Dark chocolate
Dark chocolate is a variety of chocolate that contains cocoa solids and cocoa butter. Unlike regular chocolates which contain milk, dark chocolates are milk-free. Dark chocolate can be traced back over 3000 years. It was first developed as a drink in southern regions of America.
Dark chocolates are chocolates without any milk solids. The ingredients include cocoa beans, sugar, emulsifiers, and flavourings.
Even though the milk chocolate can be sweeter the dark chocolate has a more authentic chocolate taste to it. Due to the lack of milk content, the dark chocolate would have a dry and bitter aftertaste.
Various types of dark chocolate are distinguished by the percentage of cocoa content. Dark chocolates are classified as sweet, semisweet, and bittersweet.
Dark chocolate can be consumed either straight out of the package or can be used as a topping on various deserts.
Dark chocolates are also used in baked products like cookies which are globally popular.
We can barely find a person who doesn’t like chocolate. But do we know how chocolate is made?
The story of how cocoa beans are harvested and undergo a process that transforms it into chocolate, is no less than a fairy tale.
The cocoa pods are first extracted from the pot and then they are fermented. After the fermentation of the cocoa, they are dried. The dry cocoa is then roasted. The roasted cocoa is called cocoa beans.
Then the shell of the bean is separated from the rest of the content. After that, they are all ground into a liquid called chocolate liquor. The liquor is then further processed to produce cocoa solids or the chocolate we eat.
Then chocolate is categorised by its content. Dark chocolate contains 90% cocoa solids, and milk chocolate contains 10 to 50% cocoa solids.
What are the health benefits of eating dark chocolate?
Dark chocolate is rich in nutrients that have a positive effect on our health.
As dark chocolates are made from the seed of the cacao tree, it is one of the finest sources of antioxidants.
- Consuming dark chocolate of premium quality with high cocoa content is very nutritious. It contains a small amount of soluble fiber and minerals.
- Despite moderate to low amounts of sugar, hundred grams of dark chocolate may have 600 calories in it, hence moderate consumption is required.
- Dark chocolate is rich in fibre copper magnesium and other minerals.
- The bioactive components in cocoa help improve blood flow. Consuming the right amount of dark chocolate would improve the HDL cholesterol level and fight against LDL cholesterol.
- As the components in dark chocolate protect against the oxidation of LDL cholesterol this would improve heart health. Studies have been done to find benefits of chocolate for heart health and they showed that people who consume dark chocolate have a reduced risk of heart diseases.
- The via active compounds present in dark chocolate are also great for the skin. The flavanols from cocoa would improve flow and protect the skin from sun damage.
- Consuming dark chocolate has also proven to improve the function of the brain. Cocoa stimulates brain function by increasing blood flow.
- There are some studies that show consuming dark chocolate would prevent memory loss and boost mood.
- A fine quality 100 g dark chocolate bar would have 5 g of protein, 40 g of fat, 3 mg of zinc and 200 mg of magnesium, thus opening up the scope of being a healthy snack option.
- Consuming dark chocolate as a snack is a healthy option as the no sugar version of dark chocolate would offer an impressive profile of the above-mentioned benefits and is also relatively low in calories, thus indirectly promoting weight loss.
Can we consume dark chocolate every day?
Despite offering a lot of health benefits is it okay to consume dark chocolate every day?
100 grams of dark chocolate contains approximately 500 to 600 cal. It would also contain some fat being mindful of the daily intake is essential.
Consuming too much dark chocolate may also have adverse health effects due to its high sugar content. Opting for a sugar-free variant of dark chocolate is recommended.
Nutrients of Dark Chocolate
Important minerals like zinc, phosphorous, iron, magnesium and copper are abundant in dark chocolate. These minerals are utilised by your body to support functions like immunity, maintain the health of your bones and teeth, and improve sleep quality.
A daily nibble of dark chocolate may benefit your heart and brain, stress levels, and reduce Diabetes risk.
