How can I eat less chocolate?

Answer: Try going for a brisk walk or some other exercise.

Appetite. 2011 Nov 10;58(1):387-392.

Brisk walking reduces ad libitum snacking in regular chocolate eaters during a workplace simulation.

Oh H, Taylor AH.

Abstract

Workplace snacking can contribute to obesity. Exercise reduces chocolate cravings but effects on chocolate consumption are unknown.

This study investigated the effect of brief exercise on ad libitum consumption during breaks in a computerised task. Seventy-eight regular chocolate eaters, age: 24.90±8.15years, BMI: 23.56±3.78kg/m(2) abstained for 2days. They were randomly assigned to one of four conditions, in a 2×2 factorial design, involving either a 15min brisk walk or quiet rest, and then computerised Stroop tasks with low or high demanding conditions, in three 180s blocks with a 90s interval. Throughout, a pre-weighed bowl of chocolates was available for ad libitum eating.

A two-way ANOVA revealed no interaction effect of exercise and stress on total chocolate consumption, or main effect of stress, but a main effect of exercise [F(1, 74)=7.12, p<.01]. Mean (SD) chocolate consumption was less (t(73.5)=2.69, 95% CI for difference 3.4-22.9, ES=0.61) for the exercise (15.6g) than control (28.8g) group. Exercise also increased affective activation, but there was no mediating effect of change in affect on chocolate consumption.

A brief walk may help to reduce ad libitum snacking in regular chocolate eaters.

Here’s a related study:

Appetite. 2009 Feb;52(1):155-60. Epub 2008 Sep 13.

Acute effects of brisk walking on urges to eat chocolate, affect, and responses to a stressor and chocolate cue. An experimental study.

Taylor AH, Oliver AJ.

Abstract

The study aimed to investigate the effects of an acute exercise bout on urges to eat chocolate, affect, and psychological and physiological responses to stress and a chocolate cue.

Following 3 days of chocolate abstinence, 25 regular chocolate eaters, took part, on separate days, in two randomly ordered conditions, in a within-subject design: a 15-min brisk semi-self-paced brisk walk or a passive control. Following each, participants completed two tasks: the Stroop colour-word interference task, and unwrapping and handling a chocolate bar.

Chocolate urges [State Food Cravings Questionnaire (FCQ-S); Rodríguez, S., Fernández, M. C., Cepeda-Benito, A., & Vila, J. (2005). Subjective and physiological reactivity to chocolate images in high and low chocolate cravers. Biological Psychology, 70, 9-18], affective activation [Felt Arousal Scale; Svebak, S., & Murgatroyd, S. (1985). Metamotivational dominance: a multimethod validation of reversal theory constructs. Journal of Perception and Social Psychology, 48, 107-116], affective pleasure/valence [Feelings Scale; Hardy, C. J., & Rejeski, W. J. (1989). Not what, but how one feels: the measurement of affect during exercise. Journal of Sport and Exercise Psychology, 11, 304-317], and systolic/diastolic blood pressure (SBP/DBP) were assessed throughout.

Exercise reduced chocolate urges and there was a trend towards attenuated urges in response to the chocolate cue. Exercise also attenuated SBP/DBP increases in response to the stressor and chocolate cue. The effects on urges varied across the dimensions of the FCQ-S.

How can I reduce my risk of coronary heart disease?

Answer: Eat dark chocolate.

Clin Nutr. 2011 Apr;30(2):182-7. Epub 2010 Sep 19.

Chocolate consumption is inversely associated with prevalent coronary heart disease: the National Heart, Lung, and Blood Institute Family Heart Study.

Djoussé L, Hopkins PN, North KE, Pankow JS, Arnett DK, Ellison RC.

Abstract

BACKGROUND &#38; AIMS:

Epidemiologic studies have suggested beneficial effects of flavonoids on cardiovascular disease. Cocoa and particularly dark chocolate are rich in flavonoids and recent studies have demonstrated blood pressure lowering effects of dark chocolate. However, limited data are available on the association of chocolate consumption and the risk of coronary heart disease (CHD). We sought to examine the association between chocolate consumption and prevalent CHD.

