THE DOC AND CHEF SHOW EP. 31: CHOCOLATE! // SUPPORTING SCIENCE AND THE RECIPE
Chocolate and cocoa come from the seeds of the cacao tree, whose scientific name is Theobroma cacao. The word Theobroma translates to "food of the gods" and comes from the Greek words theo (god) and broma (food). The word chocolate is thought to come from the Aztec Nahuatl word xocolatl, which is made up of xococ (bitter) and atl (water). Cacao trees are native to equatorial Central and South America.
Central and South America's ancient civilizations, including the Olmecs, Mayans, and Aztecs, were all consuming chocolate as far back as 1900 BCE. Evidence suggests that indigenous populations of what is now Ecuador and Peru may have been cultivating cacao beans even earlier, around 3000 BCE. In these societies of ancient Mesoamerica, chocolate was more than a culinary delight; it was a cultural and ceremonial cornerstone. The Mayans celebrated chocolate as a divine elixir, crafting a frothy, bitter beverage from ground cacao beans mixed with water, cornmeal, and spices, which was consumed by all social classes during significant events and rituals. This tradition underscored the bean's sacred status, a sentiment echoed by the Aztecs who deemed chocolate a gift from Quetzalcoatl, the god of wisdom.
For the Aztecs, cacao beans held such value that they were used as currency, and chocolate drinks were luxuriously concocted with vanilla and spices, savored exclusively by the elite and warriors. Chocolate's significance extended beyond consumption, playing a vital role in birth, marriage, and death ceremonies, and was even believed to aid the deceased in the afterlife. Its medicinal use further attested to its revered status, being prescribed for an array of ailments. Thus, chocolate was deeply woven into the fabric of Mesoamerican life, symbolizing wealth, divine blessing, and cultural identity.[1]
Chocolate is thought to have been introduced to Europe by explorer Hernán Cortés brought chocolate to his homeland of Spain in 1528. Mixed with sugar it soon caught on. Today, annual global chocolate consumption is roughly 7.5 million tons![2]
HOW CHOCOLATE IS MADE
Chocolate and cocoa powder begin with the hand-harvesting of cacao pods, which contain the beans encased in a sweet pulp. These beans are then fermented for five to seven days in shallow containers, a crucial step that develops their flavors and colors. After fermentation, the beans are spread out to dry in the sun, reducing their moisture content and preventing mold. The next stage is roasting, where the beans are heated to develop their rich flavors and colors. Post-roasting, the beans are cracked open to remove their shells, leaving behind the cacao nibs.
These nibs are ground into cocoa mass, a thick paste that can be further processed to separate cocoa solids and cocoa butter. To make chocolate, the mass undergoes conching, a refining process where it's continuously mixed and aerated, allowing for the addition of sugar, milk powder (for milk chocolate), and extra cocoa butter. The smoothness and flavor of the chocolate are enhanced during conching, which can last from a few hours to several days. The chocolate is then tempered by heating, cooling, and then reheating it, which stabilizes the cocoa butter crystals, ensuring the final product has a smooth texture, glossy finish, and snaps when broken. The tempered chocolate is poured into molds to create various shapes and then cooled to solidify and is then ready to eat!
Chocolate comes in several main types, each with its unique ingredients, flavors, and uses. The differences among these types lie in the proportions of cocoa solids, cocoa butter, sugar, and, in some cases, milk. Here's a brief overview of the different kinds of chocolate:
● Dark Chocolate: Also known as plain or black chocolate, dark chocolate contains cocoa solids, cocoa butter, and sugar, with a cocoa content that can range from 50% to over 90%. It is known for its rich, intense chocolate flavor and is considered the healthiest chocolate type due to its high concentration of antioxidants and lower sugar content. Dark chocolate does not contain any milk solids.
● Milk Chocolate: Made with cocoa solids, cocoa butter, sugar, and milk or milk powder. The inclusion of milk gives it a creamier texture and sweeter taste compared to dark chocolate. The cocoa content in milk chocolate is typically between 10% and 50%. It's the most popular type of chocolate for everyday consumption.
● White Chocolate: Unlike dark and milk chocolates, white chocolate does not contain cocoa solids—only cocoa butter, sugar, and milk. This gives it a creamy texture and sweet, mild flavor, with a pale yellow or ivory color. Because it lacks cocoa solids, some purists do not consider it a "true" chocolate.
● Ruby Chocolate: Introduced in 2017, ruby chocolate is made from specially selected cocoa beans that are naturally reddish in color. It contains cocoa solids, cocoa butter, sugar, and milk, but with a distinct fruity flavor and slightly sour notes. Its natural pink color makes it stand out from other chocolate types.
● Bittersweet Chocolate: A type of dark chocolate that usually contains at least 70% cocoa. It's less sweet than semi-sweet chocolate and is often used in baking and cooking for its deep, intense chocolate flavor.
● Semi-Sweet Chocolate: Another type of dark chocolate that is commonly used in baking. It typically contains between 40% and 60% cocoa solids. Semi-sweet chocolate chips are a popular form for use in chocolate chip cookies and other desserts.
