4 Surprising Health Benefits of Dark Chocolate

You may have heard dark chocolate is good for you—but do you know why?

Because it usually contains cocoa solids, dark chocolate is rich in minerals and protective plant compounds. This can benefit health in several ways, such as improving heart disease risk factors and supporting digestive health.

These benefits are unique to dark chocolate because of its cocoa. Dark chocolate has a higher percentage of cocoa than milk or semi-sweet chocolate, although the percentage varies depending on the type of dark chocolate purchased. Most dark chocolate products contain between 70 and 85% cocoa, although some varieties can contain much lower and higher percentages of cocoa. For example, very dark chocolate can contain up to 90% cocoa solids.

Here’s everything you need to know about dark chocolate, including its nutrition, health benefits and risks.

Dark chocolate is an excellent source of antioxidants, especially flavonoid compounds such as catechins, anthocyanins, and proanthocyanidins. In fact, research shows that cocoa products, such as dark chocolate, contain the highest flavonoids by weight of any food. Because it is rich in cocoa solids, dark chocolate is five times higher in flavonoids compared to milk chocolate.

Here’s why: Flavonoids have antioxidant properties that can protect cells from damage and oxidative stress, a process linked to many chronic conditions, such as cancer and heart disease. .

Dark chocolate also has powerful anti-inflammatory effects. Many studies have shown that eating dark chocolate helps reduce the symptoms of inflammation. Examples of those markers include interleukin-6 (IL-6) and C-reactive protein (hs-CRP) in people with conditions known to increase inflammation in the body, such as type 2 diabetes.

Consuming cocoa products, such as dark chocolate, may be an effective way to support your heart health. Because dark chocolate is so high in anti-inflammatory and antioxidant compounds, it can help protect against and reduce risk factors for heart disease such as atherosclerosis (buildup of plaque in the arteries) and high blood pressure. a lipid and blood pressure.

Studies show that the use of dark chocolate is associated with a reduction in atherosclerotic plaque in the arteries of the heart, and a reduction in the risk of heart disease, heart attack and stroke.

Eating dark chocolate as part of a heart-healthy diet can help reduce risk factors for heart disease such as high blood pressure and high levels of lipids in the blood. A 2022 review of 31 studies found that cocoa consumption significantly reduced systolic and diastolic blood pressure in people with normal and high blood pressure. Researchers have found that chocolate is more effective in lowering blood pressure than chocolate drinks and that cocoa products high in flavonoid antioxidants have significant blood pressure lowering effects.

Eating chocolate has also been shown to lower bad LDL cholesterol, blood sugar, and triglyceride levels, and improve blood vessel function and blood flow, all of which can reduce the risk of death. the heart

For example, a 2021 review that included eight studies that investigated the effects of cocoa and dark chocolate consumption in people with type 2 diabetes found that consuming dark chocolate was associated with a reduction in increase in LDL cholesterol and rapid blood sugar levels.

Chocolate products are surprisingly rich in nutrients. For example, dark chocolate is an excellent source of minerals such as magnesium and iron.

Magnesium is a mineral needed for blood sugar and blood pressure control, muscle contraction, nerve function and DNA synthesis. Although getting enough magnesium every day is important for overall health, most people’s diets lack this important nutrient. Inadequate magnesium can lead to health problems, including high blood pressure, which is why it is important to choose foods rich in magnesium such as vegetables, beans and cocoa products.

Dark chocolate is rich in magnesium, with one ounce of dark chocolate containing 70-85% cocoa solids providing 64.6 milligrams (mg) of magnesium, covering 15% of the value of daily recommended.

Dark chocolate is also rich in iron, a mineral needed for the production of a protein that carries oxygen throughout the body called hemoglobin, as well as growth and development, cell function, and synthesis. of certain hormones.

One serving of 70-85% dark chocolate provides 3.37 mg of iron, which covers 19% of the recommended daily value.

In addition to iron and magnesium, dark chocolate is a good source of other minerals, such as manganese and copper. Manganese is necessary for energy metabolism and immune function, while copper acts as a cofactor for enzymes involved in energy production, neurotransmitter synthesis, iron metabolism, and other.

Your diet has a huge impact on the health of your gut, including the bacteria that live in your digestive system, known as your gut microbiota.

