Dark chocolate is packed with antioxidants and vitamins. It tastes like candy but you don’t have to feel guilty about it!
Researchers have found that a reasonable intake of dark chocolate can help with weight loss. It can reduce the absorption and digestion of fats and increase satiation (1).
Dark chocolate can be beneficial for your skin, heart and more. It is a source of powerful antioxidants and other essential vitamins. It contains 50-90% cocoa, cocoa butter and sugar. There may be traces of butter, but this is rare.
In this article, we will discover what the research says about dark chocolate. We’ll even examine the possible negative effects of consuming too much dark chocolate.
In this Article
Dark Chocolate: How Can It Benefit You?
What is the nutritional profile of dark chocolate?
How to Select the Healthiest Dark Chocolate
What are the effects of darkish chocolate?
Dark Chocolate: How Can It Benefit You?
Dark chocolate’s benefits are largely due to the cocoa flavanols. These flavanols are antioxidants that improve coronary heart health, fight most cancers and enhance brain function. Dark chocolate can help you lose weight.
- Can Help Lose Weight
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Dark chocolate can improve your satiety, and help you lose weight.
According to analysis, dark chocolate may be able to help you lose weight. It may lower the expression genes involved in fatty acids synthesis. This decreases the digestion of carbs and fats and increases satiety.
Dark chocolate consumption can also help to reduce weight circumference for girls who are overweight but have a normal body mass index.
Moderation is important. Just 100 grams of dark chocolate contains 600 calories (3). Don’t eat more than one dice of dark chocolate per day.
- Can Shield Pores and Skin
Dark chocolate contains flavanols that can protect the skin from solar damage.
Researchers have found that flavanols in cocoa can protect the skin from UV rays and increase blood flow to the dermis.
The antioxidants in dark chocolate (especially flavanols), may be responsible for this effect (4).
- Heart Health: How to Improve it
Dark chocolate antioxidants can reduce the risk of coronary heart disease by reducing bad cholesterol levels and increasing good cholesterol levels.
Consuming chocolate regularly can reduce the risk of coronary heart disease. According to research, dark chocolate may have more benefits than milk chocolate. This effect could be due to the flavonoids found in dark chocolate (5).
Some sources claim that dark chocolate can promote the production of nitric dioxide, which relaxes blood vessels and increases blood flow. We need more research to confirm this.
It is not proven that those with heart problems should avoid dark chocolate (or any chocolate) (5).
According to research, dark chocolate consumed more than five times per week is associated with a 57% lower threat of coronary heart disease (6).
Dark chocolate is made from cocoa. According to a Japanese study, polyphenols found in cocoa can lower LDL (the bad ldl) cholesterol and raise HDL (the good ldl). They also suppress oxidized LDL.
The problem is not LDL, but oxidized LDL. Cocoa’s antioxidants could prevent the LDL getting oxidized.
- Could Promote Mind Perform
Dark chocolate contains flavonols that can improve cognitive health and mood in the elderly.
In an analysis performed on five healthy topics, it was found that darkish chocolate consumption (with 70% cocoa content) improved behavioral and mental health (9). Further research is being conducted to further explore these mechanisms.
A second study by the same crew found that dark chocolate improved neural signaling as well as sensory perception (10).
The consumption of cocoa flavanols can improve cognitive health in the elderly with mild psychological impairment (11).
Dark chocolate will also promote temper and reduce emotional stress. We still need more research to understand the mechanisms (12).
The compound epicatechin is also present in dark chocolate. This compound has been shown to reduce the damage to the brain that occurs after a stroke. But not all dark chocolate is the same. Make sure to check the ingredients list.
- Could Help in Cancer Prevention
Research on rats has revealed a possible link between darkish-chocolate consumption and the prevention of colon cancer (14). Dark chocolate in a weight loss plan was found to reduce cell proliferation and irritation.
Consuming small amounts of flavanols every day from dark chocolate or other sources can also help to stop colon cancer. We still need more research on this (15).
