There’s a funny little e-mail I seem to get every couple of weeks about how chocolate is good for you because it is a fruit. While this is more or less true (chocolate is made from the seeds of the fruit of the cacao tree), chocolate can’t really be thought of as a health food because of its relatively high fat content—approximately 60% of the calories in chocolate come from fat. Notwithstanding that fact, it turns out that most of the negative perceptions that we have about chocolate have nothing to do with the cocoa content of the chocolate, but with the other fats and ingredients that are in the chocolate.

Think about a friend who describes themselves as a chocoholic. What kinds of chocolate do you (er, they) eat? Are they eating solid dark chocolate bars or candy or other sweet confections? Many people who self-identify themselves as chocoholics or say that they are addicted to chocolate are actually craving the butterfat and sugar content of what they’re eating, not the cocoa in what they’re eating. There is actually very little cocoa in the average candy bar.

That said, cocoa and dark chocolate (at least 70% cocoa) is actually quite healthy for you. Here are some common perceptions that people have about chocolate:

Chocolate causes acne. Myth. Cocoa does not contribute to acne formation—however the sugar, dairy, and other fats in chocolate can exacerbate an existing problem.

Chocolate causes cavities. Myth Actually, cocoa powder contains a substance that inhibits the formation of cavities. Again, it’s the sugar, fat, and other ingredients that are the culprits along with poor dental hygiene habits.

Chocolate causes hyperactivity. Mostly Myth. While it is true that cocoa does contain mood altering chemicals, there is some evidence that suggests that cocoa actually does not contain caffeine at all. Rather, caffeine is chemically so close to the other alkaloids in cocoa that it mistakenly shows up in chemical analyses. The other alkaloids are present in such small amounts that someone would literally have to eat very large quantities of unsweetened chocolate or cocoa powder to get any effect. That said, there are some people who are very sensitive (perhaps even allergic) to these alkaloids and react accordingly. If you find that eating chocolate overstimulates you, then you are one of those unfortunate people who are hypersensitive to the alkaloids in chocolate.

Chocolate raises cholesterol. Myth, for people with “normal” cholesterol. Tests have shown that cocoa butter, while technically a saturated fat, does not raise cholesterol in people with normal cholesterol metabolism. This is due to the unique combination of fatty acids that make up cocoa butter.

Chocolate can kill dogs. Truth. This is unfortunately true. The “fatal dose” of chocolate varies depending on the cocoa content of the chocolate and the weight of the dog. It turns out that dogs are allergic to theobromine, and ingesting even small amounts sends their respiratory systems into overdrive. White chocolate contains no theobromine (which is in the cocoa solids) so it is safe to eat, and milk chocolate contains only small amounts to is not nearly as harmful. However, veterinarians point out that it is never a good idea to feed a dog any kind of chocolate, even white chocolate, because sweets of any kind are bad for your dog’s health. Remember also that if you have a dog, keep the chocolate on a shelf out of reach so they can’t accidently get into that bag of semi-sweet chips you’ve been saving to make cookies.

Chocolate is heart healthy. Truth if you change “is” to “can be." On a happy note, cocoa does have one of the highest levels of antioxidants found in the plant kingdom; higher than pomegranates, blueberries, spinach, kale and other well-known antioxidant heavyweights. Tests have shown that these antioxidants are good for heart health, and while you should not stop eating your vegetables in favor of chocolate (chocolate is made from the seeds of a fruit, after all), you can incorporate small amounts of dark chocolate into a heart-healthy diet. This is one of the great reasons to pair red wines - also very heart healthy - with chocolate. A one ounce serving of 70% cacao content dark chocolate has the same antioxidant heart health benefits as a five ounce glass of red wine.

They key here is that what you eat must be dark chocolate (technically, any chocolate that does not contain dairy solids is dark). It turns out that dairy ingredients interfere with metabolising the antioxidants naturally present in the cocoa, and while chemically speaking a good milk chocolate may be high in antioxidants the body can’t make full use of them.

For a heart-healthy dark chocolate make sure that the first ingredient listed is chocolate or cocoa liquor and not sugar—this is almost always the case where the cocoa percentage is 70% and higher—and that there are no dairy ingredients listed.

A refreshingly healthful way to get your daily dose of antioxidants is to make a shake or smoothie using low-fat cocoa powder, vanilla soy milk, a piece of fruit such as a banana, and a nutritive sweetener such as honey. Assemble in a blender to taste with ice. Salut!

(This article first appeared in the October 2004 issue of The New World Chocolate Society Newsletter in Chocolatier Magazine.)