What do you know about chocolate?

Chocolate is recognized as food for gourmets as much as it is appreciated by those who want to save energy. Often criticized for its high calorie and fat content, chocolate is also a food with a thousand and one virtues. It is packed with antioxidants, it contains a type of fatty acid with certain health benefits, and it even contains several vitamins and minerals.

Characteristics of chocolate

Rich in lipids;

Rich in carbohydrates;

Source of magnesium and potassium;

Anti-stress role;

Sedative.

Nutritional and caloric values ​​of chocolate

For 100 g of dark chocolate with 70% cocoa:

Average content          Nutrients                              

  Energy  591 kcal                                  

  Water    0.9 g                                 

 protein  10.4 g              

Carbohydrates 26.9 g

Lipids 46.3 g

Sugars 17.9 g

Starch 4.4 g

Dietary fibre  12.8 g

Saturated FA      28.7 g

Monounsaturated FA      14 g

Polyunsaturated FAs  1.46 g

GA 16: 0, palmitic  12 g

GA 18: 0, stearic  15.8 g

GA 18: 1 9c (n-9), oleic  13.7 g

GA 18: 2 9c, 12c (n-6), linoleic  1,33 g

Cholesterol  6.07 mg

Calcium  62 mg

Chloride   20 mg

Copper  1.6 mg

Iron  11 mg

Iodine  20 µg 

Magnesium  200 mg

Manganese 1.7 mg

Phosphorus 280 mg

Potassium 750 mg

Selenium  20 µg

Sodium  8 mg

Zinc  3 mg

Retinol  < 21 µg

Beta carotene  < 5 µg

Vitamin D  2.16 µg

Vitamin E  0.67 mg

Vitamin K1  7.39 µg

Vitamin C    0.5 mg

Vitamin B1 or Thiamine  0.13 mg

Vitamin B2 or Riboflavin 0.11 mg

Vitamin B3 or PP or Niacin  0.49 mg

Vitamin B5 or Pantothenic acid  0.44 mg

Vitamin B6   0.01 mg

Vitamin B9 or Total Folate  52 µg

Vitamin B12  0.35 µg

Fat (over 46 g / 100 g) with a majority of saturated fatty acids, carbohydrates (26.9 g / 100 g), or a calorie cocktail of 591 Cal / 100 g. But also a mine of minerals (magnesium, potassium), iron and fibers.

The benefits of chocolate: why eat it?

A gourmet pleasure with many virtues.

Rich in antioxidants

Cocoa is said to be one of the foods richest in flavonoids, especially catechin and epicatechin, which, according to several studies, gives it a great antioxidant capacity. Flavonoids account for 10% of the components of cocoa powder. They would be responsible for certain cardioprotective effects attributed to cocoa. It is important to note that depending on the amount of cocoa they contain, not all chocolates have the same amount of flavonoids. Cocoa powder tops the list for the highest flavonoid content, followed by dark chocolate. Milk chocolate has a lower concentration of flavonoids than dark chocolate. This difference would be the result of the dilution effect caused by the addition of dairy products. In addition, the antioxidant power of flavonoids is probably greater in dark chocolate than in milk chocolate, because milk has been shown to inhibit the absorption of flavonoids in the intestine. White chocolate, on the other hand, does not contain flavonoids since it is made only from cocoa butter.

Overall, research indicates that consuming flavonoids in food and drink may decrease the risk of atherosclerosis, a process leading to the development of cardiovascular disease. In addition, flavonoids prevent the oxidation of LDL ('bad' cholesterol) as well as the aggregation of blood platelets, two other risk factors for cardiovascular disease. Finally, certain types of flavonoids improve the elasticity (ability to expand and contract) of the lining of blood vessels, a critical point in the prevention of coronary heart disease. Several studies have evaluated the specific effect of consuming cocoa and dark chocolate on different markers of cardiovascular risk.

Consuming flavonoid-rich dark chocolate over a short period of time may improve endothelial function in healthy adults. This improvement is associated with an increase in the concentration of epicatechin (an antioxidant) in the plasma. However, in another study, the beneficial effect of consuming dark chocolate on blood vessel dilation and endothelial function was not related to improved antioxidant status in the blood. Note that a malfunction of the inner lining of blood vessels (endothelial dysfunction) is a risk factor for cardiovascular disease. This dysfunction precedes the process of plaque formation in the arteries.

