Unwrap the 12 Science-Backed Health Benefits of Eating 95% Cocoa Dark Chocolate
Dark chocolate is a delicious treat that happens to be bursting with antioxidants and health-boosting compounds. But not all dark chocolate is created equal - the higher the cocoa percentage, the more benefits there are to reap.
95% cocoa dark chocolate takes chocolate to the next level. With barely any sugar, this ultra-dark chocolate provides you with a mega dose of antioxidants and nutrients in each bite. Keep reading to learn more about why 95% cocoa dark chocolate is so good for you!
What Makes 95% Cocoa Dark Chocolate Unique?
The percentage listed on dark chocolate refers to the total amount of cocoa beans and cocoa butter used to make the bar. Most regular dark chocolate contains around 70% cocoa.
95% cocoa dark chocolate is made with a minimal amount of sugar. That means it offers you all the benefits of cocoa with no added negatives from sugar. Just a tiny 1.5 ounce serving provides you with a whopping 13 grams of fiber!
This ultra-concentrated chocolate also has a rich, intense flavor. The pure chocolate taste comes through without being masked by sweetness. It may be bitter at first, but can satisfy any chocolate craving.
Nutrition Facts
Here is the impressive nutrition profile of 95% cocoa dark chocolate in a 100 gram serving:
- Calories: 446
- Fat: 31g
- Saturated fat: 18g
- Carbs: 39g
- Fiber: 32g
- Sugar: 1g
- Protein: 11g
- Iron: 22% of the RDI
- Magnesium: 130% of the RDI
- Copper: 95% of the RDI
- Manganese: 98% of the RDI
As you can see, 95% dark chocolate is a micronutrient powerhouse! It also contains some caffeine and theobromine, mild stimulants found naturally in cocoa.
12 Evidence-Based Health Benefits
From heart health to skin protection, 95% cocoa dark chocolate can transform your health in so many positive ways. Here are 12 science-backed benefits you can gain:
1. May Improve Heart Health
The flavonoids in dark chocolate have been shown to reduce blood pressure and increase blood flow to the heart and brain. These antioxidants help blood vessels remain supple and flexible.
One study found adults who consumed cocoa with 72% cacao daily had better nitric oxide levels, which helps blood vessels dilate. This led to reductions in blood pressure.
2. Boosts Brain Function
The flavanols in 95% cocoa dark chocolate help increase blood flow to the brain. This may improve cognitive function. Research suggests it may also shield brain cells from oxidative damage.
One study had participants consume a cocoa drink each day. They performed better on cognitive tests after just one week.
3. May Lower Risk of Diabetes
The polyphenols in ultra-dark chocolate may help manage blood sugar levels. One analysis found those eating over 100 grams of dark chocolate daily had a lower risk for diabetes.
The minerals in cocoa may also play a role. Magnesium helps the body use insulin effectively to control blood sugars.
4. High Source of Antioxidants
Oxidative stress throughout the body leads to aging, inflammation, and disease. The antioxidants in 95% dark chocolate neutralize free radicals and stop this damaging effect.
Cocoa is higher in antioxidants than popular fruits like acai berries, blueberries, and pomegranates. Just a small piece provides more antioxidants than a glass of wine or cup of tea!
5. May Protect Your Skin
The bioactive compounds in dark chocolate may guard your skin against sun damage. Flavanols improve blood flow and density in the skin while protecting against UV radiation.
Eating ultra-dark chocolate may also boost skin hydration and elasticity. One study had women consume 20 grams of high-antioxidant chocolate each day. They experienced improved skin texture and moisture.
6. Could Lower LDL Cholesterol
The cocoa flavanols in 95% dark chocolate have been shown to reduce LDL cholesterol levels. LDL or “bad” cholesterol contributes to plaque buildup in the arteries.
One study had subjects eat dark chocolate bars containing 30% cocoa. Their LDL decreased significantly compared to the placebo group.
