Dark Chocolate: Bitter-Sweet Taste with Health Benefits

Either way, you are on the receiving end of the benefits that come with dark chocolates

What is your earliest memory of childhood? Mine is being told by my parents not to eat chocolates! Now is a time to unlearn that wisdom and indulge in the exoticness of dark chocolates that bring buckets full of health benefits—given you know how to and how much to eat.

Dark chocolate is an acquired taste. It takes a while to get hold of its taste, but it satiates your complete sense, once you do. Those who love dark chocolates, love them to their core despite their bitter-sweet taste and chalky texture.

Dark chocolate has essential minerals like iron, magnesium, zinc, copper, and phosphorus. Upon consumption, it does wonders for your body. Like:

Zinc: Supports healthy immunity

Phosphorus: Keeps teeth and bones healthy

Magnesium: Contributes to quality sleep

This post is dedicated to dark chocolate lovers. To those who love it but resent it thinking does more harm than good. And to those who want to learn the holistic benefits of dark chocolates on physical and mental well-being.

A little into the history of dark chocolate…

Every chocolate in existence originated from liquid cacao derived from cacao beans. It has gradually been improvised with added sugar and milk and wrapped in shiny packaging! However, some still like to indulge in cacao in its raw form.

The history of chocolates goes back 4000 years in Mesoamerica. This is considered to be the birthplace of chocolates and today, it is known as Mexico.

One of the earliest civilizations in Latin America, the Olmec turned cacao into chocolate and used it in a drink. It was used as medicine and as a drink for special rituals. Following the Olmec, the Mayans and Aztecs too indulged in drinks made with cacao seeds and chocolates.

It travelled the world from there. It became the favourite among royals in Europe, changed its form as a candied treat in Britain and then there was no stopping chocolate from becoming everyone’s favourite.

Time for the age-old question: Is dark chocolate healthy?

Some researchers at the University of Aberdeen conducted an experiment where they put a check on the eating habits of 20,000 people. They concluded that eating around 100g of chocolate in a day could reduce the risks of heart disease by 11% and stroke by 23%.

However, other factors were involved, like lifestyle choices and increased exercise levels, which are assumed to be instrumental in the enhanced health state. Still, some researchers believed chocolate played its bit.

Cacao contains high levels of flavonoids, which are plant compounds present in berries and tea plants.

Among every chocolate available: dark chocolate, hands down, stands high and tall! The reason is simple: it has less added sugar and fat than other chocolate variants. On top of them, dark chocolates are loaded with beneficial antioxidant flavonoids.

If we study the composition of white and dark chocolate side by side, we will find they have similar ingredients, including cocoa butter, sugar, and solids. There is a small detail that makes a big difference: the percentage of cocoa solids is higher in dark chocolate.

Simply put, higher the percentage of cocoa solids, the higher the flavonoids and the lesser the sugar level. This increases the health benefits tremendously.

Let’s take a look at the nutritional value of dark chocolate. I bet, you never thought you’d see chocolate like this.

Portion size 100g 

What are the benefits of eating dark chocolates?

Besides the fact that they are low in sugar levels, there are several other benefits of dark chocolates. Some of them are listed below.

1. Rich source of flavanols aka antioxidants

Cacao trees are a rich source of flavanols. The plant produces cacao beans from which chocolates are made. It takes fermentation and roasting of cacao beans to create what we call cocoa beans, ultimately producing cocoa solids.

Typically, dark chocolates have two to three times more cocoa solids than white chocolate.

Cocoa contains more phenolic antioxidants than most foods in the form of flavonoids. Studies suggest that flavanols release nitric oxide that relaxes blood vessels, boosts blood flow, and ultimately lowers blood pressure.

And as we all know, proper blood flow throughout the body is excellent for maintaining sound health. Also, it is just another way of saying that it is good for your heart. Further, it helps to improve cognition as there is an increased blood flow to the brain.

There have been ongoing studies that suggest flavanols can fight cell damage causing premature ageing as it has robust antioxidant properties.

2. Loaded with minerals

As mentioned earlier, dark chocolates are loaded with minerals like zinc, copper, and phosphorus. These minerals are prerequisites to maintaining a healthy physical state, aid in a lot of body functions and support the immune system.

3. Belong to the non-dairy category

Dark chocolates don’t have dairy content. Whereas milk chocolates contain milk and milk solids, as implied in the name. Dark chocolates are perfect for those who are lactose intolerant but love to indulge in a chocolaty treat.

4. Dark chocolate have high-fibre content

Unlike other sweet treats, dark chocolates have high-fibre content. For example, 28 gm of dark chocolates contains about four grams of fibre. It is suitable for people who are health conscious and also have a knack for snacks.

5. They can protect the skin from sun damage

Dark chocolates are rich in antioxidants as we mentioned earlier. These antioxidants can improve blood flow to your skin and protect it from sun damage.

Some studies also suggest that the flavanols present in dark chocolates can protect your skin from the effects of UV rays.

This, however, depends a lot on the chocolate-making process as well, which reduces the antioxidant capacity. But yes, dark chocolates have the highest amount of flavanols compared to the rest of the processed chocolates.

6. Are great stress-busters!

Everyone would agree that you feel great after eating dark chocolate. Dark chocolate contains polyphenolic compounds that have been linked with pleasure and enjoyment. There have been studies that have confirmed that polyphenols and antioxidants aid in lowering cortisol levels and enhancing mood.