The presence of oxidized LDL in the blood is an important factor in the development of cardiovascular disease. Probably because of the antioxidant potential of flavonoids, cocoa powder and dark chocolate are said to prevent the oxidation of LDL. Several studies have also shown that dark chocolate, containing a large amount of flavonoids, could increase HDL-cholesterol (“good” cholesterol) and decrease LDL-cholesterol (“bad” cholesterol). These results demonstrate that the consumption of dark chocolate could play an important role in reducing the risk of cardiovascular disease.

There is some evidence that dark chocolate, rich in flavonoids, improves the sensitivity of the body's cells to insulin, which is not seen with white chocolate. This effect could be explained by the flavonoids contained in dark chocolate. Note that poor sensitivity of cells to insulin also called 'insulin resistance, can contribute to the development of type 2 diabetes and is a risk factor for cardiovascular disease.

Antiplatelet action

A high concentration of platelet microparticles increases the risk of thrombosis. Several studies have shown that a number of components of chocolate, particularly catechin and epicatechin, have an antiplatelet effect similar to that of aspirin. The scientific literature reports that the daily consumption of cocoa drinks in healthy subjects decreases the formation of microparticles and platelet aggregation. Additionally, cocoa may be associated with reduced platelet activity, which may lower the risk of blood clots.

Decreased blood pressure

The researchers observed a decrease in blood pressure (systolic and diastolic) in elderly hypertensive (untreated) people who consumed 100 g of dark chocolate for more than 14 days, which was not observed with white chocolate. At the same time, an epidemiological study reports that higher consumption of cocoa is linked to lower blood pressure. Therefore, a balanced diet where there is a greater consumption of dark chocolate would favourably influence blood pressure in elderly patients with hypertension who do not receive treatment and in healthy adults. The flavonoids in cocoa are said to contribute significantly to this reduction in blood pressure.

Good source of phosphorus and potassium

Chocolate is a good source.

 Phosphorus is the body's second most abundant mineral after calcium. It plays a vital role in building and maintaining healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps maintain normal blood pH. Finally, phosphorus is one of the building blocks of cell membranes.

Chocolate is a source of potassium.

 In the body, it is used to balance the pH of the blood and to stimulate the production of hydrochloric acid in the stomach, thus supporting digestion. In addition, it facilitates the contraction of muscles, including the heart, and participates in the transmission of nerve impulses.

Magnesium for stress

Chocolate is an excellent source of magnesium.

 Magnesium is involved in bone formation, protein building, enzymatic actions, muscle contraction, dental health and the functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.

Source of iron

Chocolate is an excellent source of iron.

 Each body cell contains iron. This mineral is essential for the transport of oxygen and for the formation of red blood cells in the blood. It is also involved in the manufacture of new cells, hormones and neurotransmitters (messengers in nerve impulses).

Source of zinc

Chocolate is an excellent source of zinc.

 Zinc is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in fetal development. Zinc also interacts with sex and thyroid hormones. In the pancreas, it participates in the synthesis (manufacture), storage and release of insulin.

Source of manganese

Chocolate is an excellent source of manganese. 

Manganese acts as a cofactor of several enzymes that facilitate a dozen metabolic processes. It also participates in the prevention of damage caused by free radicals.

Source of copper

Chocolate is an excellent source of copper.

 As a component of several enzymes, copper is necessary for the formation of haemoglobin and collagen (a protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help in the body's defense against free radicals.

A word from the nutritionist

Chocolate is a caloric food because it is rich in lipids and sugars. 

It is a pleasure food that should be consumed in moderation even though it is a good stress reliever rich in antioxidants and substances that stimulate the nervous system (caffeine and theobromine).

Choosing the right chocolate

name 'chocolate'

The name 'chocolate' is reserved for the product obtained by the mixture of sugar and cocoa mass, whether or not having been the subject of partial degreasing, with or without the addition of cocoa butter and in a proportion such as 100 g of Product contains, subject to special provisions relating to milk chocolate and chocolate with hazelnuts, at least 35 g of cocoa mass, containing at least 18 g of cocoa butter.

Chocolate identity card

Type: sweet product;

Origin: South America and Africa;

Season: all year;

Color: black to white;

Flavor: sweet.

The different shapes

Chocolate exists in various forms: powder, bar, etc. It can be black, white or milk and contain oleaginous fruits, cereals or dried fruits for example.

Buying chocolate

Quality chocolate is smooth, shiny, and breaks with a snap, while lower quality products are lumpy, coated in a white powder, and crumble rather than sharply breaking.

