Dark chocolate, often considered a treat, can offer surprising health benefits when consumed in moderation. This article explores the advantages of incorporating dark chocolate and plant-based chocolate drinks into your diet, delving into their nutritional profiles, potential health benefits, and important considerations.
Nutritional Powerhouse: Dark Chocolate
Dark chocolate, particularly varieties with a high cocoa content (70% or higher), is a nutritional treasure trove. It contains a decent amount of soluble fiber and is loaded with minerals. A 50-gram bar of dark chocolate with 70% to 85% cocoa boasts:
- Fiber: 5.5 grams
- Iron: 33% of the Daily Value (DV)
- Magnesium: 28% of the DV
- Copper: 98% of the DV
- Manganese: 43% of the DV
Additionally, it provides potassium, phosphorus, zinc, and selenium. The fats in cocoa and dark chocolate are primarily heart-healthy, including oleic acid, stearic acid, and palmitic acid. Stearic acid has a neutral effect on cholesterol, while palmitic acid, though capable of raising cholesterol levels, only accounts for a third of the total fat calories.
However, it's crucial to remember that a 50g serving also contains approximately 300 calories and 12g of sugar. Therefore, moderation is key to reaping dark chocolate's benefits without negating them with excessive calorie and sugar intake.
Antioxidant Abundance
Dark chocolate is packed with organic compounds that act as antioxidants. These include polyphenols, epicatechin, catechin, and oligomeric procyanidins. Antioxidants combat free radicals in the body, reducing oxidative stress and potentially lowering the risk of various diseases. The antioxidants in dark chocolate may contribute to:
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- Lowering LDL "bad" cholesterol
- Preventing cell damage
- Protecting against arterial stiffness
- Improving blood glucose management
- Boosting brain health
Cardiovascular Advantages
Consuming dark chocolate may improve heart health by addressing several risk factors. Flavonoids in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO). NO signals arteries to relax, reducing blood flow resistance and lowering blood pressure. Studies suggest that cocoa and dark chocolate flavonoids may contribute to improved blood flow and lower blood pressure. However, research findings are mixed, and more studies are needed to fully understand the effects of dark chocolate on blood pressure.
A 2021 review of eight studies indicated that eating dark chocolate helped decrease LDL cholesterol and fasting blood glucose levels. Cocoa's antioxidants can also protect lipoproteins against oxidative damage, reducing the likelihood of LDL cholesterol oxidation, which can damage tissues and artery linings. Furthermore, dark chocolate contains theobromine and stilbenes, which may increase HDL "good" cholesterol.
Regular consumption of flavanol-rich cocoa or dark chocolate can improve cardiovascular health, lower blood pressure, and protect against heart disease. A 2017 review found that eating chocolate three times per week lowered the risk of cardiovascular disease by 9%. A 2018 review suggested that eating 45g of chocolate per week lowers cardiovascular disease risk by 11%. However, consuming more than 100g per week doesn't appear to offer additional health benefits.
Skin Protection and Enhancement
The bioactive compounds in dark chocolate may also benefit the skin. A 2021 review suggests that flavanols could:
- Protect against sun damage
- Improve blood flow to the skin
- Increase skin density and hydration
Studies have shown that consuming high-flavanol dark chocolate or cocoa for 12 weeks can increase the minimal erythemal dose (MED), the minimum amount of UVB rays required to cause skin discoloration. This suggests that dark chocolate can provide better sun protection, though it should not replace sunscreen and other sun protection measures.
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Cognitive Enhancement
Dark chocolate may enhance brain function. Studies indicate that high-flavanol cocoa can improve blood flow to the brain in young adults, potentially improving attention, verbal learning, and memory. Cocoa flavonoids may also help maintain brain health and cognitive function in older adults with mild cognitive impairment, potentially reducing the risk of dementia. Cocoa's stimulant substances, such as caffeine and theobromine, may also contribute to short-term improvements in brain function.
Plant-Based Hot Chocolate: A Healthy Alternative
Plant-based hot chocolate, made with almond milk, coconut milk, or oat milk, offers a dairy-free and vegan alternative to traditional hot chocolate. It is often sweetened with natural sweeteners like maple syrup or agave nectar, making it a healthier option for those looking to reduce refined sugar intake. Plant-based hot chocolate is rich in antioxidants and flavonoids, thanks to cocoa, which can support heart health and boost mood.
Plant-based ingredients in hot chocolate provide essential nutrients such as antioxidants, vitamins, and minerals. Cocoa is rich in antioxidants that protect cells from damage and contains minerals like iron, magnesium, and potassium. Plant-based milk is often fortified with vitamins like B12 and D, further enhancing its nutritional value. The high antioxidant content of plant-based hot chocolate helps counteract the effects of free radicals, which are associated with various diseases.
Benefits of Plant-Based Hot Chocolate
Hot chocolate made from plant-based ingredients offers several health benefits:
- Provides antioxidants to protect cells from damage
- Boosts mood and reduces stress
- Improves heart health
- Lowers blood pressure
- Enhances brain function
- Supports gut health and aids in digestion
Chocolate Milk: A Nutritious Recovery Drink
Chocolate milk is a popular beverage enjoyed by people of all ages. It contains protein, calcium, vitamin D, and other minerals and electrolytes, providing important nutritional benefits.
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Bone Health
Milk is rich in calcium, essential for bone and teeth health. Many countries fortify milk with vitamin D, which helps prevent rickets and osteomalacia, bone-weakening diseases caused by vitamin D deficiency.
Muscle Mass and Endurance
Chocolate milk is rich in protein, which helps build muscle mass. Studies have found that drinking chocolate milk significantly increases endurance, which helps you keep exercising longer. As a result, chocolate milk can help you build muscle mass directly, by providing protein, and indirectly, by enabling you to exercise longer. Some evidence also suggests that it may be even more effective than sports drinks for increasing endurance and reducing post-workout exhaustion.
Weight Management
Unlike other sugar-rich drinks such as juice and soda, chocolate milk is high in protein, and the non-skim versions also contain fat. Some evidence shows that protein and fat both help you feel full, and that feeling full can help you eat less. Research shows that a diet high in protein - with enough vitamin D and lower calories - may help you lose. Older adults with obesity who increased their protein intake maintained more muscle mass and lost more weight than those who didn’t add protein to their diets.
Considerations
Compared to regular milk, chocolate milk does contain added sugars and added calories, both of which can contribute to obesity, which contributes to many different medical issues. So it's not the best choice if you're trying to keep your sugar and calories in-check. Also, if your doctor has told you that you need more calcium, it's important to know that oxalic acid, a compound that occurs naturally in cocoa, can make it harder for your body to absorb calcium. And of course, those with milk allergies or lactose intolerance may not be able to digest chocolate milk without discomfort. For those with lactose intolerance, there are lactose-free chocolate milk options available.
Choosing Wisely
Not all commercially available chocolate is nutrient-dense. When selecting dark chocolate, aim for at least 70% cacao and high levels of flavonoids. Eating around 50 g of dark chocolate daily could provide good amounts of fiber, antioxidants, and other nutrients that may have several benefits for your brain and heart.