Dark Chocolate Health Benefits

Table of contents:

• Introduction

• Nutritional Facts about Dark Chocolates

• Health benefits of dark chocolate

• Risks and Considerations About Health Benefits of Dark Chocolate

• Who shouldn't Eat Dark Chocolate

• Dark chocolate and heavy metal contamination

• Take-Home Points

• FAQs

Introduction

Conventional milk chocolates are high in sugar and milk content, whereas dark chocolate has cocoa, which makes it special as it can act as an antioxidant if consumed in moderation. Chocolate has 50% or more cocoa, it is low in sugar and contains a trace amount of milk. 

Milk chocolate is sweet, but dark chocolate tastes bitter, which may not be liked by some people, but the cocoa content in dark chocolate has numerous health benefits. Dark chocolate is also rich in minerals like iron, magnesium, and zinc, which can have various health benefits, including reducing the risk of heart disease and inflammation.

In this article, we will look into dark chocolate health benefits, Is dark chocolate healthy to consume etc.

Nutritional Facts about Dark Chocolates

Cocoa content in dark chocolate can vary from 50 to 90% the more cocoa in dark chocolate the bitter it tastes. It is the cocoa which makes dark chocolates special to consume and to reap dark chocolate health benefits. One bar (100g) of Dark chocolate contains 70-85% cocoa and the following nutrients:

1. Calories: one bar of dark chocolate contains around 600 kcal

2. Fat: Around 100 grams of dark chocolate has 43 grams (g)of fats

3. Cholesterol: dark chocolate is low in cholesterol; it contains 3 milligrams (mg) of cholesterol in a 100g bar.

4. Sodium: dark chocolate is low in sodium, it contains  20.2 mg of sodium.

5. Carbohydrates: 46.4 g

6. Fibre: The fibre content of dark chocolate is adequate as it contains 11 g which is one-third of the required daily fiber.

7. Sugar: The sugar content of dark chocolate can vary from different brands because dark chocolate is bitter but 100 gm bars contain 24.2 g of sugar.

8. Protein: Dark chocolate contains 7.9 g of proteins

9. Iron: Dark chocolate is rich in iron it contains around 12 mg of iron

10. Magnesium: Dark chocolate is also rich in magnesium; it contains 230 mg of magnesium.

11. Potassium: Dark chocolate contains 722 mg of potassium

12. Calcium: calcium content of dark chocolate is 73.7 mg.

Health benefits of dark chocolate

Cocoa content in dark chocolate has several health benefits. Cocoa is extracted from a cocoa plant; this means it can also contain other beneficial nutrients like flavonoids, polyphenols and theobromine. Some cocoa can be lost during the manufacturing process, and milk and sugar can be added which may be harmful to health therefore it is important to consume dark chocolate in moderation.

Here are 12 dark chocolate health benefits:

1. Highly Nutritious: quality dark chocolate contains high amounts of cocoa and it contains 11 grams of fiber and various minerals like iron magnesium, copper and manganese. In fact, in a 100 gm bar copper is 196% of DV, magnesium is 57% iron is 66% and manganese is 85% of DV. Although 100 grams of dark chocolate is too much to be consumed per day and it may contain sugar, moderation is the key. Also rich in other minerals like potassium Phosphorus zinc and selenium.

2. Heart Healthy: one of the important dark chocolate health benefits is that it is heart healthy. Dark Chocolate contains flavonoids as antioxidants which can help reduce blood pressure and high cholesterol. Dark chocolate benefits also come from the fiber content in dark chocolate and also contributes to lowering blood pressure and cholesterol. These two are major risk factors for heart disease. 

3. Rich In Antioxidants: Dark chocolate contains antioxidants like polyphenols, flavanols and catechins. Some studies have also shown that these can have more antioxidant activity than some fruits. Although many other studies are required to prove the relevance of antioxidants in Dark Chocolate. Antioxidants benefit from dark chocolate and can reduce inflammation and risk of chronic diseases like diabetes and Arthritis.

4. Improves Lipid Profile: Other dark chocolate health benefits include improvement in lipid profile. Some studies have shown that regular consumption of dark chocolate in moderation with 70% cocoa can reduce cholesterol levels and triglyceride levels. This may be because of the fiber content and antioxidants present in dark chocolate.

