Cocoa content is what distinguishes dark chocolate from milk and white chocolate. Dark chocolate has much more cocoa solids than milk chocolate. And white chocolate has no cocoa solids.
Milk chocolate and white chocolate contain more milk and sugar. Dark chocolate is not that sweet and can be bitter. Chocolate connoisseurs tend to prefer dark chocolate for its overall quality and taste.
This article explores the health benefits of dark chocolate and how you can include it in your diet.
Photographer, Başak Gürbüz Derman / Getty Images
Why is the Cocoa Content of Dark Chocolate Important?
Cocoa is rich in healthy flavanols. Some dark chocolate products contain two to three times more cocoa solids than milk chocolate. Some lower quality chocolates may contain more added fat, sugar and artificial flavors.
Standards vary by country, but dark chocolate usually contains 50-90% cocoa and no milk. Milk chocolate usually contains 10-50% cocoa solids. White chocolate contains at least 20% cocoa butter but no cocoa solids.
Chocolate lovers, connoisseurs and artisans prefer dark chocolate with 75% or more cocoa, which many consider to be a higher quality product.
This higher cocoa concentration gives dark chocolate a richer chocolate taste. But it’s not as sweet as milk chocolate. Some people may find higher concentrations of cocoa too bitter.
Nutrition facts
A bar of dark chocolate (70-85% cocoa) contains the following nutrients:
Compounds in Dark Chocolate
Dark chocolate is made from varying amounts of cocoa liquor, cocoa butter, and cocoa powder. Cocoa beans contain more than 300 chemical plant compounds that are beneficial to overall health.
Polyphenols (plant compounds that act as antioxidants) include phenolic acids, stilbenes, flavonols and flavan-3-ols, anthocyanins, and procyanidins. Methylxanthines (non-polyphenols) include theobromine, caffeine, and theophylline.
Cocoa and Cacao
Cacao and cacao are both made from the seeds (beans) of cacao. Theobroma cocoa tree. The difference is in processing. Cocoa products are made from raw beans, while cocoa is made from roasted beans.
Benefits of Dark Chocolate
Bioactive compounds in dark chocolate are associated with many health benefits.
May Protect Heart Health
Cocoa is rich in naturally occurring chemicals called flavanols that are good for your heart. Flavanols help relax blood vessels, improve blood flow, lower blood pressure and reduce inflammation.
One review found that eating higher levels of chocolate was linked to a 37% reduced risk of cardiovascular disease and a 29% reduced risk of stroke.
May Improve Lipid Profile
Research suggests that eating 2 ounces of dark chocolate (70% cocoa) daily for six months can improve cholesterol and triglyceride levels.
May Reduce the Risk of Diabetes
Eating dark chocolate every day may improve fasting blood sugar levels and insulin resistance. Research suggests that consuming small amounts of dark chocolate daily may help manage diabetes or reduce the risk of developing diabetes.
Good for Intestinal Microbiome
Research suggests that dark chocolate has a prebiotic effect and rebuilds the diversity and composition of the gut microbiome. The gut microbiome plays a vital role in disease and overall health.
Features That Change Your Mood
Dark chocolate may help improve your mood, possibly due to a better gut microbiome. Microbial diversity in the gut is associated with higher positive emotions and less feelings of loneliness. One study found that people who ate 85% cocoa chocolate saw improvements in their mood, but those who consumed 75% cocoa did not.
Stress Relief
Polyphenols in cocoa may help reduce the stress hormones cortisol and epinephrine (adrenaline). This seems to be true whether you’re healthy or very stressed.
Improved Brain Function
Flavonoids in cocoa help protect neurons and improve cognitive function. Cocoa may also improve blood flow to the brain. Dark chocolate may provide some protection against degenerative conditions such as Alzheimer’s and Parkinson’s diseases.
Stronger Immune System
The antioxidant properties in dark chocolate may help reduce cell damage from free radicals; This may help protect against cell death and many diseases, including cancer and the effects of aging.
Enhanced Athletic Performance
Compounds in dark chocolate increase nitric oxide in the blood. This can improve circulation and reduce the oxygen you need while exercising. This can help you move for longer.
Dark Chocolate Checklist: Things to Keep in Mind
Chocolate is best when stored in a cool, dry place, but should not be stored in the refrigerator. When stored correctly it can be kept for up to two years. Some other important points to keep in mind are:
- You’ll get the most flavanols from dark chocolate that’s 70% or higher.
- Some dark chocolate products are processed in the Netherlands or treated with alkali to improve flavor and appearance. This may reduce flavanols. As you can see in baked goods, natural cocoa retains the most flavanols.
- Growing, harvesting and transporting chocolate may involve child labor or other unfair labor practices. Products labeled Fair Trade are produced without child labor and for a fair wage for workers.
Despite all the healthy qualities of dark chocolate, it is quite high in calories, and a significant portion of these calories come from fat. Some dark chocolate products may also contain added sugar. Overeating can lead to weight gain and impaired glucose homeostasis, especially if you have type 2 diabetes.
Considering all this, most people can integrate dark chocolate into a balanced, healthy diet.
Who Should Not Eat Dark Chocolate?
Consuming small amounts of dark chocolate a day is safe for most people, but it’s not a good choice for everyone. There are things to consider:
- You should not eat chocolate if you are allergic to cocoa or other ingredients.
- Chocolate can trigger acid reflux or migraines if you’re prone to these.
- The more cocoa solids in your chocolate, the more caffeine it has. Keep this in mind if you’re trying to limit caffeine. One bar of dark chocolate contains approximately 80.8 milligrams (mg) of caffeine.
- Some dark chocolates may contain high levels of heavy metals, especially lead and cadmium. Heavy metal exposure is linked to a variety of health problems, including respiratory, neurological, digestive, cardiovascular, urinary and immune system disorders. These metals are also found in other common foods, so moderation is key.
Summary
Dark chocolate has many potential health benefits due to its high cocoa solids content. Consuming dark chocolate may benefit your heart, immune system, mood, and overall health. But it’s also high in fat and calories, so it’s best to consume it in moderation. If you have any concerns, consult a dietitian or other healthcare professional.