It contains Theobromine, Anandamide, and Phenylethylamine (PEA) which have neuroprotective effects. In simpler terms, they have a mild stimulatory effect on the central nervous system and induce a positive effect on mood.

Now, you know why you crave chocolate when you feel low and how it charges your mood up.

Does dark chocolate have a dark side – Side effects of Dark chocolate ?

At a higher percentage, dark chocolate has bitter content that contains more caffeine.

And high caffeine content that leads to or worsens acid reflux or heartburn. If you are sensitive to caffeine, you should avoid dark chocolate. Dark chocolate contains a higher amount of caffeine than coffee. Additionally, dark chocolate has a medium amount of saturated fat which may cause high cholesterol levels.

However, the heart-protective benefits of flavanols are considered more profitable than the saturated fat content in dark chocolate.

There is no concrete proof that eating dark chocolate can keep heart diseases at a distance, but some studies suggest regular eating of dark chocolates can have health benefits, especially for our hearts.

So, eating in moderation is the key here.

What are the ingredients to look for in dark chocolate?

The place to start is to look out for dark chocolate that have few ingredients. You will find chocolate liquor or cocoa listed as the first ingredient in high-quality chocolates. In addition to this, there are several other cocoas that you can find in dark chocolate.

These ingredients improve their appearance, taste, and shelf life of dark chocolate. While a few of these ingredients add to the quality, others can have a negative impact on the chocolate’s quality.

Following are a few ingredients that you must check while looking out while buying dark chocolate.

1. Sugar

Dark chocolates have a bitter taste; to balance this out, sugar is added to them. Most dark chocolates have added sugar in them. Therefore, you should look for products that list sugar content at the end of the ingredient list or have low sugar content.

2. Lecithin

Lecithin is an optional ingredient in dark chocolates that works as an emulsifier. Its main role is to keep cocoa and cocoa butter from separating from one another and help retain a consistent flavour.

Now, if you plan on consuming dark chocolate every day considering the benefits it comes with or if you have sweet tooth and you make chocolate dessert very often, you should try to get dark chocolate which has less than 0.1% Lecithin.

3. Milk

One sure-shot way to differentiate high-quality dark chocolates from low-quality dark chocolates is that it doesn’t have added milk. Even if it contains dairy content, it will come in fat form, which is essentially butter without moisture and non-fat solids. Some chocolate makers mix milk fat with dark chocolates to soften them and add flavour. However, it is not truly necessary to make the recipe!

4. Flavourings

You might not know that spices, extracts, and oils are added to dark chocolates to enhance their flavour. Vanilla is the most common among them! However, it is very difficult to find on the ingredient list whether or not the flavour is natural. To ensure you get the best quality, buy an organic product or non-flavoured dark chocolate.

5. Trans Fat

Avoid any dark chocolate that lists trans fat on its label. The trans fat might increase the shelf-life of the product, but its consumption can pose a risk to heart health. Check the ingredient list for hydrogenated or partially hydrogenated oil; if you find it on the list, know that the product contains trans fat that you shouldn’t buy at any cost.

What is the recommended dark chocolate serving size that one can consume?

The recommended serving size is between one and two ounces, which is equivalent to 30 to 60 grams a day. For instance, one ounce equates to three thin cubes of chocolate that are broken from a bigger bar.

How to eat dark chocolate?

Let’s answer one important question now–how to eat dark chocolate. As obvious as it may sound, you should not chew and gulp your dark chocolate.  It is recommended to eat dark chocolate slowly to savour the flavour holistically.

It is also recommended that you eat dark chocolate which has 80% cacao to achieve the maximum health benefits.

Another way to eat dark chocolate would be to pair it with fruits and drinks like wine. For fruits, you can pair mangoes with dark chocolate.

There’s no rule to pairing dark chocolate. For instance, you can give your oats breakfast bowl a twist with dark chocolate. Add it to yoghurt or try it with cheese to indulge in the bitter-sweet and salty combination.

Wrapping Up

This post highlights points that prove that cocoa can deliver substantial health benefits and is especially effective against heart diseases. However, this doesn’t necessarily mean anyone can consume a lot of chocolate daily, as some variants may have lots of saturated fats and calories and can result in overeating addiction.

Instead, you can do to consume dark chocolates mindfully. For instance, having one or two cubes after dinner or sipping on a hot cup of cocoa with plant-based milk, without any dairy cream and sugar to keep a check on calories.

FAQs

Is 100% dark chocolate the healthiest chocolate?

Yes, it is the healthiest option compared to the other sugar-free chocolates in the market. However, getting used to the taste of 100% dark chocolate will take a lot of time.

Is dark chocolate good for people with diabetes?

It can be good for people who have borderline diabetes as it contains the least amount of sugar and mostly does not contain any milk. They have a low glycemic index which indicates that they may not cause a spike in blood sugar. It is advised to avoid dark chocolate or any other chocolate in case of high blood sugar.

Is dark chocolate good for the skin?

Dark chocolate might help reduce pigmentation and dark spots on the skin. It protects the skin against sun damage and contains antioxidants that help fight premature ageing.

When should you avoid dark chocolates?

If you have conditions like migraine or very high diabetes. You should also avoid eating dark chocolate during headaches.