Milk chocolate, chocolate with almonds, sugar-free chocolate… The right chocolate is a delicious natural stimulant and cardiovascular protector. Learn all about types, recipes, and the most highly-rated chocolates on the market today.
You are never the same after discovering that the same man who discovered the American continent died without tasting chocolate. This food, the protagonist of ancestral ceremonies and revered since the time of the Aztecs, floods the Internet, starring in all kinds of sweet recipes that are essential for most childhood memories. Every day, the types of chocolate from origin that seek a balance between production, preparation, and taste in the mouth grow. Today, we delve into the somewhat outdated definition of chocolate to discover everything there is beyond the cocoa bean, its uses, its history, its benefits, and hundreds of recipes.
What is chocolate
Chocolate is the result of mixing sugar with cocoa paste and cocoa butter, the latter two derived from the cocoa bean. According to current legislation regulating cocoa and chocolate, to be considered chocolate it must contain a minimum of 35% cocoa, and of this 35% at least 18% must correspond to cocoa butter and 14% to defatted dry matter, also known as the solid part of cocoa.
There are no specifications for sugar, and these considerations were decreed more than twenty years ago, it does not contemplate categories such as 100% cocoa chocolate or chocolates in which sugar is replaced by sweeteners such as stevia or xylitol. Nor does it mention a unique and recent case that Victoria de la Torre from the Chocolate Club told us about: “100% cocoa chocolate bars with up to 18% freeze-dried cocoa mucilage, which is ultimately the sugar from the cocoa seed.” Interesting, right?
The chocolate industry has evolved much faster than the law. The categories of the International Chocolate Awards, a world reference in the chocolate world, show this by awarding prizes to the best spicy chocolate, the best vegan chocolate, the best sugar-free chocolate or the best hot chocolate. Not to mention the special category that includes the evaluation of the best chocolates made from organic ingredients or direct trade. A much more faithful portrait of the evolution of chocolate that shows that it is not just a more or less sweet food, but also the axis of an entire production system and a way of life.
It must be said that, in any of its varieties, chocolate is a food rich in fats and carbohydrates and in theobromine, the component that gives it a stimulating character. After all, it was the favorite drink of the Aztec nobles for a reason.
Origin and history of chocolate
Christopher Columbus discovered a continent but died without tasting chocolate. It was his son Hernando who was the first to appreciate the value of cocoa beans for the natives: “and many almonds that they use as currency in New Spain, which they seemed to value very much because when they were put on the ship, I noticed that, when some of these almonds fell, everyone tried to pick them up as if an eye had fallen out of them” writes Marina Zanetti in her work “Cocoa and chocolate: from the new to the old world through the Spanish”. Cortés was luckier, much luckier, who in 1519 had the good fortune to taste “cacáhualt” with the emperor Moctezuma, the water with cocoa so appreciated by the Aztecs.
As for the word “chocolate”, it has been well-studied by Ascensión Hernández, an expert in Nahuatlism. The researcher states that the etymological origin of the word is a mystery. The first reference to the designation as we know it today appears for the first time in 1570, until then, “cacáhuatl”, cocoa water, in Nahuatl, is the only term of which there is knowledge.
Types of chocolate
Milk chocolate, chocolate with almonds, and even chocolate with pepper. When curiosity and creativity come into the equation, the options seem endless. A starting point for their classification is found in the legislation that compiles the details of chocolate in powder or bar form, with or without milk, white chocolate, and chocolate intended for making hot chocolate.
Cocoa and chocolate powder
Cocoa powder is defined as that obtained from shelled and roasted cocoa beans with a minimum of 20% cocoa butter and 9% water. If the cocoa butter content is less than 20%, it is considered lean cocoa. Chocolate is considered a powder when it contains 32% cocoa powder and is mixed with sugars.
Milk chocolate
Milk chocolate, as its name suggests, contains a portion of dairy matter that according to current regulations must be at least 14%, whether it is whole or semi-skimmed milk, butter, or milk fat. In any case, it must contain at least 25% cocoa.
White chocolate
The term white chocolate is reserved for chocolate bars that are composed of a minimum of 20% cocoa butter, 14% milk solids and 3.5% fat. It should be noted that the main difference with other chocolates is that white chocolate often contains a high content of other types of vegetable fats, which are often harmful to health. The same decree specifies the types and plants from which these fats come, such as palm oil.
