliminary research has actually demonstrated a beneficial impact of cocoa on skin health, measured as improved photo protection and dermal blood circulation, measures of the health of the skin surface and skin hydration.