Overview:
Dark chocolate is a type of chocolate that contains a higher percentage of cocoa solids and cocoa butter compared to milk chocolate. Dark chocolate isn’t made with milk, though it could have a small amount of milk.
Chocolate products, including dark chocolate, are derived from the beans of the Theobroma cacao tree, also known as the cacao or cocoa tree.
In this blog, we will delve into the health benefits of dark chocolate.
Most dark chocolates contain 70 to 85% cocoa, though certain types can contain much lower and higher cocoa percentages depending on the brand. For example, high-quality dark chocolate can contain around 90% of cocoa.
Table of Contents
Health Benefits Of Dark Chocolates Include:
1. Good Source Of Antioxidants:
Dark chocolates are packed with biologically active compounds such as polyphenols, flavanols, and catechins that act as antioxidants.
The function of antioxidants is to protect cells from free radical damage. Free radicals are highly reactive atoms or molecules that can damage cells, causing illness and aging.
Research has shown that polyphenols present in dark chocolate may help lower some forms of LDL(bad) cholesterol.
2. Lower Blood Pressure:
Dark chocolate contains flavonoid antioxidants, particularly epicatechin that help lower your blood pressure.
These compounds have been shown to improve endothelial function and promote the relaxation of blood vessels, which can lead to a reduction in blood pressure.
However, consuming it in moderation is important, as excessive intake can counteract these benefits due to added sugars and fats.
3. May Reduce Heart Disease:
Research has found that compounds in dark chocolates help reduce LDL(bad) cholesterol.
As dark chocolates contain a high amount of antioxidants and anti-inflammatory properties, they also help reduce blood pressure and improve heart health.
Consumption of dark chocolates may reduce plaque in the coronary arteries, thus protecting you from coronary heart disease, heart attack, and stroke.
A review suggested that eating 45 grams of chocolate per week lowers cardiovascular disease risk by 11%. However, Consuming more than 100 grams per week does not appear to produce health benefits.
4. Reduce The Risk Of Diabetes:
The flavanols in cocoa can reduce insulin resistance in the body, which helps regulate blood sugar levels more effectively.
Moreover, dark chocolates have been associated with better endothelial function and reduced inflammation, both of which can contribute to a lower risk of developing type 2 diabetes.
5. Improves Skin Health:
Dark chocolates have antioxidant and anti-inflammatory properties that can help protect the skin from damage caused by free radicals and UV radiation.
They also improve blood flow to the skin, which can enhance hydration and elasticity. Additionally, dark chocolate may help reduce skin redness and protect against sunburn.
6. Highly Nutritious:
High-quality dark chocolates that contain more than 70% of cocoa are very nutritious. They contain little fibers and are loaded with several minerals including:
- zinc
- Iron
- Copper
- Manganese
- Magnesium
- Phosphorus
7. Improves Gut Health:
Dark chocolates contain compounds that can act as prebiotics, which help promote the growth of beneficial gut bacteria. These beneficial gut bacteria play a crucial role in digestion and overall gut health.
Moreover, the polyphenols in dark chocolate have anti-inflammatory and antioxidant properties that can help maintain a healthy gut lining and reduce inflammation in the digestive tract.
Potential Risks:
While dark chocolate has several health benefits, it can also pose some risks if consumed excessively:
- High Caloric Content: Dark chocolate is calorie-dense, and consuming it in large amounts can contribute to weight gain if not balanced with overall caloric intake.
- Added Sugars: Some dark chocolates contain added sugars, which can counteract the health benefits and contribute to weight gain and other health issues.
- Caffeine: Dark chocolate contains caffeine, which can affect sleep and cause jitteriness or increased heart rate in sensitive individuals.
Moreover, research indicates that consuming cocoa products during the later stages of pregnancy might constrict the ductus arteriosus, a vital fetal blood vessel, potentially affecting fetal health. Due to this potential risk, women in the final stages of pregnancy should limit their intake of cocoa products, including dark chocolate.
Tips To Consider Before Buying Dark Chocolate:
Here are five key tips to consider before buying dark chocolate:
- Check Cocoa Content: Choose dark chocolate with at least 70% cocoa for higher antioxidant levels and lower sugar content.
- Read the Ingredients: Opt for chocolate with minimal ingredients, focusing on cocoa mass, cocoa butter, and a small amount of sugar. Avoid additives like artificial flavors and emulsifiers.
- Monitor Sugar Content: Select options with low added sugars and avoid those containing high-fructose corn syrup.
- Look for Certifications: Consider dark chocolate that is organic and Fair Trade certified, ensuring ethical sourcing and higher-quality ingredients.
- Evaluate Brand Reputation: Choose reputable brands known for sustainability and ethical practices, and pay attention to packaging that preserves freshness and provides transparent information.
The Bottom Line:
Dark chocolates are getting popular day by day as they provide several health benefits. They are highly nutritious and contain fiber and several minerals, including iron, copper, zinc, magnesium, etc.
The benefits of dark chocolate range from reducing the risk of heart disease and diabetes to improving blood pressure, and skin and gut health.
However, consuming dark chocolates in excess amounts can have potential side effects on health. so, it’s essential to consume it in moderation to get benefits.
FAQs:
How much dark chocolate should you eat a day?
According to health experts, consuming around 30-60 grams of dark chocolate per day is a healthy amount for most people. However, if you’re pregnant or have specific health concerns, it’s best to consult with your healthcare provider to determine the appropriate amount for your situation.
Is 90% dark chocolate good for you?
Yes, 90% dark chocolate can be good for you due to its high cocoa content and lower sugar levels compared to chocolates with a lower percentage of cocoa. Even though it’s low in sugar, 90% dark chocolate is still calorie-dense, so it’s important to consume it in moderation.
What are the benefits of dark chocolate for the skin?
Dark chocolates contain antioxidant and anti-inflammatory properties that can help protect the skin from damage caused by free radicals and UV radiation and they also improve blood flow to the skin, which can enhance hydration and elasticity. Moreover, dark chocolate may help reduce skin redness and protect against sunburn.
