Chocolate is a popular product that is loved both in its pure form and as part of confectionery. However, there are many myths surrounding it. Dietitian-nutritionist Irina Mansurova explains which statements about chocolate are false.
Chocolate Causes Acne
Scientific studies do not support a connection between chocolate and the occurrence of acne. That is, chocolate itself is not the cause of pimples. However, it is worth noting that bars and candies often contain additives. Fats and sugars increase the glycemic index and calorie content of the product. Fats can promote increased synthesis of hormones, such as testosterone, which in excess can affect the sebaceous glands: they enlarge, and there is also increased sebum production. Sweeteners present in chocolate can also contribute to increased sebum production.
Additionally, the milk contained in chocolate can negatively affect skin condition. It can disrupt the balance of gut microflora, leading to the activation of pathogenic bacteria, and consequently, to inflammation on the face.
Chocolate can be a strong allergen, and excessive consumption can cause reactions such as angioedema or urticaria. Even chocolate with minimal additives contains many components, such as eggs, nuts, peanuts, and soy. It may also contain chitin — a substance that is the basis of insect shells and can enter the product during cocoa bean processing. Therefore, it is important to carefully study the composition of chocolate: the more flavorings, colorings, and other additives it contains, the higher the risk of undesirable reactions.
Chocolate Can Raise Cholesterol Levels
Chocolate contains cocoa butter, which is composed of a quarter of fatty acids. It also contains stearic acid, which does not affect cholesterol levels. Additionally, oleic acid, which is present in chocolate, is monounsaturated and helps reduce cholesterol concentration.
These acids do not significantly affect cholesterol levels in the body. Furthermore, chocolate contains flavonoids — antioxidants that can slow down oxidative processes in blood plasma, thereby reducing the risk of plaque formation in blood vessels. Thus, chocolate can even help lower cholesterol levels, but only with moderate consumption — one or two pieces of dark chocolate per day. Other types of chocolate do not have this effect. Studies show that only chocolate with a cocoa content of more than 60% has anti-cholesterol properties.
Dark chocolate promotes an increase in beneficial high-density lipoproteins and reduces low-density lipoprotein fractions.
Chocolate Contains a Lot of Caffeine, Which Negatively Affects the Heart
100% chocolate contains 240 mg of caffeine, which is equivalent to 2.5 cups of coffee. This amount does not exceed the permissible and safe daily limit of caffeine. In bittersweet chocolate with 55% cocoa — 124 mg of caffeine, and in milk chocolate with 33% cocoa — 45 mg of caffeine, which is comparable to a cup of black tea.
It is important to monitor the sugar content in chocolate. The combination of sugar and caffeine can negatively affect the nervous system. Chocolate does contain psychoactive substances, but problems will not arise if one chooses a quality product with a natural composition and consumes it in reasonable amounts.
Chocolate Is Addictive
When consuming chocolate, certain areas of the brain are activated that also respond to some addictions.
Products high in carbohydrates, including chocolate, can trigger cravings similar to addiction. They can affect blood sugar and hormone levels similarly to other addictive substances. Chocolate also affects dopamine, known as the hormone of joy and pleasure.
Some studies suggest that chocolate is one of the most problematic foods for people with addictive eating behaviors and can cause the greatest dependency.
Additional addiction may be created by the caffeine contained in chocolate.
Chocolate Is Contraindicated for Diabetics
This is not entirely true. Indeed, chocolate can cause a sharp increase in blood glucose levels in diabetics. However, diabetic products containing fructose or sugar substitutes can also raise blood sugar levels.
Nevertheless, diabetics should not completely exclude chocolate from their diet. It is important to choose products with a low glycemic index, such as dark chocolate (no more than a couple of pieces), pastila, marshmallows, and marmalade. These sweets will not significantly affect blood sugar levels.
There is also chocolate made with fructose — this is not the healthiest type of sugar, but it does not require insulin for absorption. Therefore, doctors allow its use in people with diabetes, but the dosage should be the same as for dark chocolate.