Many other ingredients - milk solids, emulsifiers, preservatives - can go into chocolate. As for chocolate sweets, which often contain only a hint of cocoa, it is best to avoid them.

Certified organic chocolate only contains ingredients from organic farming or breeding, including milk and sugar.

Keep well

It is recommended to avoid storing chocolate in the refrigerator, as the cold affects its flavor (except when it has been cooked, in which case it is preferable to refrigerate it). Keep it in its original packaging, in a cool place, away from light and moisture. Under these conditions, it can be kept for one year.

Chocolate preparation

To eat but also to cook ...

How to cook it? How to match it?

Baking chocolate is a delicate operation, which can be mastered by following the following rules:

Cut the chocolate into coarse pieces and place them in the upper part of a double boiler or in a bowl. Avoid cooking chocolate directly on the fire, as it is very sensitive to high temperatures;

Place the cul-de-poule over a saucepan filled with simmering water, making sure that the bottom does not touch the water (it will heat too much);

Stir occasionally to ensure even cooking and heat until the temperature, on the candy thermometer, reads 40 ° C to 43 ° C. Remove the bowl from the heat, add a large piece of chocolate and stir to melt, until the thermometer reads 30 ° C to 33 ° C. Maintain this temperature throughout the preparation, returning it to the heat if necessary;

Coldwater mixed with chocolate, even in small quantities, can ruin it: avoid splashing and make sure that the utensils used to work the hot dough are completely dry. Even the fruit should be thoroughly dried before soaking or coating. However, large amounts of water, milk or cream can be added to chocolate, as long as these liquids are at the same temperature as it.

The culinary possibilities are almost endless: mousses, creams, cakes, sauces, icing, caramels, truffles, macaroons, pies, soufflés, charlottes, profiteroles, ice cream, etc. Rich and sweet, these preparations should only be on the menu for special occasions. A word of advice: when recipes allow it, for example for the preparation of hot chocolate, reduce the amounts of sugar or eliminate this ingredient entirely. You get used to bitter chocolate surprisingly quickly, which has a stimulating effect on the digestive system.

Hot chocolate

At the water. Put 100 g of chopped chocolate in a cup of lukewarm water, and cook in a double boiler until the consistency of a smooth paste. Add three cups of hot water, bring gently to a boil, then cook for 10 minutes over very low heat. Then beat with a whisk and serve hot, sweetening to taste;

With milk. It is best to melt the chocolate in a little hot water first before adding the lukewarm milk. When the preparation is homogeneous, bring to a boil, whisk, then pour into a chocolate maker (high container with a spout and a horizontal handle, used to serve hot chocolate) or, failing that, directly into the cups. . If desired, flavor with cinnamon or vanilla. You can also add pieces of roasted almonds or peanuts.

Cold chocolate

First, prepare a hot chocolate, let cool, pour into a tall glass filled with crushed ice, stir vigorously, add cold milk and beat vigorously until frothy. We can add a small glass of orange juice.

Ganache: it is prepared with 200 g of semi-sweet chocolate and 125 ml of cream. Heat the cream and bring it to a boil. Remove from the heat. Melt the chocolate as indicated above and add it to the cream, stirring continuously. If desired, flavor with vanilla or another essence of your choice (almond, mandarin, orange, etc.). Put to cool so that the preparation thickens. With the ganache, we will prepare truffles by forming balls that we will roll in dry cocoa. You can stuff them with nuts or dried fruits;

Pasta sauce: Sauté finely chopped garlic, celery and onion in olive oil. Add chopped tomatoes (fresh or canned) and cook for about 15 minutes. Just before serving, grate chocolate (30 g to 50 g) and let melt in the sauce;

Mole Poblano: There are many recipes for this Mexican sauce that is usually served with turkey. Sauté in olive oil three or four types of peppers (ancho, mulatto, chipotles and pasilla) with pumpkin or squash seeds, peanuts, slivered almonds and herbs (anise seeds, pepper From Jamaica, cloves, cinnamon stick). Mix everything in a blender with a little water, add red and green tomatoes, garlic and onion and mix again. Put on the heat, add vegetable or chicken broth and cook for about 20 minutes over low heat. Pass put back on the heat and add grated chocolate and a few drops of wine vinegar. Serve ;

Chocolate plums: prepare a syrup with water, sugar (or honey) and red wine, flavoured with cinnamon, cloves, star anise, bay leaf and Nutmeg. Add plums and simmer until tender. Add grated chocolate and put the preparation in a serving bowl. This sauce can be served warm as an accompaniment to a roast, or cold, as a dessert, with a little whipped cream;

Chocolate bananas: fry the half-bananas in butter, put in a serving dish and cover with melted chocolate;

Chocolate omelette: beat the eggs with a little cream, add the melted chocolate preparation, pour into an oiled pan and cook over low heat for ten minutes;

Fruit salads: garnish with chocolate shavings or sprinkle with cocoa powder.

