Chocolate is a beloved treat for many people. Its rich, sweet taste makes it a popular indulgence and gift-giving item. However, chocolate contains several compounds that may trigger inflammation in the body. This article reviews the research on how chocolate affects inflammation and provides tips for enjoying chocolate more healthfully.
What is inflammation?
Inflammation is the body’s natural response to injury, irritation or infection. It helps protect against threats like damaged cells, irritants and pathogens. When tissue is injured, the immune system releases chemicals that cause inflammation around the wound to isolate it and prevent spread of infection or further damage. This inflammation brings immune cells, proteins and nutrients to the area to help repair it. It shows up as redness, swelling, heat and pain.
Short-term inflammation is beneficial for healing. However, chronic inflammation that persists over long periods of time is linked to various diseases. These include heart disease, diabetes, cancer, arthritis and autoimmune disorders. Chronic inflammation is low-grade inflammation that simmers silently for months or years. Over time, it can damage tissues, organs and blood vessels.
Several markers in the blood indicate inflammation levels in the body, especially:
- C-reactive protein (CRP)
- Interleukin-6 (IL-6)
- Tumor necrosis factor alpha (TNF-α)
High levels of these chemicals are linked to an increased risk of chronic diseases. Therefore, it’s important to limit consumption of foods that may promote long-term, low-grade inflammation.
Does chocolate trigger inflammation?
The compounds in chocolate that may affect inflammation include:
- Cocoa: Cocoa beans are rich in antioxidant compounds called flavonoids, specifically catechins and epicatechins. However, raw cocoa beans also contain theobromine. This stimulant may impair heart function.
- Fat: Cocoa butter provides the creamy mouthfeel of chocolate. However, its high saturated fat content may trigger inflammation.
- Sugar: Most chocolate contains large amounts of sugar, which promotes inflammation, especially at high intakes.
Cocoa
Cocoa is derived from cacao tree seeds and then processed into cocoa powder. It provides chocolate’s signature bitter taste and many health benefits. Cocoa is rich in flavanols like catechins and epicatechins. These antioxidant compounds may have anti-inflammatory effects by:
- Suppressing inflammatory chemicals like interleukin-1β (IL-1β).
- Supporting cells’ sensitivity to insulin and normal blood sugar control. Chronic high blood sugar levels (hyperglycemia) promote inflammation.
- Inhibiting nitric oxide production. Excess nitric oxide can increase inflammation.
For example, a study in 62 people found those who consumed cocoa powder daily for 4 weeks had significantly lower CRP levels than the control group.
Additionally, studies in obese and diabetic rats found cocoa supplementation lowered blood levels of inflammatory markers like IL-6 and IL-1β.
However, raw cocoa also provides a compound called theobromine, a bitter stimulant similar to caffeine. In high doses, theobromine may increase heart rate and blood pressure, potentially promoting inflammation.
Amounts under 250 mg per day are considered safe for most healthy adults. The average chocolate bar contains 31–89 mg of theobromine.
Fat
The fat in chocolate comes from cocoa butter. It contains:
- 58% saturated fat
- 35% monounsaturated fat
- 3% polyunsaturated fat
Studies link diets high in saturated fat to increased inflammation. Saturated fats may raise inflammation by:
- Stimulating inflammatory cytokine production.
- Reducing insulin sensitivity, leading to hyperglycemia.
- Raising lipoprotein levels linked to atherosclerosis.
For example, a study in 115 people found those who followed a diet high in saturated fat for 4 weeks had significantly higher IL-6 and CRP levels than people who consumed a diet rich in monounsaturated fat.
However, monounsaturated and polyunsaturated fats like those also found in cocoa butter may lower inflammation. They help promote insulin sensitivity and reduce LDL cholesterol oxidation, a risk factor for heart disease.
Moderate intake below 10% of total calories from saturated fat is generally recommended to limit inflammation.
Sugar
Most commercial chocolates contain significant amounts of added sugars, especially sucrose and high fructose corn syrup. Added sugars provide additional calories with little to no nutrition.
Excess sugar intake is linked to weight gain, insulin resistance, metabolic syndrome and diabetes. All of these increase inflammation.
In particular, high fructose intake has been shown to increase inflammatory markers like TNF-α and IL-6 in controlled studies in humans.
For optimal health, WHO recommends limiting added sugar to 5% or less of total daily calories. The less added sugar in your chocolate, the better.
Does chocolate promote inflammation?
Overall, chocolate’s effect on inflammation likely depends on the balance of its anti-inflammatory and pro-inflammatory compounds.
Cocoa flavanols appear to have strong anti-inflammatory properties, especially epicatechin. But the saturated fat and sugar content of most chocolate can counteract these benefits.
For example, one study found that cocoa powder rich in flavanols reduced blood CRP levels. However, chocolate with high sugar content had the opposite effect.
Similarly, another study showed chocolate with a high cocoa content reduced oxidative stress and inflammation. Yet, chocolate with greater amounts of sugar increased inflammation.
Yet, other studies have found no significant differences in CRP between people who regularly eat chocolate versus those who don’t. Overall effects seem weak and more research is needed.
Tips for choosing healthier chocolate
The healthfulness of different chocolates varies greatly. Here are some tips for selecting better options:
- Choose dark chocolate. The higher the cocoa percentage, the greater the potential health benefits. Aim for at least 70%.
- Avoid milk chocolate. It contains added sugars and milk fats that may increase inflammation.
- Limit added sugars. Scan ingredient lists and choose those without added sugars, especially sucrose and high fructose corn syrup.
- Eat moderate portions. Limit yourself to 1–2 ounces (30–60 grams) per day at most.
- Pair with nuts or fruit. Add nutrients while limiting added sugars from candy coatings.
You may even reap anti-inflammatory benefits from unsweetened cocoa powder used in home-cooked meals and beverages.
The bottom line
Chocolate’s effect on inflammation likely depends on its cocoa, sugar and fat content. While cocoa provides antioxidant compounds, sugar and saturated fat appear to promote inflammation.
Overall, regularly eating chocolate doesn’t seem strongly linked to chronic inflammation. However, consuming dark chocolate with higher cocoa and lower sugar levels may provide better effects.
As with most foods, enjoy chocolate in moderation as an occasional treat and opt for higher quality varieties to maximize potential benefits.
References
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