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Do you
love chocolate? What if you could eat it every day for your health? It
might sound too good to be true, but research shows that there are some
excellent health gains associated with eating dark chocolate. There are,
however, also some potential risks.
Before we look at the health benefits and risks of dark chocolate, let’s
take a look at how dark chocolate is made.
From Bean to Bar
Chocolate is made from cocoa beans that grow on cacao trees, originally
native to Central America and now grown in tropical climates throughout
the world. A single cacao tree produces 20 to 30 cocoa pods per year,
and each pod contains around 40 cocoa beans. It takes one year’s yield
from a single tree to produce about five dark chocolate bars.
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Cocoa pods mature on the vine and are hand-harvested, then cut open to
dry. The cocoa beans, covered in a white pulp, are laid out in the sun
to ferment, and the chocolate flavor starts to emerge. Different types
of fermentation processes result in different flavors of chocolate. The
dried beans are then cracked open, the shells are removed, and the
remaining cocoa nibs are roasted.
The roasting process also affects the flavor of the cocoa nibs. Roasted
nibs are ground into a liquid called cocoa liquor, which is free of
alcohol and contains 50 to 60 percent cocoa butter. From there the cocoa
liquor can be further refined into cocoa powder, or other ingredients
like sugar, vanilla, nuts, fruits, or milk can be added to the cocoa
liquor to make chocolate bars.
Dark chocolate contains 60 percent or more cocoa, and no milk. Milk
chocolate only contains 5 to 7 percent cocoa, and white chocolate
doesn’t contain any cocoa at all—just cocoa butter and milk. As with
berries and leafy greens, the darker the color of the chocolate, the
more antioxidants it contains and the better it is for you. Also, milk
binds to the antioxidants eliminating their ability to fight free
radicals, so eating milk chocolate or drinking milk with dark chocolate
has few to no health benefits.
Health Benefits of Dark Chocolate
Chocolate has been used for its healing properties for more than 3,000
years, and dates back to the early Mayans. Now researchers are finding
scientific evidence for those healing properties.
Dark chocolate contains polyphenols, a powerful type of antioxidant that
is also found in foods like berries, green and black tea, and red wine.
These polyphenols help to defend the body’s cells against free radicals
from environmental toxins and diseases, including heart disease, cancer,
and chronic inflammation. In fact, one study by Yale University
Prevention Research Center indicated that chocolate contains more
phenolic antioxidants than any other food.
It’s Good for the Circulatory System
Studies done at the University of Southern California, the Institute of
Cardiology in Russia, and the University of Guadalajara, Mexico, showed
that consumption of dark chocolate helps lower blood pressure, lowers
LDL blood cholesterol, improves vascular function, and reduces the risk
of stroke. According to a study of overweight men done at Wageningen
University in the Netherlands, consuming dark chocolate daily for four
weeks helped restore flexibility to arteries while also preventing white
blood cells from sticking to the walls of blood vessels. This is
significant because arterial rigidity and white blood cell adhesion are
both factors in heart disease.
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It’s Good for Cognition and Your Mood
The same study mentioned above by Yale University Prevention Research
Center showed that dark chocolate has significant positive effects on
cognitive function. Results from a study done in the UK confirmed that
eating dark chocolate provides an acute improvement in visual and
cognitive functions. A study done at Swinburne University in Melbourne,
Australia, revealed “significantly increased self-rated calmness and
contentedness relative to placebo” in participants who consumed a
dark-chocolate drink mix for 30 days.
It’s High in Minerals
Dark chocolate is a mineral powerhouse. One ounce of dark
chocolate—recommended daily serving—contains the following daily
recommended doses of minerals: copper (25 percent), calcium (2 percent),
iron (19 percent), magnesium (16 percent), potassium (6 percent), and
zinc (6 percent).
It Has Anti-inflammatory Properties
Phytochemicals in dark chocolate have also been shown to have
anti-inflammatory properties. Just keep an eye on the sugar content, as
sugar is an inflammatory food. To get the most anti-inflammatory
benefits from chocolate, go for the high cocoa content and least amount
of sugar.
It Improves Insulin Sensitivity
New research from Queen Margaret University in the U.K. shows that dark
chocolate improves insulin sensitivity and decreases glucose levels in
non-diabetic adults.
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Health Risks of Eating Dark Chocolate
Although there are many great health benefits of eating dark chocolate,
there are also some downsides.
It Contains Caffeine
Dark chocolate contains 35 milligrams of caffeine per ounce compared to
145 milligrams for an 8-ounce cup of black coffee. Consider that if
you’re trying to watch your caffeine intake or not hinder your ability
to fall asleep at night.
It Can Increase the Risk of Kidney Stones
Dark chocolate contains a component found in many plants and animals
called oxalates, which can increase the risk of kidney stones. If you’re
prone to getting kidney stones you may want to watch your dark-chocolate
consumption.
It Can Bring on Migraines
Dark chocolate has been implicated in some migraines. However, there are
also people who are prone to migraines and don’t seem to be affected by
dark chocolate, so the jury is still out. If you have a tendency to get
migraines you may want to cut dark chocolate out of your diet to see if
it helps.
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Moderation Is Key
As with any sweet treat, moderation is key. Some dark chocolates contain
more sugar and fat than others, although it’s typically a healthy fat
from cocoa butter. Generally the higher the percentage of cocoa the less
sugar it will contain, but this is not always the case. Read the labels
to ensure just what your dark chocolate contains. And strive to not
exceed 1 ounce per day.
Consult your healthcare practitioner if you’re concerned about caffeine,
kidney stones, or migraines. For the best dark chocolate, shop at local
chocolatiers, and buy organic and/or fair-trade whenever possible.
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