Chocolate fondue: melt the chocolate in hot milk and cream (about 400 ml of liquid for 400 g of chocolate), adding a little cinnamon or a vanilla bean. Place the pan on a fondue stove. The guests soak in this preparation strawberries and pieces of apricots, apples, bananas, peaches, kiwis, pineapples, melons, oranges or grapefruits, as well as almonds, walnuts or dried fruits. If you have any surplus, you can place them on a baking sheet lined with baking paper and put them in the refrigerator to harden;

Contraindications and allergies of chocolate

There are a number of drawbacks that plague the reputation of chocolate.

Acne

Chocolate is food often implicated in the development of acne. Studies on the subject are few, date back several years and are mostly methodologically weak. They do not therefore allow, for the moment, to establish a conclusive link between chocolate and acne. Even so, a recent placebo-controlled study showed a positive correlation between chocolate consumption and increased acne lesions. Studies with a larger number of subjects are expected to shed light on this relationship.

Migraines

Several foods are blamed for migraines, the most common being chocolate. The presence in chocolate of vasoactive amines (for example adrenaline) linked to neurotransmitters (serotonin and norepinephrine) would explain the appearance of headaches. These amines work by directly affecting blood vessels or indirectly by causing the release of certain substances (epinephrine and norepinephrine). The strongest headache trigger in chocolate is theobromine, a methylxanthine found in cocoa and has a chemical structure similar to caffeine. In people who already suffer from headaches, chocolate will not increase the pain.

The acidity reflux

Acidity reflux results from a malfunction of the lower esophageal sphincter and causes pain in the chest area. Certain foods, including chocolate and cocoa, help open the lower esophageal sphincter, which causes stomach acid to rise. Methylxanthines, found in chocolate and cocoa, decrease the resting tension of the esophageal sphincter and cause gastric contents to reflux into the esophagus. People who suffer from acid reflux should therefore avoid these foods, especially after eating.

Peptic ulcer

A peptic ulcer is an open lesion of the lining of the stomach. Consequently, this lesion is often accompanied by inflammation and destruction of this mucous membrane. People with peptic ulcer disease should eat chocolate and cocoa in moderation since they contain methylxanthines which can cause severe pain, especially if taken on an empty stomach or just before bedtime.

Oxalate-free diets

Oxalates are mainly found in products of plant origin. In order to prevent calcium-oxalate stones (kidney stones made up of oxalates and calcium), it is recommended to avoid chocolate and cocoa since these have a high content of oxalates and increase oxaluria.

History of chocolate

The term 'cocoa' dates from 1532. It comes from the Spanish cacap, borrowed from the Nahuatl (the language of the Aztecs) cacauatl, and refers to the seed (also called 'bean') of the fruit of the cocoa tree. By extension, it also designates the powder obtained from the cocoa mass, as well as the drink prepared with this powder.

The term 'chocolate' appeared in its current form in 1634. It comes from the Spanish chocolate which is said to have borrowed it from the Nahuatl tchocoatl or the maya chokola'j, a verb which means 'to drink cocoa together'. It refers to cocoa paste or powder with the addition of sugar, vanilla and other flavourings.

The cocoa tree probably comes from the upper Amazon. The species gave rise to two subgroups, the Criollo and the Forastero, for which there are many varieties. The first would have been brought to Central America where it would have been domesticated by the Mayans more than 2000 years ago (or possibly by their predecessors, the Olmecs, 2600 years ago), while the second would have spread rather To the south. Not very productive and fragile, Criollo produces excellent quality cocoa which, however, represents only one per cent of world production and which is used in the manufacture of high-end chocolates. Hardier and easier to grow, Forastero accounts for around 80% of the overall supply. The rest of the production comes from hybrids obtained by crossing these two subgroups.