According to the American Most cancers Society (AMS), the flavanols found in cocoa beans can help reduce cell damage. The report does not state whether the anticancer effects are due to dark chocolate or flavanols, which could be found in other foods as well (16).
Dark chocolate cocoa also contains excessive amounts of catechins, procyanidins, and other antioxidants which have an advantageous impact on oxidative stress as well as persistent irritation. These are all components that can cause cancer (17).
- Can Help Remedy Diabetes
According to some studies, dark chocolate can lower blood sugar levels.
The cocoa polyphenols found in dark chocolate may instantly reduce insulin resistance, reducing the risk of diabetes. They may stimulate insulin secretion and induce the generation of pancreatic Beta-cells, which would reduce blood sugar levels. Additional research is needed to further analyze the anti-diabetic effects of dark chocolate (18).
Reviews have shown that dark chocolate can have adverse effects (although not usually) on diabetics. But this has yet to be confirmed by solid analysis.
- Imaginativeness and prescience could be improved
A study found that dark chocolate had a higher potential for improving visual acuity compared to its white counterpart. This effect was only momentary, lasting about two hours. Additional research is needed to determine the long-term effects of dark chocolate on vision health. - Can Promote Intestine Health?
Dark chocolate is fermented by the good microbes in your intestine. These microbes, namely Bifidobacterium, and lactic acids microorganisms, produce anti-inflammatory compounds.
Another study found that the consumption of foods rich in flavanols from cocoa could significantly increase the growth of beneficial intestine microorganisms (21). Although more research is needed, this is a promising finding.
- Can Enhance Hair Health?
Cocoa is a rich source of dark chocolate. This cocoa contains proanthocyanidins which have been shown to promote hair growth in animal studies (22).
Proanthocyanidins induce anagen hair growth in mice (23). Anagen is a section of active hair growth where the hair roots divide rapidly, including the hair shaft.
It is necessary to conduct further research in order to determine if dark chocolate has any effect on hair health.
We have now seen some of the vitamins which make dark chocolate beneficial to human health. In the next part, we will explore its nutritional profile in more detail.
What is the nutritional profile of dark chocolate?
Calorie Data
Quantities Per Chosen Serving%DV
Energy 605 (2533 kJ), 30%
Carbohydrates 185 (775 kJ).
From Fats 388 (1624 kJ).
From Protein 31.5(132 KJ)
Alcohol (0.0 kJ).
Carbohydrates
Quantities Per Chosen Serving%DV
Whole Carbohydrate, 46.3 g 15 %
Dietary Fiber 11,0 g 44%
Starch
Sugars 24 g
Fats & Fatty acids
Quantities Per Chosen Serving%DV
Whole Fats, 43.1 g (66%)
Saturated fats 24.7g 124%
Monounsaturated fats 12.9g
Polyunsaturated fats 1.3g
Whole trans fatty acids, 0.0 g
Whole trans-monoenoic fat acids 0.0g
Whole trans-polyenoic fat acids 0.0g
Whole Omega-3 Fatty Acids 34.3 mg
Whole Omega-6 Fatty Acids 1230 mg
Protein & Amino Acids
Quantities Per Chosen Serving%DV
Protein7.9 g16%
Vitamins
Quantities Per Chosen Serving%DV
Vitamin A39.4 IU1%
Vitamin C Vitamin D Vitamin E (Alpha Tocopherol)
Vitamin Okay7.4 mcg9%
Thiamin 0.0 mg 2 %
Riboflavin, 0.1 mg, 5%
Niacin1.1 mg5%
Vitamin B60.0 mg2%
Folate
Vitamin B120.3 mcg5%
Pantothenic Acid, 0.4 mg, 4%
Choline
Betaine
Minerals
Quantities Per Chosen Serving%DV
Calcium73.7 mg7%
Iron 12.0 mg 67%
Magnesium 230mg 58%
Phosphorus 311mg 31%
Potassium 722 mg 21 %
Sodium 20.2, mg 1%
Zinc3.3 mg22%
Copper 1.8 mg 89%
Manganese2.0 mg98%
Selenium 6.9 mg 10%
Fluoride
*Values from USDA, Darkish Chocolate, 70-85% Cacao Solids
About 600 calories are contained in a bar of darkish (100 gram) chocolate with a cocoa content between 70 and 80%. It may seem like a lot but you won’t be eating 100 grams of dark chocolate every day (and we don’t recommend it either).