Chocolate with almonds and nuts
Current legislation provides for the addition of almonds, hazelnuts, and other nuts that do not exceed 60% of the total weight of the chocolate. Special mention should be made of Gianduja hazelnut chocolate, a type of preparation with 32% cocoa, of which at least 8% must be the solid part and not butter, and with a content of crushed hazelnuts between 20 and 40 g per 100 g of product.
Chocolates with citrus, fruits, or aromatic herbs
Chocolate with lemon, chocolate with orange, or with strawberries is becoming increasingly popular. Chocolate with coarse salt or spices and seeds such as sesame fills the shelves of supermarkets and specialist shops.
Chocolates with sweeteners
Nowadays, it is common to find varieties of chocolate that decide to replace the sweet part of the sugar with sweeteners such as xylitol or stevia, helping to reduce the calories of the final product.
Other varieties of chocolate
As we explained at the beginning, there are many more varieties than there were two decades ago. Chocolate reflects the different social trends, which is why vegan chocolate or flavored bars, whether in the form of small pieces of fruit or grains of salt, are increasingly occupying more shelves.
Nutritional value of chocolate
The nutritional value of chocolate is nothing compared to dark chocolate with more than 85% cocoa content with a milk chocolate with 40 or 50% cocoa content. The sugar content makes the difference in calories and subtracts enriching nutrients. Below is a comparison between a milk chocolate with 30% cocoa content and a dark chocolate with 85%.
Milk chocolate
- Energy (kcal): 542
- Proteins (g): 6.3
- Lipids (g): 31.1
- Saturated fats (g): 17.9
- Carbohydrates (g): 58.4
- Of which sugars (g): 57.5
- Fiber (g): 1.8
Dark chocolate 85%
- Energy (kcal): 584
- Proteins (g): 12.5
- Saturated Fats (g): 27
- Carbohydrates (g): 22
- Of which sugars (g): 15
- Fiber (g): 12.5
It is important to note that, although consumption should be moderate due to its high caloric content, the fat in chocolate with a high percentage of fat, at least 85%, does not increase cholesterol.
Properties and benefits of chocolate
Flavonoids, anthocyanins, tannins… The properties of chocolate have been studied for over 20 years and there is no doubt: chocolate with at least 85% cocoa can improve your mood, is a good stimulant, reduces cholesterol and general inflammation and can even help you lose weight. Of course, we can’t say the same about other chocolates with lower cocoa percentages, but given what we’ve seen, it’s worth delving into the more bitter nuances, right?
Reduces cholesterol and inflammation
Flavanol is a type of flavonoid found in cocoa. Several studies with young people and adults have shown a reduction in LDL cholesterol in just two weeks by consuming dark chocolate containing 88 mg of flavanol.
On the other hand, the so-called oxidation process of LDL, the bad cholesterol, causes damage to the vascular endothelium, generating an inflammatory response. This inflammatory response attracts all types of cells such as monocytes, promoting the generation of obstructions. Furthermore, if sustained over time, this response gives rise to chronic inflammation, a pathology related to the acceleration of aging, cell and tissue damage.
The flavonoids present in cocoa reduce the oxidative process of LDL, in turn reducing the inflammatory response and the risk of blood obstruction.
It has stimulating effects
Theobromine is a substance that is much more abundant in cocoa than caffeine. Although the structure of both molecules is similar, theobromine relaxes smooth muscle and blood vessels and reduces fatigue much more gradually than coffee. For this reason, eating a couple of ounces of chocolate with 85% cocoa or higher can be a great idea to keep our energy up throughout the day.
Take care of your cardiovascular health
The flavonoids present in cocoa not only take care of our cardiovascular health by lowering cholesterol and general inflammation, but they also modulate platelet function, reducing the risk of blood clot formation and lowering blood pressure. These effects are noticeable with a daily consumption of just 6 or 10 g of chocolate, equivalent to one or two ounces, and as long as it is more than 85% cocoa.
Helps to lose weight
There are two key factors that dark chocolate plays a role in helping you lose weight: it is a very satiating food and increases insulin sensitivity.
