In theory, dark chocolate will contain higher flavanol content (greater health benefit). Milk chocolate contains much less, and white chocolate contains none. Dark chocolate is also a good source of soluble fiber, vitamins, and minerals (like iron, zinc, magnesium, etc.).
In addition, dark chocolate options are lower in sugar, making it less likely you’ll eat one right after another. To get the most “health benefit,” select dark chocolate (70-80% cocoa) with the least amount of added sugar.
“I think a key to long-term success with a healthy diet is to indulge on occasion – whether it’s a small dessert or a great piece of dark chocolate,” says registered dietitian Haley Dockrey.
Our bodies naturally contain metals such as iron, copper, and zinc. While some metals provide essential benefits, too much of any of these metals can cause issues.
Heavy metals, such as cadmium and lead, were found in some dark chocolates. These metals can interrupt metabolic functions and the way our organs perform. Some chocolate bars in the study had levels of cadmium and lead that were considered harmful to our health.
“Again, our best bet is to enjoy our desserts in moderation,” Dockrey says. “In this scenario, stay informed by either going to a trusted source online, or meet with a registered dietitian who can help you navigate the many choices.”
This blog was written by UC Davis Health registered dietitian Cathy Deimeke.
In recent years, chocolates – specifically dark chocolates - have been praised as a healthy treat. Most dark chocolate is rich in plant chemicals called flavanols. Flavanols are antioxidants linked to a lower risk of heart disease. In theory, dark chocolate will contain higher flavanol content (greater health benefit).
The cocoa in dark chocolate is a natural source of fiber, vitamins, and minerals, and it has potential benefits for your heart, brain, gut, and overall health. Dark chocolate has several times more antioxidants than green tea or red wine.
Separate studies have shown that dark chocolate may guard against heart and blood vessel (cardiovascular) disease. Dark chocolate seems to have anti-inflammatory effects as well as properties that help prevent blood clots and lower blood pressure.
Dark chocolate has many health benefits, including lowering blood pressure, improving vascular system function, and reducing total cholesterol and LDL. These significant benefits could reduce chronic kidney disease or kidney failure complications. However, milk chocolate bars can also harm those with kidney disease.
Eating large amounts might cause caffeine-related side effects such as nervousness, increased urination, sleeplessness, and a fast heartbeat. Cocoa can cause allergic skin reactions and might also trigger migraine headaches. It can also cause nausea, stomach discomfort, constipation, and gas.
When you're choosing dark chocolate, look for bars that have a cocoa content of 70% or higher. Higher-percentage dark chocolate contains a higher concentration of antioxidants and nutrients compared to chocolate with a lower cocoa percentage ( 1 ).
What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories. A 1.45-ounce (41 gram) Hershey's Special Dark Chocolate Bar has 190 calories.
Health benefits of 100% dark chocolate include the following: Combats the presence of free radicals, which cause chronic illness and disease. Improves the function of the vascular endothelium (the cells that line the insides of your blood vessels) Reduces the risk of cardiovascular disease.
Dark chocolate has a high amount of sugar. If you consume refined sugar in such a large amount, it can add to obesity, dental problems, and diabetes. Pregnant women, diabetic patients (Order Of Meals For Diabetic Patients), and children should regulate the consumption of this food item.
The flavonoids found in dark chocolate, in particular, are known to lower blood pressure and improve blood flow and circulation to the heart. They also reduce the risk of stroke and developing blood clots because the improved blood flow makes it more difficult for blood platelets to clot.
A 2017 study found that dark chocolate consumption improved fatty liver and metabolic syndrome by reducing oxidative stress (an imbalance between free radicals and antioxidant defenses). Replace sugary desserts with a few squares of dark chocolate after dinner.
Dark chocolate is rich in flavanols, which stimulate the lining of the arteries (the endothelium) to produce nitric oxide. As a result, nitric oxide sends signals through the nervous system to relax the arteries, thereby improving blood flow and reducing blood pressure.
So is dark chocolate actually healthy? Dark chocolate is rich in disease-fighting antioxidants. Studies show it can help reduce blood pressure and lower the risk of heart disease. Studies show that dark chocolate — when it is not loaded with sugar and saturated fat — is indeed a heart-healthy chocolate treat and more.
Dark chocolate, in moderation, might just be your newest bedtime snack. Its potential sleep-enhancing benefits can be traced back to two key components: magnesium and tryptophan. Magnesium is a vital mineral that our bodies require for numerous functions.
What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories. A 1.45-ounce (41 gram) Hershey's Special Dark Chocolate Bar has 190 calories.
Any dark chocolate of 70 percent cacao or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium, according to a research. But dark chocolate also contains a good chunk of calories and fat, so be mindful of your daily intake.
Dark chocolate is packed full of important minerals, including iron, magnesium, zinc, copper and phosphorus. In your body, these minerals are used to support factors such as immunity (zinc), can help keep your bones and teeth healthy (phosphorus), and contribute to better sleep quality (magnesium).
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