Health Benefits of Dark Chocolate
The worldwide cocoa and chocolate market was valued at $44.35 billion in 2019, and is expected to reach $61.34 billion by 2027. This represents a (Compound Annual Growth Rate) CAGR of 4.4%, which is definitely robust. Much of the growth is attributed to new product developments, as chocolate is and is expected to remain one of the top flavors in confectionary, bakery, and beverage products.
There is a common perception of chocolate as junk food. It’s certainly true that there are products on the market that are primarily sugar and saturated fat with just a bit of chocolate flavoring or coating, and it’s also true that these could and should be classified as junk food. But products that are primarily chocolate, offer surprising health benefits.
What Is Dark Chocolate, and How Does it Differ From Regular Chocolate?
The chocolate that is actually considered healthy is dark chocolate. Dark chocolate must contain at least 50% solids from the cocoa bean, and it can sometimes have up to 90%. Dark chocolate also includes cocoa butter and sugar or another sweetener. It does not contain milk, although dark chocolate is often processed on equipment where milk chocolate is also processed. People who need to avoid milk should be aware of possible cross-contamination issues.
Cocoa straight from the cocoa bean, with no other ingredients added, is bitter-tasting. Cocoa on its own is not candy!
Chocolatiers add sweetener to mellow the bitterness and cocoa butter to make the chocolate moldable. It is now well on its way to becoming dark chocolate candy; other additions may include nuts, fruits, or other flavors. Milk chocolate, which is the most popular chocolate in America, includes milk and it generally also includes more sugar for a lighter taste overall.
Substances in Dark Chocolate Are Considered Beneficial to Our Health
Dark chocolate is loaded with flavonoids, polyphenols, and other antioxidants, which makes sense because it is an entirely plant-based food. It also contains fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium.
The fats in dark chocolate come from the cocoa butter, and they are mainly saturated and monounsaturated, with only a small percentage of polyunsaturated fat. Dark chocolate also contains relatively small amounts of caffeine and theobromine, which are stimulants.
Health Benefits of Dark Chocolate
Dark chocolate actually offers quite a few health benefits when consumed in moderation. It can improve heart health and reduce the risk of both heart disease and stroke. This effect is credited to the flavonoids in dark chocolate. These flavonoids also help regulate blood sugar and reduce the risk of diabetes.
The cocoa butter in dark chocolate contains oleic acid, which may help raise “good” cholesterol and lower “bad” cholesterol. Other health benefits associated with moderate consumption of dark chocolate include increased endothelial function (which improves circulation), lower blood pressure, and increased blood vessel flexibility (which may reduce atherosclerosis).
Some studies have also shown that a small amount of dark chocolate can suppress coughs nearly as well as codeine. Chocolate also contains prebiotics, which are a type of fiber that promotes the growth of good gut bacteria.
Dark Chocolate Can Boost the Immune System
Cocoa and dark chocolate have been shown to have more flavonoids, polyphenols, and other antioxidant activity than any other fruit. These antioxidants battle free radicals to prevent oxidative stress and damage to cells in the body. Free radicals cause inflammation, and chronic inflammation is linked to conditions such as aging, heart disease, and Alzheimer’s disease. Epicatechin and quercetin are two of the flavonoids present in chocolate, and they are believed to help fight cancer as well.
Dark Chocolate can help stimulate brain activity
Studies on dark chocolate and brain activity demonstrate that dark chocolate with high concentrations of cacao increase neuroplasticity in the brain, and also stimulate neural activity in areas of the brain that control pleasure and reward. Consuming dark chocolate has been shown to reduce stress, improve mood, and improve cognitive enhancement. Not bad for junk food!
Final Words
Consuming dark chocolate is one of the most enjoyable ways to take good care of your brain and your body. It offers numerous proven health benefits, and observational studies show an association between moderate consumption of dark chocolate and reduced mortality.
It’s important to remember that dark chocolate does contain fat and most dark chocolate candies contain sugar. The significant benefits likely outweigh the risks when consumed in moderation, but overindulgence will tip that balance in the other direction.
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