The Olmecs, the Mayans and, after them, the Aztecs, revered the cocoa tree which they called 'food of the gods, an expression which is reflected in the Latin name (borrowed from the Greek) Theobroma, which the botanist Linnaeus gave it Later. They cultivated it in their gardens and made a drink from its seeds, which they seasoned with honey, hot peppers and other condiments. When they needed more substantial food, they added cornmeal to it.

The cocoa pod comes from 'caboche'

The cocoa tree fruit is called a 'pod', alluding to its shape, which vaguely recalls ahead. This fruit is 15 cm to 20 cm long and 10 cm to 15 cm wide and contains 30 to 40 seeds, which are used in the preparation of cocoa.

The Spaniards will hardly appreciate this bitter drink, but will be impressed by its alleged aphrodisiac properties and will modify the Native American recipe by replacing the spices with sugar. They will introduce cocoa to Europe where it will arouse the enthusiasm of the nobility and, later, of the big bourgeoisie, the people not having access to it because of its exorbitant price. To meet growing demand, they will cultivate it in their colonies in Latin America, while the English, French and Dutch will establish it in the Caribbean, and the Portuguese in West Africa. However, it was not until the early 19th century that the processes to turn it into solid confectionery were developed. In other words, the chocolate bar we eat today is only around 200 years old.

A plant in hot and humid lands, the cocoa tree is mainly cultivated in the regions between the two tropics, especially in West Africa and South America, as well as in Southeast Asia. With 43% of world production, the Ivory Coast is the most important producer country.

The transformation of the seeds into cocoa powder is a complex process that involves various stages: fermentation, drying, roasting, dehulling, degerming and grinding to obtain the cocoa mass. Part of the fat (or cocoa butter), which represents 45% to 60% of the bean, is then extracted. This butter is used in the manufacture of white chocolate, in addition to having many uses in the pharmaceutical and cosmetic industry. The residual product, which is more or less fatty depending on the intensity of the extraction, is used directly in the preparation of various chocolate products, or is crushed and pulverized to obtain a cocoa powder.

The flavor of chocolate varies depending on the regions and types of soil where the cocoa tree grows. As with wine, there are great vintages, including fine chocolates from Venezuela, Ecuador or Madagascar, which have an excellent reputation.

In addition to the seeds, which account for only 10% of the pod, the pulp of the pod is extracted from the juice which is offered as-is or which is used in the manufacture of jams, jellies, liqueurs, wines and vinegar.

For further

Fairtrade chocolate

Almost always organically grown (read the label to make sure), fair trade chocolate is an ethical alternative to the questionable business practices surrounding the supply of cocoa on the global market. In addition, the purchase of this chocolate ensures the subsistence of small producers and prevents the hiring of children on large farms, who often work in conditions deemed unacceptable by many non-governmental organizations (NGOs).

Traditionally, the cocoa tree was cultivated under forest cover, but since the 1970s, the trend has been towards cultivation in the open field, which contributes to deforestation since it is necessary to deforest to establish orchards (for example, in 2000, 14% of the tropical forests of Côte d'Ivoire had been cleared for cocoa production and, in Indonesia, 170,000 hectares of virgin forest will soon be devoted to it).

Conversely, a program of reforestation and enhancement of land degraded by intensive agriculture has been set up by the International Institute of Tropical Agriculture in cooperation with cocoa producers and various other stakeholders in South Africa. 'Where is. It is based on the concept of polyculture and tiered culture. Ultimately, it is a question of reproducing in agriculture the type of ecosystem of natural forests. There are a variety of plant species of different sizes there: tall trees, shrubs, vines and low plants. Each category occupies a particular ecological niche and also hosts a different fauna (birds, mammals). Among the large trees are native fruit trees, avocado trees, and some kind of lumber. This permanent, all-height cover provides the cocoa tree with the microclimatic conditions it will need throughout its life. On the floor just below, there are banana trees and a kind of legume. These plants, smaller than large trees and which are temporary, protect young cocoa plants during their first years against the violence of the wind and the heat of the sun. Finally, on the lower level are the cocoa trees.

This type of crop offers many ecological benefits: protection of the soil against erosion, water conservation, increased longevity of plantations, carbon sequestration (i.e. capture and storage of carbon dioxide and Other greenhouse gases), reduced incidence of disease and insect infestations, including through the presence of birds, weed control and fertilizer application (in the form of decaying organic matter ). It also makes it possible to diversify production and producers' incomes, who are therefore better protected against the vagaries of trade.