What Chocolate Can Do for You
Katharine
Hepburn reportedly said of herself, "What you see before you, my
friend, is the result of a lifetime of chocolate." Inspired, we broke
that down into hours, weeks, months and years.
By Jena Pincott
Within 90 minutes...your neurons are humming.
One way in which scientists test for alertness and mental
stamina is by asking their subjects to do math in their head—counting
down by 3s and 7s, for instance—tasks so tedious they're prescribed for
insomnia. But 90 minutes after people drank cocoa, they rattled off correct numbers,
found a study at the U.K.'s Northumbria University. Credit goes to
flavanol, a plant antioxidant that has been found to widen blood vessels
and increase blood flow in the brain. How much flavanol you get depends
on origin, harvesting and processing, says one of the study's authors,
Crystal Haskell-Ramsay, PhD. The most flavanol-rich options are usually
the darkest and bitterest, like cocoa powder and baking chocolate. To
match the study's cognitive sweet spot, she says, we'd need roughly 7
grams of special, enriched high-flavanol cocoa powder or a 3.5-ounce chocolate bar with at least 70-percent-cocoa content. (The cocoa powder in the study was Cocoapro; it's in CocoaVia and Dove Dark Chocolate products.)
Within two and a half hours...you can resist a pizza buffet.
Even if Mario Batali invites you to dinner tonight, you might
be surprised by your own restraint. About 2.5 hours after eating
70-percent-cocoa chocolate (a 3.5-ounce bar), volunteers at the
University of Copenhagen consumed 17 percent fewer calories at an all-you-can-eat pizza buffet
than if they had eaten milk chocolate earlier on. Sweet, salty or fatty
foods just didn't have the same draw, they said. Other research
confirms: Dark chocolate—perhaps because it's so intense—decreases levels of the appetite-stimulating hormone ghrelin and is more filling. And here's the surprise: Even the smell of it made people less hungry.
Within three hours...it'll start to protect your heart.
This is when cocoa begins working like a class of
hypertension drugs called ACE (angiotensin-converting enzyme)
inhibitors, found researchers at Sweden's Linköping University. The
dose: about 2.6 ounces of unsweetened 72-percent-cocoa dark chocolate,
which decreased the blood-pressure regulating enzyme (ACE) by 18 percent in three hours. Other research found that by the two-month mark, a daily dose of high-flavanol chocolate led to a drop of 2-to-3 mm Hg in blood pressure,
which may translate to an 8 percent lower risk of stroke. While no
cardiologist is (yet) prescribing chocolate in lieu of pharmaceuticals,
research is ongoing. Chances are, patient compliance would be high.
After two weeks...your gut feelings start to change.
People who call themselves “high-anxiety" types experienced a dramatic shift at this point, found a study published in the Journal of Proteome Research.
Before they started eating dark chocolate (about 1.5 ounces) daily,
their urine and blood samples showed high levels of stress hormones.
After two weeks on the regimen, those hormones dropped significantly.
The scientists also noted changes in gut-bacteria metabolism, which
suggests that microbes in the colon got better at processing—and
maximizing the benefits of—flavanol and other healthy polyphenols.
Flavanol is also a known prebiotic; it supports the “good guy" bacteria like Lactobacillus that you'd get if you ate that other “soothe-food": yogurt.)
After one month...hard-earned benefits are rolling in.
Great news for those with the steely discipline to eat chocolate every day, all month. By now, your ratio of "good" (HDL) to "bad" (LDL) cholesterol may have improved,
as it did in volunteers who ate about 2.6 ounces of either dark or
high-flavanol chocolate every day. The benefits may be cumulative,
helping to prevent old-lady haze in the first place: People in their
seventies who say they habitually eat some chocolate each week (along
with polyphenol-rich wine and tea) scored significantly higher on cognition tests than abstainers.
And, after a month of high-flavanol cocoa (we're talking 500 mg of
flavanols a day, no less; which is in 7 grams of high-flavanol cocoa
powder or a 3.5-ounce bar of intensely dark chocolate), subjects
reported feeling significantly more serene.
After two and a half months...no one knows you eat like a teenager.
At this point, you might scarf down hamburgers and cheesecake
every day—yet have less inflammation and a lower insulin level than
expected. Cocoa-eating mice seem to, at least. When they ate the human
equivalent of 10 tablespoons of (low-sugar, low-fat) cocoa powder daily,
their insulin levels dropped to almost one-third less than that of non-cocoa-eating mice on the same fatty diet. That's almost as low as that of mice on a low-fat diet. And they lost—lost!—weight
to boot. One theory: Prebiotic flavanols in cocoa may improve the gut
barrier, thereby preventing endotoxin, a junk-food-thriving bacterium,
from leaking outside the digestive system and triggering the
inflammation and insulin resistance that precede obesity and type-2
diabetes. (The researchers think humans will benefit similarly; stay
tuned.)
After three months...your skin looks 13 years younger (without fillers).
Okay, maybe not a decade younger, but at least it may be
suppler, smoother and plumper—found a German study that compared women's
skin on and off a high-flavanol cocoa regimen. For those who drank a
high-flavanol (329 mg) cocoa drink (comparable to most of a 3.5-ounce,
70-percent-cocoa chocolate bar) every morning for 12 weeks, the rate of blood flow to the epidermis doubled compared with a low-flavanol group.
As a result, their skin became, on average, 16 percent denser, 11
percent thicker, 13 percent moister and 42 percent less scaly than
before the experiment. Plus, it was 25 percent more resistant to the
skin-reddening effects of UV rays—comparable to a mild sunscreen. There
they are again, flavanols and other antioxidants saving our hides.
After a year...you may feel thinner.
Chocolate poses an intriguing paradox, found researchers at
the University of California at San Diego. Of the 1,000 adults they
followed, those who regularly ate the stuff more than twice a week
turned out to be slightly thinner than those who ate it less frequently.
And, no, they weren't exercising more. The mystery may be explained by
rodent studies in which cocoa's flavanols subtly retuned metabolism and
increased sensitivity to insulin—resulting in the seemingly impossible: exercise-free, diet-free weight loss. But before you go hog-wild, note that the chocolate lovers didn't necessarily eat chocolate every
day or very much in a serving. It's an energy-dense food, says
Haskell-Ramsay—especially when sugar is added. To prevent your habit
from leading to weight gain, she recommends making sure that the
chocolate is consumed in place of—rather than in addition to—something
else.
After a decade...it still gets your blood flowing.
When investigators tracked chocolate's cardiovascular
benefits for up to ten years, the trends were...heartening. Of 31,000
Swedish women, those who said they ate chocolate once or twice a week
had a 32 percent lower risk of heart failure than abstainers.
While science can't prove that cocoa gets all the credit, its flavanols
may deter platelets from clumping together to form deadly clots. But—and here's a big one—most of us prefer milk chocolate to the darker stuff, and all that excess sugar every day can eventually
outweigh the benefits. The lesson is to eat the treat only in its
leanest, most potent forms: Cocoa or dark chocolate that's high in
flavanol, low in sugar and fat. Which, to some, is bittersweet news.