METHODS:

We studied in a cross-sectional design 4970 participants aged 25-93 years who participated in the National Heart, Lung, and Blood Institute (NHLBI) Family Heart Study. Chocolate intake was assessed through a semi-quantitative food frequency questionnaire. We used generalized estimating equations to estimate adjusted odds ratios.

RESULTS:

Compared to subjects who did not report any chocolate intake, odds ratios (95% CI) for CHD were 1.01 (0.76-1.37), 0.74 (0.56-0.98), and 0.43 (0.28-0.67) for subjects consuming 1-3 times/month, 1-4 times/week, and 5+ times/week, respectively (p for trend <0.0001) adjusting for age, sex, family CHD risk group, energy intake, education, non-chocolate candy intake, linolenic acid intake, smoking, alcohol intake, exercise, and fruit and vegetables. Consumption of non-chocolate candy was associated with a 49% higher prevalence of CHD comparing 5+/week vs. 0/week [OR = 1.49 (0.96-2.32)].

CONCLUSIONS:

These data suggest that consumption of chocolate is inversely related with prevalent CHD in a general United States population.

How can I lower my cholesterol and LDL levels?

Answer: Try eating dark chocolate.

Eur J Clin Nutr. 2011 Aug;65(8):879-86. doi: 10.1038/ejcn.2011.64.

Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis.

Tokede OA, Gaziano JM, Djoussé L.

Abstract

Cocoa products, which are rich sources of flavonoids, have been shown to reduce blood pressure and the risk of cardiovascular disease. Dark chocolate contains saturated fat and is a source of dietary calories; consequently, it is important to determine whether consumption of dark chocolate adversely affects the blood lipid profile. The objective was to examine the effects of dark chocolate/cocoa product consumption on the lipid profile using published trials. A detailed literature search was conducted via MEDLINE (from 1966 to May 2010), CENTRAL and ClinicalTrials.gov for randomized controlled clinical trials assessing the effects of flavanol-rich cocoa products or dark chocolate on lipid profile. The primary effect measure was the difference in means of the final measurements between the intervention and control groups.

In all, 10 clinical trials consisting of 320 participants were included in the analysis. Treatment duration ranged from 2 to 12 weeks. Intervention with dark chocolate/cocoa products significantly reduced serum low-density lipoprotein (LDL) and total cholesterol (TC) levels (differences in means (95% CI) were -5.90 mg/dl (-10.47, -1.32 mg/dl) and -6.23 mg/dl (-11.60, -0.85 mg/dl), respectively). No statistically significant effects were observed for high-density lipoprotein (HDL) (difference in means (95% CI): -0.76 mg/dl (-3.02 to 1.51 mg/dl)) and triglyceride (TG) (-5.06 mg/dl (-13.45 to 3.32 mg/dl)). These data are consistent with beneficial effects of dark chocolate/cocoa products on total and LDL cholesterol and no major effects on HDL and TG in short-term intervention trials.

How can I improve my congestive heart failure condition?

Answer: Talk to your doctor about eating more dark chocolate.

Eur Heart J. 2011 Dec 15.

Cardiovascular effects of flavanol-rich chocolate in patients with heart failure.

Flammer AJ, Sudano I, Wolfrum M, Thomas R, Enseleit F, Périat D, Kaiser P, Hirt A, Hermann M, Serafini M, Lévêques A, Lüscher TF, Ruschitzka F, Noll G, Corti R.

Abstract

Aims

Flavanol-rich chocolate (FRC) is beneficial for vascular and platelet function by increasing nitric oxide bioavailability and decreasing oxidative stress. Congestive heart failure (CHF) is characterized by impaired endothelial and increased platelet reactivity. As statins are ineffective in CHF, alternative therapies are a clinical need. We therefore investigated whether FRC might improve cardiovascular function in patients with CHF.