Insulin is a hormone responsible for recruiting blood sugar. When blood sugar spikes are very sharp and constant, insulin ends up losing sensitivity and its work becomes inefficient. This metabolic context is closely related to weight gain due to an increase in fat storage.
Eating dark chocolate promotes good insulin sensitivity and, therefore, its correct function in the absorption of sugar, preventing weight gain. In addition, chocolate with a high percentage of cocoa has a high fiber content, which makes it satiating.
Reduce stress
Does chocolate help reduce stress? Yes, but not just any chocolate. The study carried out by Edge Hill University in 2019 found a significant reduction in cortisol, the stress hormone, in participants who ate dark chocolate with more than 67% cocoa (with a total content of 500 mg of polyphenols) and no appreciable difference in those participants who consumed chocolate with 56% cocoa content. The general recommendation of consuming one or two ounces a day of dark chocolate with a high percentage of cocoa remains the one that ensures well-being and health care.
Contraindications of chocolate
There is good news and bad news about chocolate. In moderation, we can enjoy its flavour, texture, and benefits. The bad news, or the thing to keep in mind, is that if we exceed the recommended amounts of 20 g or 30 g, about two or three ounces a day of chocolate with more than 85% cocoa, contraindications begin to appear, which we summarise below.
Weight gain and diabetes
Chocolate is a high-calorie food, containing an average of 500 kcal per 100 g. When it comes to milk chocolate, it also contains a large amount of simple sugar. This sugar provides calories promotes glycemic spikes, and increases in blood sugar which, when sustained over time, promote the development of type II diabetes.
Overstimulating
While theobromine is prized for being a subtle stimulant that can help us maintain our energy, the amount to get the most out of it is again key. Taking more than the recommended amount and opting for varieties with high sugar content is contraindicated due to its overstimulating effect.
The good news is that we can counteract both contraindications by choosing to eat a couple or three ounces of chocolate with 85% cocoa or higher every day and leaving the other more delicious varieties and recipes for special occasions.
What is the best chocolate in the world?
With its own name and Ecuadorian origin, the best chocolate in the world for many is called Pacari. Its founder is Santiago Peralta, who put on the chocolatier’s suit after graduating in Law.
Together with his wife Carla Barbotó, they founded Pacari in 2002 and since then they have accumulated more than 400 awards, including 22 recognitions from the International Chocolate Awards, which classify some of their bars as “fine chocolate of extraordinary quality”. Due to its sustainable approach and its long and highly recognized history, today it is considered by many to be the best chocolate in the world.
Even so, experts such as the voices of the Chocolate Club affirm that it is practically impossible to speak of the best chocolate in the world. They emphasize the recognition of the Pacari house for its trajectory and for believing in chocolates of origin when no one else did. However, they invite us to delve into the different categories of awards such as the International Chocolate Awards to discover that, depending on the prism, the type of bean or the elaboration, we can find many excellent fine aroma chocolates.
According to Xabier Uritzar, a professional chocolate taster, any quality chocolate must have: “Complexity, nuances, and come from a well-selected and well-processed product, meaning well-processed, for example, a roast that adapts to the characteristics of the cocoa bean. And, as a result, if the bean of origin has nuances of red fruits and flowers, it can be identified the moment the chocolate reaches our mouth.”
Chocolate recipes and uses in the kitchen
Chocolate is an extraordinary invention that has created moments with their own aromas and sounds, chocolate birthday cakes, classic ice creams in a hot August month, and cups of hot chocolate on autumn afternoons.
In the world of baking we have recipes as endearing as grandma’s chocolate cookie cake, chocolate cake, brownie, chocolate plum cake, or caprese cake, a chocolatey touch to the palate with all the exquisiteness and aroma of almond flour.
Among the versions that play with texture, the three-chocolate cake, chocolate flan, soufflé, and chocolate mousse stand out, another classic dessert along with a cup of chocolate and cream. Ah, chocolate, the faithful friend of decorations in its ganache version, and also an ally of cravings that want to be quickly resolved with a microwave: chocolate mug cake or an individual chocolate sponge cake.
For creatives, a recipe is the Guinness Dark Beer Cake with Chocolate or a less risky idea: the most delicious no-bake chocolate and cream cake in the world. Between the chocolate sausage and the classic chocolate chip cookies, there is only a chocolate coulant.