My wife and I do not eat chocolate or candy of any type. What would be a good dark chocolate? M&M’s or Hershey’s Kisses? If these do not work, what would you consider best?
We greatly thank you for your fine newspaper articles.
—D.B., Spotsylvania
A That’s a great question about one of my favorite foods.
Chocolate is graded according to how much cocoa solids it has. The more cocoa, the darker the chocolate appears and the richer it is in heart-healthy antioxidants.
Cocoa powder is the richest, followed by baking chocolate, then semisweet or bittersweet chocolate, next sweet or dark chocolate and finally milk chocolate.
This makes sense if you understand how chocolate is made. Cacao (not cocoa) trees grow in hot climates such as Africa, Mexico, Central America and Southeast Asia; pods from the trees are harvested and opened to release cacao beans. The cacao beans are cleaned, dried and fermented, roasted and shelled, then crushed and heated to form a brown liquid called “chocolate liquor.”
The chocolate liquor is pressed to separate brown cocoa powder from the golden liquid cocoa butter. The brown cocoa powder has all the antioxidants.
Baking chocolate is simply pure chocolate liquor poured into molds and solidified. Baking chocolate is bitter, since it has no sugar. In comparison, “semisweet” or “bittersweet” chocolates have at least 35 percent chocolate liquor, plus sugar and extra cocoa butter to make them melt easily, according to the Chocolate Manufacturers Association.
Some of the best-quality dark chocolate contains at least 60 percent to 70 percent cocoa solids. European chocolates tend to be richer and sometimes advertise the percent cocoa solids on the label.
“Sweet chocolate,” also called “dark chocolate,” has 15 percent to 35 percent chocolate liquor plus cocoa butter, sugar and vanilla, while “milk chocolate” has only about 10 percent chocolate liquor and added cocoa butter, milk, sugar and vanilla, making a mellower flavor.
And “white chocolate” isn’t really chocolate, as it contains cocoa butter but no cocoa solids.
The plain M&M’s and Hershey’s Kisses you mentioned are milk chocolate, although you also can find Hershey’s Kisses Brand Rich Dark Chocolates in most supermarkets. Another popular brand is Dove, with its dark chocolate bars and Dark Chocolate Promises. There are many more upscale dark chocolates available in grocery and specialty stores.
Pick a dark chocolate you like and don’t overdo it, as the calories and sugar in chocolate do add up.
QI have suffered with abdominal pain from endometriosis for several years. Are there any changes in my diet that could help decrease the symptoms?
—Anonymous, Fredericksburg
AVery little research has been done about nutrition and endometriosis, a painful condition affecting nearly 6 million North American women.
Endometriosis causes heavy periods, and pain in the abdomen, pelvis and lower back; it also sometimes causes infertility.
Physicians treat endometriosis with medicines and surgery, so see your doctor first. Nutrition is not a cure; it can work with, but not replace, the doctor’s treatment.
Two Italian studies found that the more green vegetables and fresh fruits women ate, the lower their risks of endometriosis. Eating a lot of red meat, beef and ham was linked to a higher risk of endometriosis.
For women with endometriosis and digestive problems such as chronic abdominal pain, nausea, vomiting, early fullness, bloating, and altered bowel habits, a small study at Woman’s Hospital of Texas suggested that the anti-seizure medication clonazepam and dietary changes were helpful.
Also, 80 percent of the women had bacterial overgrowth in their GI tracts. The Texas researchers found 50 women felt significantly better after taking the medicine for eight weeks and eating lower-glycemic carbohydrates—high-fiber foods such as beans, whole grains, vegetables and fruits—rather than juices, sodas, white bread and other refined foods.
The women consumed more omega–3 fatty acids, found in fatty fish, walnuts and flax seeds, and also omega–9 fats, found in olive oil, canola oil, avocados and nuts such as almonds, pecans, macadamias and peanuts.
Along with adding fiber and healthy fats, the women eliminated foods with caffeine, such as coffee, tea, and colas. They also avoided tyramine, an amino acid found in fermented foods such as hard cheeses, sausages, hot dogs, lunch meats, soy sauce, sauerkraut, beer and wine.
This study had no control group, so it’s hard to say whether the diet was helpful or whether relief came from taking the medication. On the other hand, this sounds like a balanced eating plan, and it will not hurt healthy people.
Interestingly, a small study of rhesus monkeys with endometriosis found the monkeys were more likely to have inflamed intestines and lower levels of beneficial bacteria such as Lactobacillus in the intestines. The study has limitations, because it was done in monkeys, not people.
Also, there was no experiment to see if eating yogurt or other foods rich in Lactobacillus helped ease endometriosis. However, it probably won’t hurt to eat more yogurt. Plain yogurt topped with fresh cantaloupe or peaches canned in juice is a quick and tasty snack.
To sum it up, see your doctor, eat high-fiber fruits and vegetables, limit meats, eat more avocados, nuts and healthy oils, try yogurt, and consider avoiding caffeine and high-tyramine foods.
JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance–Star, 616 Amelia St., Fredericksburg, Va. 22401.