Chocolate is one of the most treasured foods for children and adults alike. Chocolate offers the delicious taste of your taste buds no matter how you eat it: As a dessert, in a hot drink, or poured over ice cream.
Dark chocolate, also known as dark chocolate, contains antioxidants and important micronutrients. Chocolate is made from cocoa, a plant rich in antioxidants and minerals. Sugar, milk, cocoa butter, and small amounts of cocoa are the main ingredients of commercial milk chocolate.
Compared to milk chocolate, dark chocolate contains much more cocoa and less sugar. Let’s understand the benefits of dark chocolate!
Table of Contents
Is dark chocolate healthy?
Dark chocolate stands out from the crowd. The production of dark chocolate is slightly different from others. The ingredients used are the same as those found in other types of chocolate such as cocoa liquid, milk powder and sugar, but the quantities may vary.
Many of the ingredients in milk and dark chocolate are similar such as sugar, cocoa butter, and cocoa solids. However, the percentage of cocoa solids varies between the two types.
The secrets to choosing healthy dark chocolate
With so many types of dark chocolate on the market, here are some smart tips for choosing healthy ones:
Cocoa percentage.
Look for chocolate with a cocoa content of at least 70%, as the higher the cocoa content, the more antioxidants and health benefits it contains, but as a reminder, you may find that chocolate with high cocoa content is more bitter than usual, and harder in texture, so instead of chewing it, try letting the chocolate bar slowly melt in your mouth, and you will enjoy a rich taste with the natural cocoa flavors.
Added sugars
The higher the percentage of cocoa in dark chocolate, the more bitter it is, so manufacturers sometimes resort to adding sugars and other flavorings to improve the taste, which may negate the health benefits of cocoa, so read the nutritional information on the chocolate bar carefully, and choose varieties with little or no added sugars, or those that are sweetened using natural sweeteners, such as stevia.
Trans fats
The shorter the list of ingredients in dark chocolate, the healthier it is, and the most important thing is to make sure that the list of ingredients is free of trans fats, as studies have shown a close link between them and an increased risk of heart disease and cholesterol, so avoid chocolate bars that contain hydrogenated oils, as this indicates the presence of trans fats in them.
Alkaline processing
Some manufacturers improve the taste of dark chocolate and reduce its bitterness by treating it with alkali, which does indeed reduce the bitterness of the chocolate, but unfortunately, it also significantly reduces the antioxidants in the chocolate, making it less healthy, so be sure to avoid those labeled “alkalized” or “Dutch-processed”.
Healthy additives
Dark chocolate on its own is a deliciously healthy option, but you can take it to the next level by choosing varieties with nuts or dried fruits, which are high in fiber and beneficial vitamins and minerals, and are a more filling snack than dark chocolate on its own. Examples of great healthy toppings include: Almonds, walnuts, or blueberries.
11 Proven Health Benefits of Dark Chocolate
1.Reduced risk of strokes
In a meta-analysis published in Neurology in 2012 that included 37,000 men between the ages of 45 and 79 by tracking their diet for 10 years, it was found that men who ate more chocolate, or about a cup a week, had a 17% lower risk of stroke compared to those who did not, with researchers favoring dark chocolate over other types.
2.Anti-inflammatory properties:
Dark chocolate contains compounds that possess anti-inflammatory properties, which may help reduce inflammation in the body, and a 2018 clinical trial conducted at the Ahwazi Jandesapur University of Medical Sciences (AJUMS) found that consuming 30 grams of chocolate containing 84% cocoa daily for 8 weeks reduced biomarkers of inflammation: AJUMS) found that eating 30 grams of chocolate containing 84% cocoa on a daily basis for 8 weeks reduced inflammatory biomarkers in patients with type 2 diabetes,[6] but these benefits still require further studies to determine the right amount of chocolate to achieve this effect.
3.Boost memory power:
Flavonols found in dark chocolate, cocoa powder, and other foods can be beneficial for brain function, due to their anti-inflammatory and antioxidant properties. A 2011 clinical trial conducted at the University of Reading indicated that two hours after eating dark chocolate, memory and response time were better compared to eating white chocolate, but other studies have not shown it to be beneficial.
4.Reduce blood pressure:
This may be because dark chocolate contains phenols that reduce blood pressure, and the flavonols in dark chocolate stimulate the endothelium in arteries to produce nitrogen monoxide, which promotes blood flow and reduces blood pressure; Harvard University published an analysis of the results of 24 studies: Endothelium) in the arteries to produce nitrogen monoxide, which contributes to enhancing blood flow and reducing blood pressure; Harvard University published an analysis of the results of 24 studies involving 1106 participants and showed that dark chocolates containing 50 to 70% cocoa reduced blood pressure in all participants, especially those with high blood pressure.
5.Reduce depression:
An observational study found that people who ate dark chocolate were 70% less likely to experience depressive symptoms compared to those who ate other types of chocolate, in a study published in 2019 in the journal Depression and Anxiety: Depression and Anxiety, which included 13,626 participants over the age of 20. However, the results indicated that this study is descriptive, and therefore it cannot be concluded that eating this type of food may treat depression, and more studies are still needed to confirm its effect.
6.Reduce the risk of Alzheimer’s disease:
There is strong evidence to support that cocoa and chocolate extracts may serve as natural sources that can promote brain health and reduce the risk of age-related neurodegenerative diseases such as Alzheimer’s disease, as shown in a 2015 study conducted by The Icahn School of Medicine at Mount Sinai.
7.Reduced risk of heart disease:
Middle-aged people and adults who eat 100 grams of chocolate per day were found to have a lower risk of heart disease in a study published in the Heart Journal in 2015 that followed residents of the Norfolk County area in England for 11 years, but it should be noted that this effect still needs more studies to confirm it.
