Dark Chocolate

Nutritional information

As per the US Department of Agriculture (Trusted Source), a dark chocolate bar weighing 101 grams (g) and consisting of 70–85% cocoa solids offers the following benefits:
604 calories
7.87 g of protein
43.06 g of fat
46.36 g of carbohydrates
11.00 g of dietary fiber
24.23 g of sugar
12.02 milligrams (mg) of iron
230.00 mg of magnesium
3.34 mg of zinc

Facts about Dark Chocolate

It differs from other varieties of chocolates primarily in the amount of cocoa solids used and the sugar content. Dark chocolate typically contains a higher percentage of cocoa solids, which gives it its intense flavor. It undergoes a more minimal processing method, retaining more of the natural cocoa flavors and antioxidants. Additionally, dark chocolate generally has a lower sugar content compared to milk or white chocolate, resulting in a less sweet and more robust taste.
Antioxidants

Flavanols and polyphenols are among the substances found in it that have antioxidant qualities. The harm that too many free radicals can do to the body’s cells and tissues is known as oxidative stress.

One of the factors that causes natural aging is oxidative stress. Over time, the consequences of oxidative stress may also play a role in the emergence of numerous illnesses, including Trusted Source:

• Cardiac Conditions
• Diabetes
• Parkinson’s illness
• Alzheimer’s disease
• Cancer
• Eye Illness
• Risk of heart disease

Consuming it regularly may help lower one’s risk of heart disease. High blood pressure and high cholesterol are two main risk factors for heart disease that are impacted by some of the compounds found in it, particularly flavanols. Below, we go over dark chocolate’s possible advantages for these two risk factors as well as others:

Blood Pressure

Dark chocolate’s flavanols encourage the body to produce nitric oxide. Blood vessels dilate, or widen, in response to nitric oxide, improving blood flow and lowering blood pressure.

A brief 2015 investigation

The effects of chocolate consumption on sixty individuals with high blood pressure and type 2 diabetes were examined by Trusted Source. Participants who consumed 25 grams of dark chocolate every day for eight weeks showed considerably lower blood pressure than those who consumed the same amount of white chocolate, according to the study’s findings.

The conclusions of a 2017 analysis.

According to a reliable source, older adults and those at higher risk of cardiovascular disease may benefit from dark chocolate’s lowering effects on blood pressure more than younger, healthy people.

Cholesterol

Additionally, some of the substances found in it, such as polyphenols and theobromine, may increase the body’s levels of high-density lipoprotein (HDL) cholesterol and decrease levels of low-density lipoprotein (LDL) cholesterol. LDL cholesterol is frequently referred to as “bad cholesterol” and HDL cholesterol as “good cholesterol” by doctors.

While LDL cholesterol can cause blood vessels to narrow, HDL cholesterol aids in lowering the blood’s overall cholesterol level.

Anti-inflammation

The body’s natural immune response to pathogens and other dangerous substances includes inflammation. On the other hand, persistent inflammation raises the risk of several illnesses, such as type 2 diabetes, arthritis, and some forms of cancer, as well as damaging cells and tissues.

Compounds in dark chocolate have anti-inflammatory qualities that may aid in lowering bodily inflammation.
According to a reliable source in Frontiers in Immunology, eating chocolate may have an impact on the gut microbiota and promote anti-inflammatory activity. Remember that additional human studies are required, as the majority of these gut studies were conducted on animals.
In a small study published in 2018, researchers discovered that giving persons with type 2 diabetes 30 g of 84% dark chocolate daily for eight weeks dramatically lowered their levels of inflammatory biomarkers.
The study’s authors concluded that more research is required to determine the ideal dosages of it for the treatment of diabetes.

Insulin sensitivity

When the body’s cells cease reacting to the insulin hormone, insulin resistance develops. Atypically elevated blood glucose levels brought on by insulin resistance have the potential to cause prediabetes and type 2 diabetes.
A 6-month study from 2018Trusted Source looked at the connection between Hispanic people’s blood glucose levels and their regular consumption of dark chocolate. Eating 48 g of 70% dark chocolate every day may help lower insulin resistance and fasting glucose levels, according to study findings.

Brain function

Consuming it may enhance cognitive performance and aid in the prevention of neurodegenerative diseases like Parkinson’s and Alzheimer’s.

It also indicates that the flavanols in it might improve neuroplasticity, the brain’s capacity to reorganize itself, especially in reaction to illness and injury.

Summary

In comparison to milk chocolate, it typically has less sugar and is a richer source of minerals and antioxidants.
Based on particular research, eating it can enhance gut microbiome diversity, decrease insulin resistance and inflammation, improve brain health, and lower the risk of heart disease.
If someone is considering including it in their diet, they should be aware that moderation is essential due to its high fat and calorie content.

Side Effects of Dark Chocolate

1 ounce (Approx. 28 grams) of 70% cocoa dark chocolate contains roughly 20–25 milligrams of caffeine. Overindulging in dark chocolate can raise blood levels of caffeine, which can lead to elevated heart rate, nausea, dehydration, and sleeplessness.
It is advised to consume between 30 and 60 grams of dark chocolate daily to be healthy. Additionally, diabetics should speak with their doctor before beginning a daily consumption plan.

Precautions

Pregnancy

It’s best to consume it in moderation to avoid consuming too much caffeine, especially when pregnant. Elevated levels of caffeine can have detrimental effects on the developing fetus, such as early birth, low birth weight, or miscarriage. It’s critical to keep an eye on your intake and consult a healthcare provider for advice on how to safely adhere to suggested dosages.

Breastfeeding

Mothers who are nursing their babies need to use caution when consuming dark chocolate. It contains caffeine, which can pass from a nursing mother to her infant and result in rashes, restlessness, and insomnia.

Bleeding Disorders

Overindulging in it may also increase the chance of blood clotting being slowed down. Those with hemophilia or bleeding disorders may find it dangerous.

Palpitation

The cocoa present in Dark Chocolate can increase pulse rate and spike blood pressure if consumed in a rather large quantity

Allergies

Some individuals may be allergic to chocolate or specific ingredients present in dark chocolate, such as milk or nuts. If you have known allergies, read the ingredient list carefully and consult with a healthcare professional if needed.

How much Dark Chocolate should I eat?

The amount of flavanol in chocolate is not required to be disclosed by producers. Because of this, it is challenging to determine the ideal amount of dark chocolate to consume for health purposes.

Typically used 20–30 g of dark chocolate daily. Higher cacao solids percentages in dark chocolate usually mean less sugar but more fat. It is best to choose dark chocolate that contains at least 70% cacao solids or more, as this will result in more flavanols.

Disclaimer

This article’s sole goal is to increase awareness and spread knowledge. It is not meant to take the place of expert medical advice.