Dark chocolate is formed from the seeds of the cocoa tree, which are one of the most acceptable antioxidant sources on the planet. Dark chocolate, according to research, is good for your heart and overall wellness.
Is there, however, an appropriate time to savour a tasty and nutritious treat? Certainly not! Dark chocolates can be consumed as often as desired. On the other hand, dark chocolates should be eaten on an empty stomach. Or they can also be eaten 30 minutes after a solid-food meal if you want to lose weight with them. They can also be taken as a snack in between meals. At any given time, one or two dark chocolate blocks should be enough. However, you must be cautious about the chocolates you select for yourself. Instead, choose organic dark chocolate, including 70% or more cocoa.
Introduction
You may be wondering what makes the dark chocolate bar superior to all other types of chocolate. So why should you switch from a sugary, milky dessert to a full-on cacao flavour?
Dark chocolate contains a lot of nutrients that are good for your health. It's one of the best antioxidant sources available, and it's made from the cacao tree's seed. As a result, according to research, dark chocolate can improve your health and lower your risk of heart disease.
Here are ten health benefits of dark chocolate or cocoa that have been scientifically proven.
Benefits of Dark Chocolate
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Contains Antioxidants
Antioxidants protect your body's cells from heart disease, cancer, and other diseases. This is because they counteract the adverse effects of free radicals. For example, flavanols are found in cocoa beans. These are antioxidants that protect the body's cells from the damage caused by free radicals. Although scientific studies are divided on whether eating chocolate reduces the risk of developing certain cancers, they show that flavanols help the heart work. Because these antioxidants are found in cocoa beans, you should consume chocolate that contains a high percentage of cocoa in its ingredient list. That is dark chocolate. Cocoa seeds, which are one of the most acceptable sources of antioxidants on the planet, make dark chocolate. Choose organic dark chocolate or any flavour with a greater than 70% cocoa level. Catechins, flavonols, and polyphenols are among these chocolates' biologically active organic chemicals.
Antioxidants neutralize free radicals, preventing oxidative damage. Oxidative stress is caused by high quantities of free radicals in the body, which damages cells and tissues. Oxidative stress aids the normal ageing process. Over time, the effects of oxidative stress may contribute to the development of a number of diseases, including:
- illness of the heart
- diabetes cancer
- illness of the eyes
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Dark Chocolate Can Help You Concentrate
Consider a student who is exhausted from studying and writing. "I'll just hire a pro to write my essay, and I'll go to sleep," they conclude. Before making such a bold decision, the student should try a healthy meal to boost their energy. Dessert could be dark chocolate.
According to one study, flavanol-rich chocolate improved cognitive functions in healthy young people. Doesn't that sound promising?
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It Safeguards Your Skin Against Dehydration
The antioxidants in dark chocolate will keep you safe from the sun. In addition, they improve blood flow to the skin, which increases hydration and skin density. So, when packing for your next vacation, pick up a few bars. But don't make the mistake of assuming you'll need less water.
You'll still require a lot of it!
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It Helps Your Heart Function
This is yet another health advantage of antioxidants. Flavanols are effective at preventing LDL oxidation (lousy cholesterol). According to one study, they also reduced calcified atherosclerotic plaque in the coronary arteries. So if you eat dark chocolate a few times a week, you should have significantly less cholesterol lodged in your arteries and a lower long-term risk of heart disease. According to research, eating Chocolate two or more times each week reduces the chance of developing calcified plaque in the arteries. Because eating chocolate less frequently has no effect, regular dark chocolate consumption can lower the risk of heart disease.
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Dark Chocolate Reduces Blood Pressure
We'll keep mentioning flavanols because they're the most surprising health benefit of dark chocolate. Do you have any idea what else they do? They cause the lining of your arteries to produce NO (nitric oxide), which causes the arteries to relax. As a result, blood flow throughout your entire system improves.
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Cocoa Is High in Nutrients
High-quality dark chocolate contains a lot of fibre, so it's suitable for your diet. It also includes a lot of manganese, copper, magnesium, iron, selenium, zinc, and potassium. Why would you avoid it if it's a natural health booster?
Of course, a bar of chocolate contains a lot of calories, so it's important not to overdo it. However, when you consume healthy foods in moderation, you will get the most out of them.
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Chocolate Is Good for Your Gut and May Help With Weight Loss
Eating chocolate daily may seem like the last thing you want to do to lose weight, but research suggests that dark chocolate may help with appetite control, which could aid in weight loss. Eat chocolate, lose weight is a book written by neuroscientist Will Clower, PhD, that describes how having a small amount of dark chocolate before or after meals causes hormones to be released that tell the brain that you're full. However, eating more than the recommended daily amount can negate any potential weight loss, and dark chocolate will not negate the effects of a generally unhealthy diet. According to previous research, chocolate acts like a prebiotic, a fibre that promotes the growth of beneficial bacteria in the digestive tract. The more "better" microbes in your system, the better your body's ability to absorb nutrients and support a healthy metabolism.
