The Health Benefits of Dark Chocolate
Feb 13, 2023
Happy Valentine’s Day everyone! If you are looking for a healthy addition to your repertoire or a healthy switch for regular milk chocolate then read on!
Dark chocolate is a type of chocolate that contains a higher percentage of cocoa solids and less sugar compared to milk chocolate. According to industry standards, dark chocolate must contain at least 35% cocoa solids to be labeled as such, although some brands offer dark chocolate with up to 99% cocoa.
The percentage of cacao in dark chocolate refers to the amount of cacao solids and cacao butter present in the chocolate. A higher percentage of cacao usually means a higher concentration of antioxidants, minerals and other beneficial compounds found in cacao and a less sweet taste due to the lower amount of added sugar. This means that 70% dark chocolate would contain more cacao solids and less added sugar compared to 50% dark chocolate, which would make it a healthier option with a more intense chocolate flavor.
Dark chocolate is considered to be a healthier alternative to milk chocolate because of its higher content of flavonoids, which are antioxidant compounds found in the cacao bean. It also contains a LOT less sugar so that’s a win for sure!
It's important to note that while dark chocolate can have numerous health benefits, it's also high in calories so I recommend that you enjoy it in moderation. I find it will often settle a sweet tooth for people and you often only need a few squares of it to feel satisfied. I will often dip a square in some type of nut butter as a dessert or as a quick snack.
Some of the potential health benefits of consuming dark chocolate in moderation include:
- Improves Heart Health: Dark chocolate has been shown to improve heart health by reducing blood pressure and improving blood flow. A study published in the Journal of the American Medical Association found that consuming dark chocolate regularly can help lower blood pressure, reducing the risk of heart disease.
- Boosts Brain Function: Dark chocolate contains caffeine and theobromine, two natural stimulants that can boost brain function and improve mood. A study published in the Journal of Psychopharmacology found that dark chocolate can improve cognitive function, enhance mood and reduce symptoms of depression and anxiety.
- Antioxidant Properties: Dark chocolate is rich in antioxidants, which are compounds that protect the body from harmful free radicals. A study published in the British Journal of Clinical Nutrition found that dark chocolate has higher levels of antioxidants compared to other types of chocolate, which can help reduce the risk of chronic diseases like cancer and heart disease.
- Skin health: The antioxidants in dark chocolate can protect the skin from damage caused by UV radiation and improve skin hydration and complexion.
- Type 2 diabetes: Studies have suggested that dark chocolate can improve insulin sensitivity and lower the risk of developing type 2 diabetes.
So if you find yourself craving a lot of chocolate try and make the switch to dark. Pro tip - Try and increase the cocoa content so that you get to at least 70% and then you don’t even have to feel guilty about it.
Enjoy!
References:
- Hooper, L., Kay, C., Laville, M., & Kroon, P. A. (2008). Flavonoids, flavonoid-rich foods, and cardiovascular health: a meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 88(1), 38-50.
- Scholey, A., French, S., Morris, P., Kennedy, D., Milne, A., & Haskell, C. (2011). Consumption of cocoa flavanols results in acute improvements in mood and cognitive performance during sustained mental effort. Journal of Psychopharmacology, 25(6), 969-981.
- Taubert, D., Roesen, R., Lehmann, C., Jung, N., Schomig, E. (2007). Chocolate and blood pressure in elderly individuals with isolated systolic hypertension. Journal of the American Medical Association, 298(1), 49-60.
- Balz, M., Rassaf, T., Heiss, C., Kelm, M., & Kalkman, J. O. (2007). Flavanols and flavonols in cocoa and chocolate. British Journal of Clinical Pharmacology, 63(6), 663-676.