Chocolate Thoughts
By Marilyn Helton, Editor

One of the first thoughts that crosses a diabetic’s mind when he or she receives the diagnosis of diabetes is usually, “What can I eat, now that I can’t eat anything?”

     Being a passionate cook long before I was ever diagnosed with diabetes,  these very words crossed my mind in December of 1993, when I received my own diagnosis of diabetes. As a matter of fact, it has taken me several years to really come to terms with that diagnosis!

   The more research I have done and the more recipes I have experimented with have given me a new respect for the trials and frustrations a person with diabetes experiences with food choices!

Fortunately, for all diabetics, we are now able to “fit” almost any food into our eating plans! In fact, in May of 1995, the American Diabetes Association announced new dietary recommendations for people with diabetes, emphasizing healthy, balanced eating, with careful attention paid to overall carbohydrate consumption.

This conclusion was reached after sophisticated, new research had been conducted at some 15 centers around the country, proving that whether simple or complex, “a carbohydrate is a carbohydrate.” There’s no longer a recommended “diabetes diet” that applies to everyone. Now the key is in individualizing the meal plan according to each individual’s situation, taking into consideration: type of diabetes, overall health, weight and cholesterol levels, lifestyle, exercise habits, family history and likes and dislikes. The dietician can now tailor an appropriate program that the patient can adhere to comfortably!

Putting the focus on overall consumption of carbohydrates rather than the kind of carbohydrate (i.e., refined sugar), allows the diabetic more freedom of choice. Yes, Virginia ~ you can now treat yourself to an occasional sweet with actual sugar! But . . . only as an alternative to carbohydrates that are already a part of your regular diet ~ Not in addition to the carbohydrates you normally eat! It is very important to remember that the sugar hasn’t changed ~ only the guidelines for using it.

One final thought:  The 1997 theme for the American Dietetic Association was “All Foods Can Fit.”   So, go ahead  and  enjoy your chocolate once in a while!

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     Recent reports that chocolate contains antioxidant substances make it sound more like a health food than a source of guilt. It is true that natural compounds in chocolate seem to offer heart protection and possibly even some cancer-prevention benefits. But the benefits associated with eating small amounts of chocolate will be overwhelmed if large amounts are eaten on a regular basis, which could bring the weight gain common sense tells us to expect.

     Studies show that some benefits appear with relatively small amounts of chocolate and cocoa. A study in the American Journal of Clinical Nutrition, for example, shows that when people added half an ounce of dark chocolate (or four and one-half tablespoons of unsweetened cocoa powder) to an "average American diet," total antioxidant capacity increased about four percent, and LDL (or "bad") cholesterol carriers became less susceptible to damage.

     Antioxidants are also thought to help protect against heart disease by holding cholesterol-carrying particles in a less damaging form. Chocolate was once considered a clear negative for heart health because a significant portion of its fat is saturated and assumed to raise blood cholesterol, like other saturated fats do. Research in recent years, however, has shown that this particular fat does not raise blood cholesterol.

     Cocoa and chocolate contain natural substances called flavonoids, similar to those in vegetables and tea. They can protect body cells from highly reactive molecules called free radicals, which produce damage associated with heart disease and cancer development. A report in the Journal of Agricultural and Food Chemistry showed that cocoa's antioxidants are at least as potent as those in black and green tea.

     An article in Experimental Biology and Medicine notes that the antioxidant content of cocoa and chocolate should help protect cells from damage that can start the cancer development process. Substances in cocoa extracts can block certain growth stages of human colon cancer cells, according to test tube studies reported in Cancer Letters.

     Chocolate contains some of the health-promoting phytochemicals that vegetables and fruit do, but that doesn't mean it's part of this "five-a-day" food group. Small amounts of chocolate may offer enough phytochemicals to make a difference, but they certainly won't satisfy hunger very well. Fruit can supply significant amounts of phytochemicals in a way that is far more filling, and without excess calories or fat. And, although chocolate and cocoa provide one type of flavonoid antioxidant, they don't provide fiber, important vitamins like C and folate, or the other important phytochemicals found in many fruits. The type of fat contained in chocolate itself does not raise blood cholesterol, but the butterfat so abundant in chocolate baked goods or ice cream is a cholesterol-raising fat.

     The bottom line is that substituting chocolate for fruit as a dessert or snack on a routine basis is not a health-wise move, and will make weight control more difficult. You can enjoy chocolate without feeling guilty – in small portions. Two or three small chocolate mini-bars or kisses, eaten slowly and savored, will add a smaller calorie and fat load than a small plate of cookies or a small bag of chips.

AICR

The American Institute for Cancer Research (AICR) offers a Nutrition Hotline (1-800-843-8114) Monday-Friday from 9 a.m. to 5 p.m. ET. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietician will return your call, usually within 48 hours. AICR is the only major cancer charity focusing exclusively on the link between diet, nutrition and cancer. The Institute provides education programs that help millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S.