● Couverture Chocolate: A high-quality chocolate that contains a higher percentage of cocoa butter (at least 32%) compared to standard chocolate types. This extra cocoa butter, combined with proper tempering, gives couverture chocolate a glossy finish, a creamy texture, and a superior taste. It's favored by professional chocolatiers and pastry chefs for making chocolate candies, coatings, and decorations.
Each type of chocolate offers a unique taste experience and suits different culinary needs, from baking and cooking to snacking and gifting. The choice between them depends on personal preference and the specific requirements of a recipe.
To make cocoa powder, the cocoa mass is pressed at high pressure, extracting the cocoa butter, leaving behind a solid mass that is then pulverized into cocoa powder. This natural cocoa powder, characterized by its light brown color and potent, bitter taste, retains the bean's inherent acidity, capable of reacting with baking soda to create carbon dioxide bubbles, which helps baked goods rise.
An additional step known as Dutch processing can also be applied, where the cocoa powder is treated with an alkaline solution to neutralize its acidity. This Dutch-processed cocoa powder, darker and with a milder flavor, does not react with baking soda and is preferred for its aesthetic and taste in various culinary applications, including baked goods and hot beverages.
HEALTH BENEFITS
Chocolate, particularly dark chocolate, thanks to its rich content of cocoa and cocoa powder have been shown to have many health benefits. Cocoa is loaded with antioxidants, particularly flavonoids, which are known for their ability to neutralize free radicals in the body. This antioxidant activity can help reduce oxidative stress and may lower the risk of several chronic diseases, including heart disease and certain cancers.[3]
The flavonoids in cocoa can improve heart health in several ways. They may help dilate blood vessels, which can lower blood pressure. Additionally, these compounds can improve blood flow to the heart and brain, reduce the risk of blood clots, and improve cholesterol levels by increasing HDL (good) cholesterol and potentially lowering LDL (bad) cholesterol.[4]
These flavonoids also have anti-inflammatory properties. Chronic inflammation is linked to many diseases, so incorporating anti-inflammatory foods like cocoa into your diet can contribute to overall health and well-being.[5]
The flavonoids in cocoa can improve brain function and neuroplasticity, potentially lowering the risk of neurodegenerative diseases.[6] Cocoa may also improve cognitive function in the short term and help protect the brain from damage caused by neuroinflammation and oxidative stress.[7]
Cocoa also contains compounds that can enhance mood and promote feelings of well-being. For example, it can increase levels of serotonin, a neurotransmitter associated with mood regulation. This might be why chocolate is often associated with happiness and comfort.[8]
The flavonoids in cocoa improve insulin sensitivity, which can help in the prevention and management of type 2 diabetes.[9]
The bioactive compounds in cocoa also contribute to improved skin health by protecting against sunburn, improving blood flow to the skin, and increasing skin density and hydration. by protecting against sunburn, improving blood flow to the skin, and increasing skin density and hydration.[10]
Moreover, chocolate is a rich source of minerals, including magnesium, zinc, and iron, which are crucial for various bodily functions.[11]
However, it's important to note that these benefits are mostly associated with dark chocolate with high cocoa content (70% or higher) and that chocolate should be consumed in moderation due to its high calorie and sugar content. The key is choosing quality dark chocolate and enjoying it as part of a balanced diet to tap into its health-enhancing potential.
HEALTH RISKS
While milk chocolate is a popular treat enjoyed by many, it comes with potential health risks when consumed in excess. Milk chocolate contains more sugar and milk than dark chocolate, and as a result, it has a higher calorie content, which can contribute to weight gain and associated health issues like obesity. This increase in sugar intake is also linked to a higher risk of developing type 2 diabetes and dental problems, such as cavities and tooth decay. Moreover, for individuals with lactose intolerance or dairy allergies, milk chocolate can trigger adverse reactions, including digestive discomfort and allergic reactions. It's also worth noting that the lower cocoa content in milk chocolate means it contains fewer of the beneficial flavonoids found in dark chocolate, reducing the potential health benefits associated with chocolate consumption. White chocolate contains no cocoa, so lacks the health benefits associated with other kinds of chocolate.
SUMMARY
Dark chocolate, rich in cocoa flavonoids, offers powerful antioxidant and anti-inflammatory benefits that may support heart health, brain function, mood, and skin. These health benefits are primarily linked to chocolate with a high cocoa content (70% or more) and minimal added sugar. In contrast, milk and white chocolates contain more sugar, less cocoa, and fewer nutrients, making them less beneficial and
[1] Int J Environ Res Public Health. 2019 Dec 6;16(24):4960.[2] https://damecacao.com/chocolate-statistics/[3] Antioxidants (Basel). 2020 Dec 4;9(12):1230.[4] J Cardiovasc Pharmacol. 2009 Dec;54(6):483-90.[5] Journal of Cardiovascular Pharmacology 47():p S163-S171, June 2006.[6] Neurochem Res. 2019 Jan;44(1):214-227.[7] Br J Clin Pharmacol. 2013 Mar;75(3):716-27.[8] Crit Rev Food Sci Nutr. 2022;62(28):7905-7916.[9] Nutr Res Pract. 2023 Apr;17(2):228-240.[10] Nutrients. 2014 Aug 11;6(8):3202-13.[11] nt J Food Sci Nutr. 2016 Nov;67(7):773-8.THE EPISODE
THE RECIPE
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