The thought and taste of chocolate can definitely boost your mood. But unfortunately, it may also raise your calorie and sugar intake, which can impact health and increase the risk of various chronic illnesses. The key is to smartly choose the healthiest type of chocolate and to watch the quantity of the chocolate you consume.
Dark chocolate is a type of chocolate that has high amounts of cocoa, which is rich in bioactive components like polyphenols, flavonoids, and theobromine. These compounds help boost immunity, improve heart health, and reduce the risk of brain disorders like Alzheimer's, according to a study published in the Current Research in Food Science.
While dark chocolate usually tastes bitter, it is for the best as it shows that it has low amounts of sugar and milk in it. However, it is always important to practise moderation and ensure you eat only the daily recommended amount.
Also Read: Love Dark Chocolate? Good News, It Can Reduce Your Risk Of Type 2 Diabetes
Health Benefits Of Dark Chocolate
In an interaction with the OnlyMyHealth team, Dr Srabani Mukherjee, Consultant - Nutrition and Diet, Fortis Hospital, Anandapur, says, "Dark chocolate is rich in antioxidants, flavonoids, anti-inflammatory properties, magnesium, and copper, which work together to provide health benefits, which includes the potential to reduce the risk of various diseases, some of which are listed below:
Heart disease
According to the Harvard T.H. Chan School of Public Health, dark chocolates contain cocoa, which are rich in plant chemicals called flavanols. Flavonols may help protect the heart by facilitating the production of nitric oxide in the endothelium, the single layer of cells that line blood vessels and the lymphatic system. It helps relax the blood vessels and improve blood flow, which in turn lowers blood pressure, a leading risk factor for heart disease.
Diabetes
Eating dark chocolate also helps reduce the risk of diabetes. It contains polyphenols that improve insulin sensitivity, which can help control blood sugar and reduce oxidative stress linked to insulin resistance. A study published in the BMJ examined chocolate consumption and type 2 diabetes risk in 1,92,208 participants in the United States. Researchers found that less than equal to five servings per week of dark chocolate reduced diabetes risk by 21%, with a 3% decrease per additional serving.
Certain cancers
Rich in polyphenols and anti-inflammatory properties, dark chocolates can reduce oxidative stress and inflammation in the body, which in turn can reduce the risk of certain cancers.
According to the American Cancer Society (ACS), research suggests that the flavanols in cocoa beans act as antioxidants that may reduce cell damage. This in turn indicates that dark chocolate intake can slash cancer risk as repeated damage to cells is linked to cancer development. However, the studies are still in their observational stages, and more research is needed to confirm the same.
Also Read: Lindt Confirms Presence Of Heavy Metals In Chocolates: What Does It Mean For Your Health?
Neurodegenerative diseases like Alzheimer’s or Parkinson’s
A 2022 study in the journal Antioxidants looked at the neuroprotective effects of cocoa and chocolate in older adults with cognitive decline, often linked to Alzheimer's and vascular dementia. Researchers found that cocoa’s bioactive compounds could help manage cognitive decline if consumed in the right amounts and for the right duration.
How Much Dark Chocolate Is Considered Safe To Eat In A Day
Dr Mukherjee says, "Consuming 1-2 ounces, or 28-57 grams, of dark chocolate per day in moderation is considered safe and unlikely to have negative effects."
She also adds that the type and percentage of dark chocolate can impact its effectiveness. Hence, 70-85% is considered beneficial for health benefits, whereas 90% or higher may be too bitter for some, but contains even more flavonoids and antioxidants.
Side Effects Of Eating Too Much Dark Chocolates
Consuming too much dark chocolate can have adverse health effects like:
- Weight gain
- Increased sugar intake
- High caffeine consumption, which can cause anxiety and insomnia
- Theobromine toxicity, causing symptoms like nausea, vomiting, and diarrhoea
- Mineral imbalances
- Interference with medication, such as blood thinners, and decrease in effectiveness
- Digestive issues like bloating, gas, or stomach discomfort
Conclusion
Not all chocolates are good for your health. But dark chocolate, especially those that have the highest amount of cocoa with the least amount of added sugar, is the best and can reduce the risk of chronic diseases. However, moderation is key, and consuming only the needed amount of dark chocolate in a day is crucial. Ensure that you speak to your doctor and/or dietitian about the recommended intake.