According to a study, milk chocolate can aid weight loss by increasing metabolism and decreasing appetite. However, because the participant group was small, more research is needed to back up those claims. It's also worth noting that chocolate, particularly milk chocolate, is high in calories and should be consumed in moderation — eating more won't make you healthier.
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Chocolate Is Beneficial to Pregnant Women
So that's some good news!
Fetal growth is a complex process requiring a never-ending supply of vitamins and minerals. Eating about 30 grams of dark chocolate per day will help you maintain a healthy pregnancy diet. We've already discussed the iron, zinc, magnesium, and other beneficial nutrients in cocoa. When you factor in the antioxidant effect, it's easy to see why future moms should enjoy some chocolate guilt-free.
Here are a few advantages.
A happier child - Women who ate chocolate throughout their pregnancy had livelier and happier newborns, according to a Finnish study.
- Assists in Stress Management
It can be stressful throughout these nine months because your hormones are all over the place. But, according to studies, chocolate can assist reduce stress levels. According to studies, eating dark chocolate daily dramatically reduces stress levels.
- Chances of Miscarriage are Reduced
While there is no one-size-fits-all strategy for preventing miscarriage, pregnant women who eat chocolate on a regular basis had a 20% decreased risk of miscarriage in the first trimester.
- Aids with Weight Management
A tiny bit of chocolate can help you lose weight. So to maintain a healthy weight gain and lower cholesterol levels, say yes to Dark Chocolate.
- Preeclampsia Risk is Reduced
According to one recent study, regular chocolate consumption can reduce the risk of preeclampsia (high blood pressure), which can lead to premature births, seizures, blood clots, and even death. Chocolate consumption lowers the risk of preeclampsia by 50%. In addition, chances of miscarriage are reduced.
Though there is no one-size-fits-all solution for preventing miscarriage, pregnant women who consume chocolate regularly have a 20% lower risk of miscarriage during the first trimester.
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Dark Chocolate Aid Diabetes
But isn't there still sugar in it? How might it help to prevent diabetes?
Yes, it sounds insane. But on the other hand, dark chocolate improves insulin sensitivity in your body when consumed in moderation. It may thus, at least temporarily, prevent the onset of diabetes.
Eating chocolate every day may not sound like the best way to prevent diabetes. Still, studies have shown that eating healthy amounts of dark chocolate rich in cacao as part of a healthy diet can improve how the body metabolizes glucose. According to a March 2019 article, insulin resistance causes high blood glucose (sugar) and is the hallmark of type 2 diabetes.
According to a study, the flavonoids in dark chocolate were found to reduce oxidative stress, which scientists believe is the primary cause of insulin resistance. As a result, insulin resistance is reduced, and thus the risk of diseases such as diabetes is diminished by improving your body's sensitivity to insulin. Another study found that participants who rarely consumed chocolate had nearly twice the risk of developing diabetes five years later than participants who consumed dark chocolate at least once per week.
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You Feel Good After Eating Chocolate
Let's move from antioxidants to another crucial chemical: PEA (phenylethylamine). What exactly does it do? It causes your brain to produce endorphins, chemicals produced when happy or in love. So, it's no surprise that after tasting a piece of a high-quality chocolate bar, you feel so good.
Let's also talk about cooking with chocolate. It doesn't have to be anything complicated. In the morning, make your favourite oatmeal recipe and add a bit of dark chocolate for an extra boost. It will completely change the game, and you will be pleased with your meal.
Buying and Storing
To get the most flavonols, use 70% dark chocolate or higher. Keep in mind, however, that the higher the amount of cocoa solids, the bitterer the taste.
Keep in a tightly sealed container in a cool, dry place (65-70 F). Refrigeration can cause the chocolate to "bloom," which is a yellowish covering created by sugar rising to the surface due to excess moisture. Bloom has little effect on flavour, yet it is unappealing to look at.
Dark chocolate can last up to two years if properly preserved.
Risks and Factors to Consider
The flavanols present in cacao solids are primarily responsible for the health benefits of dark chocolate. The amount of flavanol in dark chocolate, on the other hand, varies. Differences in processing procedures between producers can also impact the flavanol content of chocolate. Chocolate manufacturers are not compelled by law to disclose the amount of flavanol in their products. Dark chocolate with a higher cacao solids content, on the other hand, should have a higher flavanol content. Even though dark chocolate includes essential antioxidants and minerals, it is typically heavy in sugar and fat, making it a calorie-dense snack. In addition, cocoa butter mostly made up of unhealthy saturated fats, is found in dark chocolate. As a result, people should restrict their dark chocolate consumption to prevent consuming too many calories, fats, and sugars.
Dark chocolate, on average, contains less sugar than milk and White Chocolate. In addition, dark chocolate with higher cacao solids contents often has even less sugar. It is always a good idea to read the nutrition label to know the sugar content in chocolate. Because it varies depending on the manufacturer.
Serve
- To avoid burning, dark chocolate should be cooked in small increments. This can be done on a low heat stovetop or in a microwave oven at 50% power. To cook the chocolate, break it into tiny pieces and lay it in a skillet or microwave. To achieve equal heating, constantly stir (or every minute). Drizzle 1-2 teaspoons of melted dark chocolate over oatmeal, yoghurt, or fresh fruit
for a quick and healthy snack.
