The Many Health Benefits of Dark Chocolate
Dark chocolate has been gaining popularity over the years as more research uncovers its many health benefits. With a higher cacao percentage than milk chocolate, dark chocolate contains more antioxidants and less sugar, making it a smarter sweet treat option.
Here are 8 science-backed ways that dark chocolate with 75% cacao or higher can boost your health when consumed in moderation.
1. Loaded With Nutrients
The cacao beans that dark chocolate is made from are one of the best sources of antioxidants on the planet. Cacao contains flavanols like epicatechin, catechin, and procyanidins that act as antioxidants in the body.
These compounds have powerful anti-inflammatory, heart-protective, and immune-supportive effects. The higher the cacao percentage of the chocolate, the more of these beneficial compounds it contains.
Just a small 1 ounce serving of dark chocolate with 75-85% cacao provides substantial amounts of fiber, iron, magnesium, copper, manganese, and other minerals.
2. May Improve Heart Health
Several compounds in dark chocolate like flavanols, oleic acid, and antioxidant vitamins protect LDL cholesterol particles from becoming damaged. This may reduce risk factors for heart disease.
Flavanols help lower blood pressure by encouraging blood vessels to dilate, improving blood flow. The fat in dark chocolate also helps quell inflammation at the cellular level.
A review of 20 studies found chocolate raised good HDL cholesterol, lowered bad LDL cholesterol and triglycerides, lowered blood pressure, and improved insulin resistance and endothelial function.
3. Better for Blood Sugar Than Other Sweets
Despite containing carbs and sugar, the nutrients in dark chocolate prevent spikes in blood sugar levels thanks to the high fiber content and antioxidant properties.
Human studies reveal the flavanols in dark chocolate improve insulin sensitivity, reduce blood sugar after meals, and decrease inflammatory markers for type 2 diabetes.
One study compared the effects of dark chocolate versus white chocolate on blood markers. After just 5 days, inflammatory markers significantly dropped in the dark chocolate group with no change in the white chocolate group.
4. May Protect Your Brain
The antioxidant and anti-inflammatory effects of cacao flavanols seem to protect the brain from age-related cognitive decline. These effects also translate from animals to humans.
In one study, elderly participants with mild cognitive impairment had improved verbal fluency and working memory after regularly consuming a high-flavanol cocoa drink for 8 weeks.
Cacao also has positive effects on mood. It promotes production of endogenous opioids which help regulate stress response. This is why you may feel happier and less stressed after eating dark chocolate.
5. May Reduce Risk of Stroke
Due to chocolate's impact on risk factors like blood pressure, insulin sensitivity, inflammation, and oxidative stress, researchers found regular consumption can lower your chances of having a stroke.
A large observational study tracking the lifestyle habits of over 37,000 Swedish men found men who ate over 60g of chocolate per week had the lowest stroke rate.
Compared to those who didn't eat chocolate at all, the men eating the most chocolate had a 17% reduced risk of stroke and even a slightly lower risk of death.
6. Potential Cancer-Protective Abilities
Early lab research and animal testing suggests that cacao bean extracts high in flavanols and procyanidins may help suppress the growth of certain cancers like lymphoma, liver, prostate, colon and others.
Of course more human research is needed, but many experts believe dark chocolate's cellular effects like antioxidant action, apoptosis (normal cell death), anti-proliferation, and impact on gene expression could explain its potential cancer-protective abilities.
7. May Be Good for Your Skin
Antioxidant-rich dark chocolate can protect your skin from oxidative damage, boost blood flow to the skin surface, increase skin density and hydration, and even provide modest sun protection.
After 6-12 weeks of high-flavanol cocoa consumption, researchers observe noticeable improvements in wrinkles, skin texture, redness, blood flow, and skin hydration.
Keep in mind though - chocolate is not a substitute for wearing sunscreen!
8. Easy to Add to Your Diet
High quality dark chocolate is made from just cocoa beans and sometimes cocoa butter, so it's generally vegan and dairy-free. Go for bars with 75% cacao or higher.
The best way to indulge is to eat it slowly, allowing the chocolate to melt on your tongue. This helps you feel more satisfied and experience the full flavor. Pair it with fruits like raspberries or strawberries for a sweet antioxidant boost.
Aim for around 1-2 ounces or 30-60g per day so you reap the benefits without overdoing the calories and sugar.
Be sure to check labels since many cheap chocolate bars replace cocoa butter with unhealthy hydrogenated oils. Stick to brands that use just cocoa beans, and maybe some extra cocoa butter or flavorings like vanilla bean if you'd like.
So there you have it - 8 science-backed ways that dark chocolate with a high cacao percentage can benefit your overall health when eaten moderately on a regular basis. Indulge in this decadent treat knowing you're doing some good for your body at the same time!FAQs
Does dark chocolate cause acne?
There is no evidence showing dark chocolate causes acne or skin breakouts. However, milk chocolate contains dairy which may worsen acne for some people. Dark chocolate contains antioxidants and cocoa flavanols shown to benefit skin health and appearance.
Is dark chocolate Keto friendly?
Yes, plain dark chocolate with a high cacao content generally fits into a ketogenic diet. Avoid products with added sugars. Dark chocolate provides fat, fiber, antioxidants without spiking blood sugar levels making it a smart sweet treat option on keto.
Can dogs eat chocolate?
No, dogs should not eat chocolate as it contains methylxanthines like theobromine and caffeine that are toxic to dogs. Even small amounts can cause vomiting, diarrhea, seizures, abnormal heart rhythms, and even death. If your dog ingests chocolate, contact your vet immediately.
Does chocolate cause constipation?
Dark chocolate itself does not commonly cause constipation, however milk chocolate bars with little fiber and excess sweeteners like high fructose corn syrup may contribute to constipation. The fiber in dark chocolate with 70% cacao content or higher may help relieve constipation for some people.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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