10 Proven Dark Chocolate Health Benefits

Dark chocolate is chocolate that doesn’t have any additional milk solids. Cacao beans, sugar, an emulsifier such soy lecithin to maintain texture, and flavorings like vanilla make up the basic ingredients. Dark chocolate will taste harsh and have a higher cocoa content and lower sugar content; a small amount is regarded as a healthy snack. Its flavor makes it a favorite kind of chocolate for melting and baking a range of sweets.

What is Dark Chocolate?

Chocolate must have at least 50% cocoa solids, cocoa butter, and sugar to be referred to as “dark chocolate,” but it cannot also contain milk. The gut will especially benefit from dark chocolate. It supplies energy and encourages the growth of some “good” bacteria in the stomach. Dark chocolate contains natural sources of fiber, vitamins, and minerals that may be good for gut, heart, brain, and general health. Compared to green tea or red wine, dark chocolate has many times more antioxidants. Additionally, it has ingredients that could help you manage insulin better, lower blood pressure, lower cholesterol, and boost brain function. However, some dark chocolate also contains significant amounts of chemicals and processed sugar.

Dark Chocolate Nutrition Value

Dark chocolate has 46% carbohydrates, 43% fats, 8% protein, and 1% water in terms of nutrients. Dark chocolate is a high source (defined as more than 20% of the Daily Value, DV) of various dietary minerals, including as iron, copper, manganese, magnesium, phosphorus, and zinc. 

With between 70% and 85% cacao solids, one ounce of dark chocolate contains:

• Calories: 170
• Protein: 2 gm
• Fat: 12 gm
• Sugar: 7 gm
• Fiber: 3 gm
• Carbohydrates: 13 gm
• Iron: 12.02 gm

Dark Chocolate Health Benefits 

Heart Health and Blood Pressure

A polyphenol found in chocolate is called flavanols, while theobromine is another natural substance found in cocoa. Both those with and without prior medical illnesses have been shown in studies to have enhanced blood vessel function, decreased blood pressure, and a lower risk of heart disease. Bittersweet dark chocolate that is high in cocoa solids is the finest kind of chocolate for controlling high blood pressure. The anti-inflammatory, antithrombotic, and antihypertensive properties of dark chocolate can help prevent blood clots and reduce blood pressure, respectively. 

Lowering Cholesterol

High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are the two main components of cholesterol count. Lack of HDL (the good cholesterol) and excess LDL (the bad cholesterol) can cause cholesterol to accumulate in the inner walls of the arteries, raising the risk of heart disease and other disorders. LDL cholesterol and fasting blood sugar levels are significantly reduced after eating dark chocolate. But dark chocolate has advantages beyond LDL. 

Increases Sensitivity to Insulin

Plant compounds called flavanols provide several health advantages, such as antioxidant and anti-inflammatory qualities. By lowering oxidative stress, flavanols can also enhance how the body metabolises glucose, boost insulin sensitivity, and lower the risk of Type 2 diabetes. Long-term, these therapeutic benefits against insulin resistance may lower the chance of developing diabetes.

Nutrient and Fiber

There are several important nutrients in dark chocolate that has at least 70% cocoa. Fiber, which benefits intestinal transit, is found in cocoa and, thus, dark chocolate. Fiber helps maintain healthy digestive habits and both prevents and eases constipation. Iron, magnesium, copper, and manganese are all abundant in it. It also has trace amounts of the vitamins A, B, E, and K, as well as calcium, potassium, and zinc. The 10 grams (or 3.5 ounces) of fiber in a typical 100-gram bar of dark chocolate are good for your digestive system.The majority of dark chocolate also includes a small amount of cocoa butter, which is a source of the heart-healthy lipid oleic acid. 

