Sweet news about chocolate

It has important disease-fighting chemicals -- and might boost your mood.

f chocolate tastes so good, it has to be bad for you, right? Wrong. Not only does chocolate pack positive health benefits, but also recent research has cleared chocolate of blame in several problems it's often accused of causing.

The latest scientific verdicts:

CHOCOLATE'S BENEFITS

Source of good antioxidants

News flash: The average American eats almost 12 pounds of chocolate a year. World chocolate consumption rises 3 percent a year, while cocoa bean production rises just 1.5 percent. To avert an eventual shortage, growers are working to increase production.

Chocolate contains the same type of disease-fighting "phenolic" chemicals as red wine and fruits and vegetables, says Andrew Waterhouse of the University of California at Davis.

He found 205 milligrams of phenolics in a 1.5 ounce chocolate bar -- that's about the same as in a 5-ounce glass of cabernet. Two tablespoons of cocoa powder has 145mg of phenolics. Dark chocolate has the most; white chocolate has none.

These antioxidant phenolics combat cell damage leading to chronic disease such as cancer and heart disease. New Japanese tests show that phenolics extracted from chocolate suppressed cell-damaging chemicals and boosted immune functioning in human blood samples.

Boosts brain chemicals
More Americans crave chocolate than any other food. Some explanations: chocolate's "melt-in-the mouth" consistency and mood-lifting chemicals such as caffeine and theobromine. And when mixed with sugar and fat, chocolate appears to boost "feel-good" chemicals in the brain (endorphins and serotonin), thus promoting euphoria and calm. Some women use chocolate candy to "self-medicate" for premenstrual syndrome, studies have found.

Also, researchers at the Neurosciences Institute in San Diego recently found that chocolate contains anandamide, a chemical that mimics marijuana's soothing effects on the brain.

Helps lactose intolerance
Chocolate makes milk easier to digest if you are lactose-intolerant. Researchers at the University of Rhode Island found that adding 1 1/2 teaspoons of cocoa to 1 cup of milk blocked cramping, bloating and other signs of lactose intolerance in half of 35 subjects. Cocoa stimulates lactase enzyme activity, they found.

Also:

Chocolate, notably dark chocolate, is one of the few foods with a high content of chromium, ironically thought to help control blood sugar. In tests, some animals tend to reduce intake of alcohol when given a chocolate drink as an option. Tests show chocolate contains antibacterial compounds that may discourage, not promote, tooth decay. NOT GUILTY Doesn't raise cholesterol Surprisingly, the fat in chocolate (cocoa butter) does not raise cholesterol -- at least in men with normal cholesterol (under 200). When the men went on a month-long binge of cocoa butter or pure chocolate (equivalent to seven chocolate bars a day) their cholesterol did not rise. But it soared 18 points when they pigged out on butter. Doesn't cause acne Giving up chocolate won't cure acne or pimples, according to a famous test at the University of Pennsylvania. In the test, 65 acne-plagued adolescents ate the amount of chocolate in 1 pound of bittersweet chocolate a day for a month. For another month, they ate a dummy chocolate bar. Their acne was no worse on the real chocolate than on the fake chocolate. Doesn't cause most headaches Contrary to popular belief, chocolate is not a common trigger of headaches, says Dawn Marcus, of the University of Pittsburgh. In recent tightly controlled tests, she gave disguised chocolate (similar to a commercial candy bar) and carob (fake chocolate) to 63 women plagued by tension headaches, migraines or both. Half did not develop headaches within 12 hours of eating either. In the others, carob was just as apt to cause a headache as the chocolate. No link to hyperactivity Some contend that eating chocolate (or sugar) causes hyperactivity, aggression or other behavior problems, notably in children. But several scientific studies have found no evidence of that. In fact, some research finds sweets calm many children. GUILTY Chocolate's greatest crime is that it usually is combined with animal fats, dangerous trans-fats and sugar in high-calorie, bad-fat baked goods. Plus, it: Can cause heartburn Chocolate is a common culprit in heartburn, according to tests by Donald O. Castell, M.D., of the University of Pennsylvania. The reason: Chocolate contains concentrations of theobromine, which relaxes the esophageal sphincter muscle, letting stomach acid squirt up into the esophagus. If you suffer from heartburn, he advises, go easy on chocolate. Does contain caffeine Most people have no negative reaction to small amounts of caffeine. If you're sensitive, you should know how chocolate stacks up with caffeine sources: 5 oz. brewed coffee has 85mg caffeine 5 oz. loose tea or 1 tea bag, 30mg 6 oz. cola, 18mg 1 oz. chocolate candy, 6mg 5 oz. cocoa or hot chocolate, 4mg 6 oz. chocolate milk, 4mg RECIPES Chocolate Banana Frostie 4 very ripe bananas 5 Tbs. unsweetened cocoa powder, preferably premium 1 tsp. vanilla extract 3 Tbs. maple syrup 1/4 cup skim milk or chocolate liqueur 1/4 cup toasted almond slivers, optional Peel bananas, cut in chunks and put in foil or freezer bags; freeze until hard. In a food processor or high-powered blender, blend all ingredients except almonds until smooth. Spoon into parfait glasses or small dessert dishes; top with optional almond slivers and serve immediately. Serves 2. Per serving: 335 calories, 6g protein, 82g carbohydrates, 7.6g fiber, 3g fat (1.5 saturated), 24mg sodium. Chocolate Fruit-Nut Clusters 1 cup semisweet chocolate chips 1/2 cup walnut pieces 1/4 cup raisins 1/2 cup raw oats Microwave chocolate chips in a covered bowl on high until melted, 2-3 minutes. Stir until smooth. Add nuts, raisins and oats; combine thoroughly. Drop by teaspoons onto wax paper and cool in refrigerator or freezer until hardened. Makes 15 clusters. Per cluster: 96.5 calories, 1.5g protein, 12g carbohydrates, 0.6g fiber, 5.8g fat (2g saturated), 1mg sodium. Nut Surprise Candy 20 dried, pitted prunes 20 whole almonds or walnut halves 1 cup semisweet chocolate chips Stuff each prune with a nut. Microwave chocolate chips in a covered bowl on high until melted, 2-3 minutes. Stir until smooth. Using two forks, roll each prune in chocolate until lightly covered. Drop on waxed paper and cool in refrigerator or freezer until hardened. Makes 20 pieces. Per piece: 66 calories, 0.7g protein, 11g carbohydrates, 0.7g fiber, 2.9g fat (1.4g saturated), 0.6mg sodium.