Methods and results

Twenty patients with CHF were enrolled in a double-blind, randomized placebo-controlled trial, comparing the effect of commercially available FRC with cocoa-liquor-free control chocolate (CC) on endothelial and platelet function in the short term (2 h after ingestion of a chocolate bar) and long term (4 weeks, two chocolate bars/day). Endothelial function was assessed non-invasively by flow-mediated vasodilatation of the brachial artery. Flow-mediated vasodilatation significantly improved from 4.98 ± 1.95 to 5.98 ± 2.32% (P = 0.045 and 0.02 for between-group changes) 2h after intake of FRC to 6.86 ± 1.76% after 4 weeks of daily intake (P = 0.03 and 0.004 for between groups). No effect on endothelial-independent vasodilatation was observed. Platelet adhesion significantly decreased from 3.9 ± 1.3 to 3.0 ± 1.3% (P = 0.03 and 0.05 for between groups) 2 h after FRC, an effect that was not sustained at 2 and 4 weeks. Cocoa-liquor-free CC had no effect, either on endothelial function or on platelet function. Blood pressure and heart rate did not change in either group.

Conclusion

Flavanol-rich chocolate acutely improves vascular function in patients with CHF. A sustained effect was seen after daily consumption over a 4-week period, even after 12 h abstinence. These beneficial effects were paralleled by an inhibition of platelet function in the presence of FRC only.Trial Registration ClinicalTrials.gov Identifier: NCT00538941.

How can I improve my chronic fatigue?

Answer: Try eating dark chocolate.



Nutr J. 2010 Nov 22;9:55.

High cocoa polyphenol rich chocolate may reduce the burden of the symptoms in chronic fatigue syndrome.

Sathyapalan T, Beckett S, Rigby AS, Mellor DD, Atkin SL.

Abstract

BACKGROUND:

Chocolate is rich in flavonoids that have been shown to be of benefit in disparate conditions including cardiovascular disease and cancer. The effect of polyphenol rich chocolate in subjects with chronic fatigue syndrome (CFS) has not been studied previously.

METHODS:

We conducted a double blinded, randomised, clinical pilot crossover study comparing high cocoa liquor/polyphenol rich chocolate (HCL/PR) in comparison to simulated iso-calorific chocolate (cocoa liquor free/low polyphenols(CLF/LP)) on fatigue and residual function in subjects with chronic fatigue syndrome. Subjects with CFS having severe fatigue of at least 10 out of 11 on the Chalder Fatigue Scale were enrolled. Subjects had either 8 weeks of intervention in the form of HCL/PR or CLF/LP, with a 2 week wash out period followed by 8 weeks of intervention with the other chocolate.

RESULTS:

Ten subjects were enrolled in the study. The Chalder Fatigue Scale score improved significantly after 8 weeks of the HCL/PR chocolate arm [median (range) Exact Sig. (2-tailed)] [33 (25 – 38) vs. 21.5 (6 – 35) 0.01], but that deteriorated significantly when subjects were given simulated iso-calorific chocolate (CLF/CP) [ 28.5 (17 – 20) vs. 34.5 (13-26) 0.03]. The residual function, as assessed by the London Handicap scale, also improved significantly after the HCL/PR arm [0.49 (0.33 – 0.62) vs. 0.64 (0.44 – 0.83) 0.01] and deteriorated after iso-calorific chocolate [00.44 (0.43 – 0.68) vs. 0.36 (0.33 – 0.62)0.03]. Likewise the Hospital Anxiety and Depression score also improved after the HCL/PR arm, but deteriorated after CLF/CP. Mean weight remained unchanged throughout the trial.

CONCLUSION:

This study suggests that HCL/PR chocolate may improve symptoms in subjects with chronic fatigue syndrome.

Read the complete scientific paper:

High cocoa polyphenol rich chocolate may reduce the burden of the symptoms in chronic fatigue syndrome