Dark chocolate provides nutrients known to help the gut, such as prebiotics. Prebiotics are compounds that act as fuel for the friendly bacteria that live in the digestive tract. Eating foods rich in prebiotic fibers can help promote the growth of beneficial bacteria, thereby improving gut health.

A 2022 study involving 48 healthy adults found that participants who ate 30 grams of 85% dark chocolate for three weeks had a significant increase in different types of gut bacteria and increased while diabetes conditions. Blautia is great bacteria, which are bacteria that produce “short-chain fatty acid” (SCFA) butyrate. SCFAs, like butyrate, are compounds that nourish cells in the large intestine, maintain gut health, and control inflammation in the gut.

The researchers also found that the 85% chocolate group had an improvement in mood, which was associated with a larger population. water bacteria.

This suggests that eating high-quality dark chocolate can affect gut health and can also boost your mood.

As mentioned above, dark chocolate is surprisingly rich in nutrients, including minerals such as magnesium and iron.

Here is the nutritional breakdown for 70-85% dark chocolate:

• Calories: 170
• Fat: 12.1 grams (g)
• Protein: 2.21 g
• Carbohydrates: 13 g
• Fiber: 3.09 g
• Sugar: 6.8 g
• Copper: 0.5 mg, or 56% of the recommended daily value
• Iron: 3.37 mg of iron, or 19% of the recommended daily value.
• Magnesium: 64.6 mg, or 15% of the recommended daily value
• Zinc: 0.93 mg, or 8% of the recommended daily value

Dark chocolate is a good source of fiber and contains many minerals needed for overall health, such as magnesium, iron, copper and zinc. It also provides other vitamins and minerals, including phosphorus, potassium and vitamin K.

However, it is relatively high in calories, so it should be eaten in moderation rather than in large portions.

The calorie content of dark chocolate means that you should not consume it in large quantities on a regular basis. Eating too much chocolate can cause you to burn more calories, which will lead to weight gain.

Also, all cocoa products contain caffeine, which some people are more sensitive to than others. Chocolate also contains a natural stimulant called theobromine. Since dark chocolate contains stimulants, consuming too much can cause side effects such as trouble sleeping, anxiety and depression, especially in people who are sensitive to caffeine.

In addition, studies show that the use of cocoa products during late pregnancy can block the baby’s blood vessel called ductus arteriosus, which can damage the baby’s life.

Because of this potential risk, people who are late in pregnancy should avoid eating a lot of cocoa products, such as dark chocolate.

There are many ways to enjoy dark chocolate. However, it is important to note that, although dark chocolate offers health benefits, it contains few calories and is a source of added sugar, which should be limited in any diet. and which ones are healthy.

Because of this, it is good to enjoy dark chocolate in small amounts as a treat from time to time.

Here are a few ways to add dark chocolate to your diet:

• Use dark chocolate chips to add flavor to baked goods such as muffins and bread
• Add dark chocolate chips to granola and energy balls
• A delicious treat with a piece of dark chocolate covered in natural peanut butter
• Add fresh fruit, such as strawberries or bananas, to melted dark chocolate for a nutritious treat.
• Make your own trail mix using dark chocolate, unsweetened dried fruit, and nuts

When buying dark chocolate, it is important to note that some chocolate products are much higher in added sugar than others. In general, dark chocolate products with a low cocoa solids content are usually higher in added sugar, as are dark chocolate products with sugary ingredients such as caramel and toffee.

For example, one bar of Lindt 90% dark chocolate has just two grams of added sugar, while one bar of Lindt 70% dark chocolate has nine grams of added sugar. added.

Although eating foods high in sugar every now and then will not affect your health significantly, eating too much sugar can increase your risk of several health conditions, such as obesity, diabetes liver and type 2 diabetes.

Dark chocolate is a popular treat that can benefit your health in several ways.

It is high in antioxidants and anti-inflammatory compounds and can help support heart and gut health. In addition, dark chocolate is a good source of important nutrients, such as magnesium and iron,

While enjoying dark chocolate can sometimes be an effective way to improve your health, many types are high in calories and added sugar. If you would like to add dark chocolate to your diet, it is best to enjoy it in moderation as part of a healthy diet.