Health Benefits of Dark Chocolate
Here are a few of the advantages of dark chocolate.
Reducing free radicals
Research suggests that regular consumption of dark chocolate can shield smokers from the artery-damaging effects of free radicals.
Improves blood flow
The flavonoids can stimulate nitric oxide (NO) production in dark chocolate. It relaxes the arteries and helps lower blood flow resistance and blood pressure.
lowering blood pressure
It was discovered that dark chocolate, defined as chocolate containing at least 50% to 70% cocoa, significantly reduces blood pressure in persons with hypertension.
lowering bad cholesterol
The high-cocoa chocolate has low polyphenol, which indeed reduces the bad cholesterol and HDL levels in the body.
Reducing inflammation
Anti-inflammatory ingredients found in dark chocolate may aid in lessening inflammation in the body. According to research done in 2018 by Frontiers in Immunology, eating chocolate may affect the gut flora and promote anti-inflammatory activity.
Improving the brain’s ability
The flavonoids in dark chocolate enhance cognitive abilities, particularly memory and Trail-Making Tests, in both healthy and impaired individuals. The highest flavonoid content is seen in dark chocolate. Additionally, dark chocolate may help your brain work better.
According to studies, young individuals who consume high flavanol chocolate have better brain blood flow. This could be the reason why regular use of cocoa appears to enhance language learning, attention and memory.
Side Effects of Dark Chocolate
Nervousness
Your body could benefit from including some dark chocolate if you want to reduce anxiety. Flavonols, which are plant-based chemicals with antioxidant properties like epicatechin and catechin, are found in dark chocolate.
Increased Urination
Although the effect on urine is not usually visible, chocolate also contains trace levels of caffeine, which many people are unaware of. On the other hand, eating a lot of chocolate might make you urinate more frequently.
Sleeplessness
Theobromine present in dark chocolate elevates heart rate and disrupts sleep. The National Sleep Foundation advises against consuming any type of chocolate, along with coffee, tea and soft drinks.
Fastest Heart beat
Many individuals adore dark chocolate, particularly because of antioxidants, particularly flavonols, which have several cardiovascular health advantages. A stronger connection between dark chocolate consumption and higher heart rate and arrhythmia is required for confirmation.
Summing up
Numerous studies have been made, and results have proved that consuming dark chocolate can provide a lot of health benefits. Dark chocolate is also heart-friendly food.
But consuming chocolates every day in bulk quantity should be avoided as it is loaded with calories and it can also be consumed as healthy snack.
Choosing quality chocolates with 80% or higher cocoa content is suggested. People who are trying to lose weight can consume small quantities regularly.
A dietician’s advice is always recommended on how much chocolate per day is permissible, as the health conditions are different for individuals.
FAQs
Is dark chocolate the healthiest?
Many individuals adore dark chocolate, in particular, because of its antioxidant properties and some cardiovascular health advantages. Dark chocolate consumption help to lower down higher heart rate and arrhytmia problems.
How much dark chocolate can I eat a day?
It is advised to consume 20–30 g of dark chocolate daily.
Does dark chocolate raise cholesterol?
According to research, cocoa and dark chocolate alone didn't affect heart health significantly. However, it increases cholesterol levels in the body.
Can dark chocolate increase weight?
Dark chocolate contains nuts like peanuts, macadamia nuts, almonds and walnuts. These ingredients present in dark chocolate help to increase weight in the body.
To sum up
Numerous studies are made and results have proved that consuming dark chocolate can provide a lot of health benefits. Dark chocolate is also heart-friendly food.
But consuming chocolates every day in bulk quantity should be avoided as it is loaded with calories. Because of the taste, it is easy for people to overeat chocolates.
Choosing quality chocolates with 80% or higher cocoa content is suggested. Dark chocolate can be consumed as a healthy snack as it is packed with fewer calories, people who are trying to lose weight can consume small quantities regularly.
A dietician's advice is always recommended on how much chocolate per day is permissible, as the health conditions are different for individuals.
