8 Healthy Reasons to Eat Dark Chocolate
A bite of dark chocolate a day could not only be good for your heart, but may also improve brain function, alleviate stress, and lower the risk of diabetes.
Dark chocolate contains phytonutrients called flavonoids, which are plant chemicals that act as antioxidants and may play a role in cancer prevention and heart health, according to research published in 2016 in the Journal of Nutritional Science. The cacao plant that chocolate is derived from also contains a compound called theobromine, which Toby Amidor, RD, a cookbook author and nutrition expert for Food Network, says may help reduce inflammation and potentially lower blood pressure.
“Cacao is packed with numerous antioxidants — actually more than green tea or red wine,” she says. “The darker you go, the more antioxidants you’ll get, but there needs to be a balance between eating palatable dark chocolate and getting the health benefits.”
Your best bet is choosing a bar with 70 percent cacao or higher, according to the Harvard T.H. Chan School of Public Health; bars with lower percentages of cacao have more added sugar and unhealthy fats. And even though quality dark chocolate is a better choice than milk chocolate, it is still chocolate, meaning it’s high in calories and saturated fat. To avoid weight gain, Amidor recommends eating no more than 1 ounce (oz) of dark chocolate per day. Now, a look at some benefits this treat offers.
1. Dark Chocolate May Help Prevent Heart Disease and Lower the Risk of Stroke.
The antioxidants in dark chocolate have been shown to lower blood pressure, reduce the risk of clotting and increase blood circulation to the heart, thus lowering the risks of stroke, coronary heart disease and death from heart disease.
2. The Treat May Improve Cognition, Prevent Memory Loss, and Boost Your Mood
Studies show that consuming dark chocolate with high percentages of cacao, such as 70 percent, may benefit your brain. There is research indicating that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn decreases stress and improves your mood, says Joy DuBost, PhD, RD, a food scientist, registered dietitian, and owner of Dubost Food and Nutrition Solutions in Arlington, Virginia.
3. Dark Chocolate Could Improve Blood Sugar Levels, and Reduce the Risk of Developing Diabetes
In a study published in October 2017 in the Journal of Community and Hospital Internal Medicine Perspectives, the flavonoids in dark chocolate were found to reduce oxidative stress, which scientists think is the primary cause of insulin resistance. By improving your body’s sensitivity to insulin, resistance is reduced, and in turn the risk of diseases like diabetes decreases.
4. Chocolate Is Good for Your Gut and May Help With Weight Loss
Eating chocolate every day probably seems like the last way to lose weight, but research suggests dark chocolate may play a role in controlling appetite, which in turn could help with weight loss. Neuroscientist Will Clower, PhD, wrote a book on the subject called Eat Chocolate, Lose Weight, which describes how eating a bit of dark chocolate before or after meals triggers hormones that signal to the brain you’re full. Of course, eating more than the recommended amount per day can counteract any potential weight loss, and eating dark chocolate will not counteract the effects of an overall unhealthy diet.
5. It Fights Free Radicals and May Play a Role in Cancer Prevention
Eating a diet rich in flavonoids, which chocolate is full of, can help prevent cell damage that is often the precursor to many cancers. Past research has found that of the many flavonoids in chocolate, one known as epicatechin is believed to be responsible for its cancer-fighting properties. Chocolate also tends to be a good source of magnesium, per USDA data, and a study published in January 2022 in the journal Cell found that the body’s immune cells can target abnormal or infected cells only in a magnesium-rich environment.
6. It's Good for Your Skin (in More Ways Than One)
The Harvard T.H. Chan School of Public Health lists vitamins and minerals dark chocolate is packed full of — like copper, iron, magnesium, and manganese, to name a few — that are also beneficial to your skin. Manganese, for example, supports the production of collagen, a protein that helps keep skin looking young and healthy. Several earlier studieshave also found the high levels of antioxidants in dark chocolate may protect skin from the powerful ultraviolet (UV) rays emitted by the sun.
Other research failed to show any significant protective effects of antioxidant-rich chocolate against UV rays, but did show improvements in the elasticity of skin exposed to the sun, although the exact mechanism of this isn’t known.
7. Dark Chocolate May Send Good Cholesterol up, Bad Cholesterol Down
Dark chocolate is also touted as a cholesterol-lowering food, which explains why, in a study published in November 2017 in the Journal of the American Heart Association, a handful of almonds, dark chocolate, and unsweetened cocoa showed a significant drop in overweight and obese participants’ low-density lipoproteins (LDL), also known as “bad” cholesterol.
DuBost says the cocoa butter in dark chocolate may also play a part in raising high-density lipoproteins (HDL), or “good” cholesterol. Cocoa butter contains oleic acid, which is a monounsaturated fat — the same fat you find in heart-healthy olive oil, notes the National Library of Medicine. However, unlike olive oil, cocoa butter is also high in saturated fat, per the U.S. Department of Agriculture (USDA), which in excess can be harmful to the heart, further emphasizing the need for portion control.
8. Dark Chocolate Is Nutritious — and Delicious!
On top of all the other potential benefits, one thing is for sure: Dark chocolate contains a ton of nutrients. Of course, the darker the chocolate the better, but any 70 percent dark chocolate or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium, according to an overview published in December 2019 in the International Journal of Environmental Research and Public Health.
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