- Combine a few squares of dark chocolate or chocolate curls with fresh fruit and nuts
for a simple, elegant dessert.
- Combine 1-2 teaspoons of unprocessed cocoa powder with one sizeable frozen banana for a dairy-free chocolate ice cream.
- Try taking a little piece and allowing it to melt gently in your mouth because the bitter flavour intensifies with a higher percentage of cocoa solids. This method could provide a more enjoyable experience than simply eating and swallowing the chocolate.
How Much Should I Eat?
It is not a mandate for chocolate makers to disclose the amount of flavanol in their goods. As a result, determining how much dark chocolate a person needs to consume to reap the maximum health advantages is challenging.
The research in this article utilized 20–30 grammes of dark chocolate per day on average. Dark chocolate with a greater cacao solids percentage offers less sweetness but more fat. Because more cacao equals more flavanols, dark chocolate with at least 70% cacao solids is the ideal choice.
Did You Know?
- To improve the flavour and look of cocoa, it is occasionally alkalized or Dutch-processed. However, this results in a considerable reduction in flavanols. Therefore, most flavanols are found in natural cocoa, purchased in the baking aisle.
- The caffeine level increases as the percentage of cocoa solids increases. The caffeine content in two ounces of 70% dark chocolate is around 50-60 mg. An 8-ounce cup of coffee, on the other hand, contains 100-200 milligrams of caffeine.
- There's no need to toss out your chocolate if it's bloomed. By melting the chocolate, stirring it thoroughly, and then allowing it to cool slowly back into a solid, you can eliminate the bloom.
- Chocolate is made through labour-intensive farming, harvesting, and transportation that frequently uses low-wage or child labour in other countries. However, chocolate bearing the "Fair-Trade" label has been produced at a fair wage and without the use of child labour.
Conclusion
Dark chocolate contains more antioxidants and minerals than milk chocolate and contains less sugar. According to some research, dark chocolate may help lower the risk of heart disease, reduce inflammation and insulin resistance, and improve brain function. People who want to incorporate dark chocolate into their diet should keep in mind high in calories, so dark chocolate must be consumed in moderation.
Frequently Asked Questions
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How much dark chocolate should I eat on a daily basis?
Although good dark chocolate is preferred to milk chocolate, it is still chocolate, which means it has a lot of calories and saturated fat. Amidor advises eating no more than 1 ounce (oz) of dark chocolate daily to avoid weight gain.
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Is dark chocolate beneficial to one's health?
According to studies, when not containing sugar and saturated fat, dark chocolate is a heart-healthy chocolate treat and more. There are a lot of Antioxidants in dark chocolate, making it a potent disease fighter. Studies have shown it to help control blood pressure and lessen the risk of heart disease.
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When is the most significant moment to indulge in a piece of dark chocolate?
Dark chocolates can be consumed as often as desired. On the other hand, dark chocolates should be eaten on an empty stomach or 30 minutes after a solid-food meal if you want to lose weight with them. They can also be consumed as a mid-meal snack.
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Is it true that dark chocolate can help you lose stomach fat?
It's hard to think that consuming a few squares of dark chocolate a day will help you lose weight around your middle, but it's true: In an August 2012 study, researchers discovered that including the sweet treat in your diet can help you lose weight. Just make sure to pick anything that contains at least 70% cacao.
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Is it okay for me to eat dark chocolate at night?
Because cocoa powder contains significant levels of both theobromine and caffeine, eating it before bed might result in unpleasant side effects such as insomnia and sleep disruptions. On the other hand, dark chocolate is a wrong choice before night because of its higher cocoa powder content.
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What is the best dark chocolate percentage?
70%. To get the most flavonols, use 70% dark chocolate or higher. However, keep in mind that the higher the percentage of cocoa solids, the more bitter the flavour.
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Is dark chocolate beneficial to the kidneys?
Cocoa flavanols have improved blood vessel function in people who have normal kidney function. The flavanols found in cocoa and dark chocolate are part of a wider group of molecules known as flavonoids, found naturally in plant foods such as the cocoa bean.
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Is Keto-Friendly Dark Chocolate a Thing?
Dark chocolate is a delectable, sweet treat. Furthermore, high-quality dark chocolate is nutrient-dense. Depending on the cocoa level, dark chocolate can be a good source of minerals and antioxidants and a good source of fibre. However, because it contains carbs, you might ask if it fits into the ketogenic diet's very low carb, high-fat requirements.
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What are some interesting dark chocolate facts?
- Dark chocolate is much more healthier than milk and white chocolate because it contains more cacao (the beans from which chocolate is manufactured) and less sugar.
- Antioxidants included in dark chocolate aid the cardiovascular system by lowering blood pressure.
- Theta brain waves, which are associated with relaxation, are induced by the smell of chocolate.
- Chocolate can create headaches. Therefore, it's not a good idea to eat a lot of it if you have migraines or chronic headaches.
