Benefits of 90% Cacao Chocolate: Why This Ultra Dark Chocolate is Incredibly Healthy

Unwrapping the Health Benefits of 90% Cacao Dark Chocolate

Rich. Decadent. Luxurious. These words often describe dark chocolate. But can a chocolate bar really be considered healthy? Well, when it comes to chocolate with a cacao content of at least 90%, science says yes!

90% cacao chocolate, also referred to as 90% dark chocolate, is packed with antioxidants and unique compounds that deliver incredible benefits for both body and mind. Just a small amount can improve cardiovascular function, lower disease risk, and even enhance mood.

Keep reading to understand what exactly makes 90% cacao chocolate so good for you. We’ll dive into the distinct nutrients it provides, how to select the best bars, amounts to eat, and how to incorporate it into a balanced diet.

What Makes 90% Cacao Chocolate Unique?

Not all chocolate is created equal when it comes to health value. Milk chocolate and chocolate candies certainly taste great, but provide little nutrition.

On the other hand, the higher the percentage of cacao, the more beneficial compounds the chocolate contains. This is why health experts recommend choosing dark chocolate with a minimum of 70% cacao content.

But why stop there? Upgrading to 90% cacao chocolate provides even more protective plant nutrients that positively impact the body.

Rich in Flavanols

One key way 90% bars outperform lower percentages is the abundant flavanols they provide. Flavanols are a subgroup of plant compounds called flavonoids praised for their strong antioxidant and anti-inflammatory activities.

When it comes to chocolate, flavanols are what give the bitter taste and dry texture. The higher the cacao percentage, the more flavanols present.

Extensive research demonstrates how these chocolate flavanols promote cardiovascular function, improve cognitive skills, boost cellular health, and decrease disease risk.

Higher Density Nutrients

Additionally, the concentration of beneficial fats, fiber, minerals, and vitamins in chocolate increases along with cacao percentage. Just a small amount of 90% dark chocolate delivers great doses of:

• Heart healthy monounsaturated fats
• Immune boosting zinc and selenium
• Bone building phosphorus and magnesium
• Muscle supporting potassium and iron
• Essential B vitamins
• Skin enhancing vitamin E
• Gut friendly fiber

The minimal amount of sugar in 90% bars also makes it a better choice those monitoring carbohydrate intake.

Supports Gut Microbiome

New research has brought to light how dark chocolate rich in cacao may also benefit health by acting as a prebiotic. The flavanols have been shown to positively interact with gut bacteria, enhancing microbial diversity.

A flourishing and diverse microbiome promotes reduced inflammation, improved metabolism and ideal weight, better immunity, and overall wellbeing.

Provides Protective Phenolic Compounds

In addition to flavanols, 90% cacao chocolate delivers higher amounts of protective phenolic compounds linked to better health outcomes.

These beneficial plant chemicals function as antioxidants within the body, hunting down and neutralizing free radicals that damage cells.

Higher phenolic activities gives dark chocolate with 90% cacao superior antioxidant capacity over other percentages for fighting oxidative stress and inflammation.

How to Select the Healthiest 90% Cacao Chocolate

Not all bars with 90% cacao content are created equal. Here is what to look for when selecting a high quality chocolate:

• Organic
• No unnecessary additives
• Fair trade certification
• Single origin cacao beans
• Beans roasted at low temperatures
• No alkali processing

These manufacturing practices help preserve the delicate flavanols and antioxidant capacities that make 90% dark chocolate so beneficial.

Ideal Serving Size of 90% Dark Chocolate

To keep calories, fat, and sugar intake reasonable, health organizations recommend limiting dark chocolate servings to:

• 1-2 small squares (around 50 calories) daily
• No more than 1 ounce (150 calories) per day

This allows you to gain all the benefits of the cacao and compunds without overdoing it on overall calories.

8 Science-Backed Health Benefits of 90% Cacao Chocolate

Thousands of studies have uncovered the wide ranging perks delivered from indulging in intense dark chocolate. Here are 8 top research-backed ways 90% cacao can enhance your health:

1. Lowers Risk for Heart Disease

Great news for chocolate lovers - 90% dark chocolate positively impacts nearly every risk factor for heart disease! The abundant flavanols relax blood vessels, reduce inflammation, decrease platelet aggregation in blood, and improve cholesterol profiles.

Population studies show those who regularly eat dark chocolate have 31% - 37% lower incidence of cardiovascular disease compared to non-consumers.