7. May Ease Inflammation
Chronic inflammation is at the root of nearly all diseases. The antioxidants and nutrients in dark chocolate have powerful anti-inflammatory effects in the body.
Research indicates cocoa flavanols inhibit the release of pro-inflammatory cytokines. For this reason, cocoa has been studied for reducing inflammation in conditions like cardiovascular disease and arthritis.
8. Contains Prebiotic Fiber
The cocoa bean’s fiber content acts as a prebiotic. This nourishes beneficial bacteria in your gut microbiome. A healthy gut microbiome is linked to lower inflammation and improved immunity.
Cocoa fiber also feeds the good bacteria that produce short-chain fatty acids. These help maintain the intestinal lining and reduce gut permeability.
9. May Boost Immunity
Cocoa contains immune-supporting minerals like magnesium, iron, and zinc. Its antioxidants also protect cells from damage caused by oxidative stress.
Some research indicates cocoa may improve the function of certain immune cells called T-cells and B-cells. This enhances your ability to fight off pathogens.
10. Helps You Feel Full
95% cocoa dark chocolate is very high in filling fiber, while being low in sugar. The fiber content helps slow digestion, making you feel fuller for longer.
One study found women who consumed dark chocolate ate less at their next meal than those eating milk or white chocolate. The rich chocolate flavor satisfies cravings too.
11. Could Improve Exercise Performance
Cocoa flavonoids may boost nitric oxide production and blood flow. This can enhance oxygen delivery and aerobic capacity during exercise.
One study saw blood vessel reactivity improve significantly 2 hours after people drank high-flavanol cocoa. More oxygen to working muscles can reduce fatigue.
12. Linked to Lower Mortality Risk
Given all of dark chocolate's benefits, it's no wonder that studies link higher chocolate intake to a reduced risk of death from heart disease and other conditions.
One analysis of over 500,000 people found those eating the most chocolate had a 12% lower risk of CVD mortality compared to the lowest intake group.
Choosing the Best 95% Cocoa Dark Chocolate
Not all 95% cocoa chocolate bars are created equal. Here's what to look for when purchasing ultra-dark chocolate:
- Organic
- Cold-processed cocoa beans
- No soy lecithin
- No added flavorings like vanilla
- Fair trade
- Sustainably sourced
Some of the healthiest 95% dark chocolate brands include Alter Eco, Pascha, Lindt, and Endangered Species Chocolate.
Risks and Precautions
While moderate dark chocolate consumption is healthy for most people, there are some things to keep in mind:
- The caffeine in cocoa may cause jitteriness or sleep issues if you're sensitive.
- Sugar alcohols like xylitol are sometimes added, which may have a laxative effect.
- Theobromine toxicity can occur if you eat extremely large amounts.
FAQs
Is 95% cocoa dark chocolate good for you?
Yes, 95% dark chocolate is very healthy due to its high concentration of antioxidants, fiber, iron, magnesium, and other nutrients. It provides extensive health benefits for your heart, brain, blood sugar, skin, immunity, and more.
Is 95% dark chocolate keto-friendly?
Definitely! Since it's nearly sugar-free, 95% cocoa dark chocolate fits perfectly into a ketogenic diet. A 1-ounce serving has less than 1g of net carbs.
How much 95% cocoa chocolate can you eat per day?
1-2 small squares (1-2 ounces) per day is a healthy amount of 95% dark chocolate to reap its benefits. Moderation is key as it still contains calories and some caffeine.
Is 95% cocoa chocolate bitter?
Yes, 95% extra dark chocolate has a very bitter, intense flavor because it has minimal sweetness. But many chocolate lovers enjoy the pure, bold chocolate taste.
Are there any downsides to eating 95% cocoa chocolate?
Eating too much may cause you to become jittery from the caffeine. Some brands also add sugar alcohols like xylitol which may have a laxative effect if over-consumed.
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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