THE HEALTHIEST CHOCOLATE FOR RUNNERS

[Source: East Coast Cycos newsletter, Tri-Rudy, January 22, 2008]


Three ways to indulge in this rich treat without guilt
By Liz Applegate Phd

No doubt, you're as happy as I am that chocolate is good for you. Research indicates that flavanols, the compounds found in cocoa, have antioxidant properties that help mop up the damage done by free radicals. These same compounds also relax artery walls and keep blood platelets from sticking to your arteries, thus reducing your chance of heart disease. (Too bad the serving size is 1.5 ounces--or about the size of a 1/3-inch stack of business cards--and not the whole bar.) To choose the healthiest chocolate, here's what to look for on the label.

Percentage of cocoa: The amount of cocoa can vary from 10 percent to as high as 94. Generally, the more cocoa, the more flavanols, although processing methods can lower flavanol levels. Aim for a bar with a minimum of 35 percent cocoa.

Calories: Most chocolates contain 220 to 280 calories per 42 grams, or about 1.5 ounces, so eat sparingly.

Ingredients list: Quality chocolate is made with cocoa butter and milk fat. If vegetable oil or hydrogenated oil is included, skip it.

Fat content: Look for zero trans fat. Total fat can be as high as 20 grams per serving because the more cocoa in a bar, the more fat it will contain.

Two bars you can love guilt free:

• Dove Rich Dark, $1.99 Strong chocolate flavor with a pleasingly creamy consistency

• Cadbury Royal Dark, $1.59 Pleasant, nutty notes and a smooth texture