2. May Prevent Cognitive Decline

Emerging studies also demonstrate how the flavanols in high percentage dark chocolate boost blood flow and protect neurons in the brain.

Enhanced vascular and cognitive function from cacao flavanols could help prevent dementia and neurodegenerative disorders like Alzheimer’s Disease.

Research participants scoring in the top tier of chocolate consumption perform better on brain assessments than those eating little to no chocolate.

3. Stabilizes Blood Sugar

The fat and fiber naturally present in 90% cacao chocolate bars slow digestion for a low glycemic food. The flavanols also play an essential role in regulating insulin resistance and sensitivity.

This steady impact on blood sugar promotes satiety and prevents unhealthy dips and spikes in glucose levels. In this way, dark chocolate may support diabetes management and weight maintenance.

4. May Lessen Inflammation

Chronic inflammation is at the root of modern inflammatory diseases like autoimmunity, allergies, arthritis, and inflammatory bowel diseases. Lifestyle choices that fight inflammation are vital.

Well, science confirms cacao flavanols and metals function as powerful anti-inflammatories in the body. Obesity related inflammation markers also appear reduced in those eating more chocolate.

5. Boosts Oxygenation & Circulation

As a rich source of iron and copper, two minerals intricately involved in red blood cell production, 90% dark chocolate helps prevent anemia and oxygen deficiency.

The flavanols also promote circulation by supporting healthy blood vessels and blood pressure. Improved delivery of oxygen and nutrients is beneficial body-wide.

6. May Improve Skin & Hair Health

The same compounds that make 90% cacao chocolate an antioxidant powerhouse also greatly benefit skin and hair.

Protection against sun damage, increased circulation, cell turnover support, and collagen production contribute to chocolate’s anti-aging and glow enhancing skin effects.

Additionally, the iron, zinc, and Vitamin E can strengthen fragile strands to prevent hair loss and damage.

7. Elevates Mood & Fights Depression

Who doesn’t experience a mood boost from chocolate? As it turns out, there is science behind why 90% bars provide stress relief.

Compounds in cacao raise serotonin, dopamine, and endorphin levels for an immediate pick me up while the magnesium calms nerves. These effects may help combat anxiety and depression.

8. May Support Immune Function

The many antioxidants and nutrients in 90% dark chocolate support a healthy, strong immune system to fight disease.

Research also shows cacao flavonoids accumulate in immune tissues and have prebiotic like effects of enhancing gut immunity.

This improved surveillance and appropriate response strengthens the body’s ability to fend off pathogens and prevents excessive reactions like allergies.

Tips for Incorporating 90% Cacao Into Your Diet

Transitioning straight to an intense 90% bar may prove too much for some palates. Here are tips for slowly incorporating ultra dark chocolate into your regular diet:

Begin with 88-89% Cacao

If 90% seems too daunting, start around 88-89%. This provides slightly more sweetness to help adjust tastebuds while still packing a nutritional boost.

Pair With Nuts or Fruit

Balance out the bitter, unsweetened taste by enjoying 90% cacao squares with naturally sweet foods like fresh berries, banana, orange slices, trail mix, peanut butter or yogurt.

Use for Baking & Smoothies

Add small chunks of chopped 90% chocolate to muffins, cookies, air popped popcorn or breakfast parfaits for an antioxidant and fiber fortified treat.

Blend into smoothie bowls or shakes for a nutrient and energy density burst that cuts sweetness.

Drink Coffee or Tea Alongside

Enjoy your 90% dark chocolate with a freshly brewed coffee or cup of green tea. The bitterness pairs perfectly while providing an extra dose of polyphenols.

Slowly Up Percentage Over Time

If starting around 70%, gradually moving up by 5-10% increments over weeks and months allows your tastebuds to acclimate to the higher cacao content.

Take it slowly until 90% cacao becomes an enjoyable part of your balanced diet.

Is 90% Cacao Chocolate Really Healthy?

When consumed in moderation as part of an overall nutritious diet, 90% dark chocolate can absolutely be considered a healthy treat. The abundance of protective plant nutrients and compounds provide incredible benefits for nearly every part of the body.

Choosing excellent quality chocolate ensures you gain the most from each tasty bite. Additionally, sticking to reasonable serving sizes prevents overindulging on what remains a sweet calorie-dense food.

So go ahead - enjoy those antioxidants and health boosting cacao flavanols found plentifully in 90% extra dark chocolate for heart, brain, blood sugar and whole body perks!

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.