8.Potentially reducing the risk of cancer:
Quercetin and epicatechin are thought to be responsible for the anti-cancer properties of chocolate: Epicatechin is responsible for the anti-cancer properties of chocolate. Some reports have suggested that eating chocolate may reduce the risk of some cancers, but study results have been conflicting about this effect. In 2009, the American Society of Hypertension published a study showing that people who ate more chocolate rich in flavonoids or antioxidants had a lower risk of cancer than others, but most of these studies were conducted on animals, and a report published by the University of Dammam in the Dutch Medical Journal indicated that the amount of chocolate needed to achieve this benefit is much higher than the recommended daily intake.
9.Maintaining digestive health:
Cocoa consumption has been found to increase levels of beneficial bacteria in the gut. In an observational study published in 2011, researchers in the Department of Food Science and Nutrition at the University of Reading reported that levels of Lactobacillus and Bifidobacterium in the gut were higher in participants who consumed cocoa and milk for 4 weeks: Bifidobacterium in the gut were higher in participants who consumed cocoa and milk for 4 weeks. These types of bacteria help promote anti-inflammatory properties in the gut that contribute to better gut health. They also found that cocoa ingredients reduce the growth of Clostridium histolyticum bacteria found in the gut in people with inflammatory bowel disease (IBD).
10.Improve athletic performance:
This is thought to be because they contain flavonols and epicatechin, compounds that promote the production of nitrogen monoxide, which improves blood circulation and reduces the amount of oxygen needed by athletes during moderate-intensity exercise. One observational study published in the Journal of the International Society of Sports Nutrition in 2015 found that eating a little dark chocolate may enhance the availability of oxygen during exercise, and one observational study published in the Journal of the International Society of Sports Nutrition in 2015 found that eating a little dark chocolate may enhance the availability of oxygen during exercise.
11.Potential to help with weight loss:
Cocoa contains a flavonol compound called oligomeric PCs that has been associated with weight loss in mice, but its effect has not been studied in humans. In a 2012 study conducted at the University of California, researchers observed that people who ate dark chocolate had a lower body mass index (BMI) than those who did not. However, it is not proven that it is the cause of this, as the participants in the study ate only small amounts of chocolate, so there is no evidence to prove that eating it helps with weight loss, and it is recommended to eat it in moderation.
How many calories are in dark chocolate?
Here’s a table that summarizes the energy value of dark chocolate (70-85% cocoa content) per 100 grams:
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 500-600 kcal |
| Protein | 7-10 g |
| Total Fat | 40-45 g |
| Saturated Fat | 10-15 g |
| Carbohydrates | 40-50 g |
| Sugar | 20-30 g |
| Fiber | 7-10 g |
| Iron | 8-12 mg |
| Magnesium | 100-150 mg |
| Zinc | 1-2 mg |
This breakdown gives you a clear view of the key nutritional values of dark chocolate, helping you make informed decisions about its role in your diet.
An overview of chocolate
Chocolate is made from cocoa beans, which have their origins in Central America, where the cocoa tree (scientific name: Theobroma cacao) is cultivated in tropical regions: Theobroma cacao) is cultivated in tropical regions, and the Inca, Mayan, and Aztec peoples have known since ancient times the medicinal properties of these beans in the treatment of the intestines and stomach
and was then prepared in the form of a hot or cold drink by adding water, honey, and spices The Spanish colonizers brought the cacao crop to Europe, and at that time it was highly valued for its health benefits, and the first chocolate bar was made in the United Kingdom in the nineteenth century, and its consumption increased dramatically in the twentieth century.
Chocolate manufacturing
Chocolate is made by harvesting cocoa beans, fermenting them, drying them, then roasting and grinding them, turning them into syrup, then adding sweeteners to them, and then placing them in molds until they become solid, and the manufacturing steps vary according to the type of chocolate; where powdered milk and sugar are added to the syrup to prepare milk chocolate, in which the cocoa concentration reaches approximately 10%, while black chocolate is prepared without adding milk, and the concentration of cocoa ranges between 35% and 85%, and its concentration determines the amount of flavonoids it possesses, which are considered a beneficial antioxidant for the body.
Cocoa ranges between 35% and 85%, and its concentration determines the amounts of flavonoids that it possesses, which are antioxidants that are beneficial to the body, and the dark types are characterized by containing the highest percentages of these compounds that cocoa loses as it undergoes more manufacturing processes, and it should be noted that sometimes cocoa base substances are added in order to improve the taste of chocolate and this leads to reducing its flavonolate content.
How to preserve dark chocolate
It is preferable to store black chocolate in sealed containers in a dry and cool place, where the appropriate storage temperature ranges between 18 and 21 degrees Celsius, and it is advisable not to store it in the refrigerator to avoid the formation of a white layer on its surface due to moisture, and it is worth noting that this does not affect its taste, but it affects its shape, and preserving chocolate in the appropriate conditions can contribute to preserving it for two years.
Frequently asked questions
1.How much dark chocolate should I eat per day?
You should eat about 1-2 ounces (30-60 grams) of dark chocolate per day to enjoy its health benefits without overdoing it.
2.When is the best time to eat dark chocolate?
The best time to eat dark chocolate is as a mid-morning or afternoon snack, which can help provide an energy boost and reduce cravings.
3.Is dark chocolate fatty?
Yes, dark chocolate contains healthy fats, including monounsaturated and saturated fats, which can be beneficial when eaten in moderation.
4.Can I eat dark chocolate before bedtime?
Yes, you can eat dark chocolate before bed in moderation. However, avoid large quantities due to its caffeine content, which can interfere with sleep.