Dark chocolate contains about 3 grams fiber. It also contains 27% DV manganese, 25% of copper, 16% of iron and 19% of magnesium.
Dark chocolate’s famed goodness is due to its cocoa content. Cocoa contains plant chemicals (called flavanols), which protect the gut. It contains two to several times more flavanols-rich cocoa than its milk counterpart.
Dark chocolate also contains iron, magnesium and zinc.
We have already mentioned that not all dark chocolates are created equal. There are many different chocolate manufacturers on the market. How can you choose the best of the bunch?
How to Select the Healthiest Dark Chocolate
There are differences between dark chocolate bars. Before you choose your dark chocolate bar, there are a few things to consider.
Dark chocolate, while useful, can have unfavorable effects.
What are the effects of darkish chocolate?
Nervousness
A higher intake of dark chocolate (and chocolate in general) can cause anxiety (24). Consume it slowly.
Coronary Heart Arrhythmia
Dark chocolate has many benefits for your gut. Caffeine in dark chocolate can cause irregular heartbeats for those who are inclined. Several studies have shown a link between caffeine and arrhythmia. Moderation is therefore essential.
The Diabetes
Cocoa can help diabetics control their blood sugar levels (26). Further research is being conducted in this area. If you can eat dark chocolate, then you may have diabetes.
Pregnancy and Breastfeeding
Dark chocolate is safe for pregnant and nursing women. Do not overdo it (due to the caffeine content) (27). Be careful when eating.
Caffeine: Different Points to Achieve
Dark chocolate contains caffeine, which can worsen certain conditions (people who have these conditions should consume dark chocolate with caution).
Diarrhea
Glaucoma
Hypertension
Irritable bowel syndrome
Osteoporosis
There is less information on whether dark chocolate alone can cause any of these issues. If you have any of these health conditions, please consult your doctor.
The conclusion of the article is:
Dark chocolate is an excellent health food. It contains essential antioxidants which promote health. It also contains too much energy. Moderation is important. You can enjoy its benefits without any points if you don’t consume more than one ounce (or even half an oz) per day.
Asking Questions Constantly
What is the difference between milk chocolate and dark chocolate?
Milk chocolate, on the other hand, is made primarily from milk solids. Dark chocolate is also slightly bitter, as opposed to its milky cousin.
Does darkish chocolate include caffeine?
Sure. It contains more caffeine than milk chocolate. Dark chocolate contains a lot more cocoa than milk chocolate.
How much dark chocolate can you consume in a single day?
You may need to continue eating 1 to 2 ounces per day of dark chocolate. This would be equivalent to between 1 and 2 squares of dark chocolate in a bar.
Can you eat dark chocolate in the evening?
You can eat dark chocolate in the evening. There are no contraindications.
Does chocolate harm the kidneys or not?
Chocolate usually contains potassium. You should consult your doctor before consuming any chocolate if you are suffering from kidney disease. The potassium in the chocolate can cause kidney stress. Chocolate is not harmful to the kidneys if you have a normal stage of kidney disease.
Does darkish chocolate trigger pimples/pimples?
No analysis has been done to prove that chocolate can cause pimples. A diet high in sugar or fat could increase sebum production and pimple possibilities. You may need to limit your chocolate consumption if you suffer from pimples.
Can darkish chocolate trigger weight achieve?
Dark chocolate is high in calories. The energy content of dark chocolate is too high. You should only consume one ounce or less of dark chocolate per day.
Dark chocolate is good for babies?
Normal, yes, but be careful. However, your child may not like the bitter taste of dark chocolate.
Sources
StyleCraze articles are backed up by data that has been verified from reputable organizations, research institutions, medical associations, peer-reviewed papers and academic studies. This ensures accuracy and relevance. For more information, check out our editorial coverage.
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