5. Lowers diabetes risk: studies have shown that the antioxidant content of dark chocolate may help reduce inflammation and improve insulin sensitivity. A small amount of dark chocolate can help reduce diabetes risk, maybe due to flavanols and other antioxidant content in dark chocolate.

6. Improves Brain function: Flavanols content in dark chocolate can help in improving brain functions like attention, memory and verbal learning. Studies have also shown that cocoa fenoid can help maintain cognitive function and can improve mild cognitive impairment in adults. It can also reduce the chance of dementia. To get maximum dark chocolate health benefits it should be consumed in moderation.

7. Protection of skin from the Sun: Dark chocolate can improve your skin and protect your skin from the Sun. Studies have shown that the damage tolerance of your skin to UVB can even double after consuming high-quality dark chocolate which is rich in flavanol. Remember dark chocolate cannot replace your sunscreen or other form of sun protection. It can be an add-on to your existing skincare routine but beware of too much consumption.

8. Improves Gut Microbiota: Dark chocolate has a prebiotic effect and can improve the gut microbiome. Dark chocolate can also be beneficial for gut microbiota because of its fiber content which is food for our gut bacteria. Newer studies are suggesting the gut-brain axis which influences our mood and gut microbiota is also responsible for many diseases and overall health.

9. Immunity: Antioxidant properties of dark chocolate can help reduce inflammation and free radical damage to our body which can contribute to strong immunity. Dark chocolate health benefits like antioxidant properties can affect cancer and aging.

10. Reduces Stress: cortisol and catecholamines are stress hormones which are released in our body in response to stress. Dark chocolate health benefits include polyphenols which can help reduce these stress hormones. 

11. Improve blood flow: dark chocolate contains a compound called nitric oxide which can help in vasodilation and increase blood flow to organs. These dark chocolate health benefits can help enhance your athletic performance and bring more oxygen to your muscles when you do physical activity.

12. Weight Management: Dark chocolate is high in calories but it can help in weight management due to its fiber content in 100 gm of dark chocolate there are 11 grams of fiber. It can make you feel full for longer and can suppress your hunger. To enjoy the health benefits of dark chocolate one must consume dark chocolate in moderation keeping total calories in mind.

Risks and Considerations About Health Benefits of Dark Chocolate

Flavonoids and cocoa are the main beneficial compounds present in dark chocolate. The main thing to keep in mind is that processing and manufacturing can affect the level of Flavonoids in dark chocolate.

Apart from these, levels of flavonoids can vary from different manufacturers. Although dark chocolate are good source of antioxidants, it can contain high sugar and fat which can make dark chocolate calories dense.

It is important to read nutrition labels before you start consuming dark chocolate from a particular brand. Always notice cocoa content and added sugar while purchasing dark chocolate cocoa content should be higher and added sugar should be minimal.

Who shouldn't Eat Dark Chocolate

Dark chocolate is safe for most individuals but for some people, it can do more Harm than benefit, Here is a list of those people who shouldn't consume dark chocolate:

1. People who are allergic to cocoa

2. If you have acid reflux disease chocolate can precipitate an acid reflux.

3. If you already have diabetes then it is important to consult your healthcare professional before you start consuming dark chocolate.

4. If you are trying to limit your daily caffeine intake.

Dark chocolate and heavy metal contamination

Dark chocolate may have heavy metals like lead and cadmium which are linked to various health problems like neurological diseases, respiratory diseases, cardiovascular diseases and digestive diseases. Consumer reports have shown that dark chocolate is contaminated with lead and cadmium and they are more than the safe maximum dose.

Take-Home Points

1. Conventional milk chocolates are high in sugar and milk content, whereas dark chocolate has cocoa.

2. Cocoa content in dark chocolate can vary from 50 to 90% the more cocoa in dark chocolate the bitter it tastes. It is the cocoa which makes dark chocolates special to consume and to reap dark chocolate health benefits.

3. Dark chocolate Health Benefits include Antioxidant properties, Highly nutritious, heart healthy, improves Lipid profile, Reduction of Diabetes risk, Protection from sun, healthy effects on brain.

4. Other dark chocolate health benefits include improvement of gut microbiome,stress relief, weight management improvement of immunity etc

5. Health benefits of dark chocolate can only be reaped if it is consumed in moderation as brands at sugar to nullify the bitter taste of dark chocolate

6. Dark chocolate may be contaminated with heavy metals like cadmium and lead.