Stress Buster

For a very long time, dark chocolate has been linked to joy and delight. These emotions might be brought on by substances referred to as polyphenolic chemicals. Antioxidants called polyphenols help to reduce the stress hormone cortisol. So consuming dark chocolate has the potential to improve the mood. Consuming 40 grams of chocolate per day significantly lowers catecholamine (fight-to-flight hormones)  and cortisol levels (stress hormones). As a result, 80-85% dark chocolate is recommended for those with hypertension and anxiety.

Safeguarding Against Disease-Causing Free Radicals

The potential of chocolate to combat free radicals, which are dangerous substances produced by cellular processes in the body and can lead to inflammation and chronic disease, is one of the benefits of consuming chocolate. The substances known as antioxidants are thought to counteract free radicals and shield the body from harm and disease. Flavonoids and polyphenols are only a couple of the many antioxidants found in dark chocolate. It has been demonstrated that cocoa, in particular, has a high polyphenol and flavonoid content that is even higher than that of wine and tea.

Amplify Brain Activity

The brain’s performance may also be enhanced by dark chocolate. According to studies, young individuals who consume high flavanol chocolate have better blood flow to their brains. This may help to explain why drinking cocoa regularly seems to enhance language learning, memory, and attention. Additionally, cocoa flavanoids may help older persons with mild cognitive impairment maintain cognitive function and lessen the likelihood that dementia may develop. Additionally, cocoa includes stimulants like caffeine and theobromine, which may be a major factor in how it temporarily enhances cognitive function.

Is 70 percent dark chocolate healthy? 

Due to the presence of more flavonoids, nutritional antioxidants, less sugar, more protein, and fiber in dark chocolate compared to milk chocolate, it is healthier. The greatest cocoa content you can handle should always be chosen. The healthier chocolate has a larger percentage, but it will be less sweet and more bitter. Because the unhealthy version is sweeter and feels more like candy to those who aren’t consuming it for health reasons, they will often prefer the unhealthy option. Dark chocolate makes a wonderful snack since it should include at least 70% cocoa beans, which is the acceptable minimum. 

Is dark chocolate vegan? 

Dark chocolate has a high cocoa content and is made from the fatty part of the cocoa bean. It is a rich, complex taste. In addition, it is the healthiest and most vegan-friendly alternative available because to its high antioxidant content, low sugar content, and absence of dairy. The majority of dark chocolate is vegan. Actually, dark chocolate is basically a type of chocolate that only has cocoa butter and cocoa solids—neither of which are present in milk chocolate. Compared to milk chocolate, dark chocolate has a significantly greater cocoa level; the majority of vegan-friendly dark chocolates have a cocoa concentration of up to 70%.

FAQ’s on Dark Chocolate

Q1. Is Dark Chocolate Healthy?

Ans: Yes, however, it also contains a modest amount of saturated fat, which may raise blood lipid levels, but the benefits of flavanols in terms of heart protection seem to outweigh the risk. The best health benefits can come from choosing dark chocolate and consuming it in moderation.

Q2. Is dark chocolate good for weight loss?

Ans: Yes, according to research, the monounsaturated fatty acids in dark chocolate boost metabolism and aid in calorie burning.

Q3. Does dark chocolate have caffeine?

Ans: Yes, caffeine is a natural component of pure cocoa powder. The amount of caffeine increases as the percentage of cocoa solids increases.

Q4. Why dark chocolate taste bitter?

Ans: Due to its high cocoa content, dark chocolate has a bitter flavor.

Q5. What is 70% dark chocolate mean?

Ans: It indicates that 70% of chocolate was created using only compounds present in cocoa beans.

Final Verdict

There is a lot of evidence to support cocoa’s potent health benefits, especially its ability to prevent heart disease. If consumed in excess, dark chocolate can cause weight gain due to its high caloric content (150–170 calories per ounce). It also has a little amount of saturated fat, which can raise blood lipid levels, although flavanols’ heart-protective properties seem to outweigh the danger. The best chocolate for your health may be dark chocolate, chosen wisely, and consumed in moderation.