Is chocolate good for you? Yes and no – there are some surprising health benefits of chocolate but as in all things, moderation is key. Discover which types of chocolate are best to eat and which ones to limit.
Health Benefits of Chocolate
The Aztecs and Mayans believed that chocolate had significant medicinal and aphrodisiac properties. One of the most fascinating facts about chocolate is that cocoa beans were also used as a currency. The Aztecs drank the beverage at rituals too.
It turns out that the ancients were right in their belief, as there are many chocolate health benefits. These include reducing the risk of heart disease and stroke, improving cognitive function, and even helping to fight depression. So if you’re looking for a little something sweet that will also help improve your health, this delicious treat may be just what you need!
Ideally, limit your chocolate consumption to 1.5 ounces of dark chocolate per day to reap these benefits without potential downsides of weight gain or restlessness.
1. Chocolate is Rich in Antioxidants
These antioxidants, which are found in dark chocolate, can improve blood circulation, reduce high blood pressure and risk of clotting. As chocolate acts as a vasodilator, it widens blood vessels. This lowers the risk of cardiovascular disease and strokes.
2. Chocolate is High in Flavonoids and Flavonols
These compounds help to promote blood health and reduce cell inflammation. They also prevent oxidative stress which can lead to illness.
One of these flavonols is epicatechnin, which protects and strengthens cells so that they use insulin better. It is thought that this may help to combat diabetes.
Cocoa flavonols may also have an effect on brain function, improving reaction speed, memory and spatial awareness. Initial studies indicate that flavonols may increase blood flow to the brain.
Eating chocolate that is high in flavonols may also help to avoid sunburn according to some research.
3. Chocolate Contains Phenylethylamine
Also known as the love molecule, or PEA, phenylethylamine gives a euphoric feeling of pleasure. The chemical occurs in relatively small quantities in chocolate, yet it is thought by some scientists to elevate mood.
4. Chocolate is an Anti-Depressant
A study found that cocoa polyphenols enhance positive mood states, significantly increasing self-rated calmness and contentedness. Chocolate can also boost serotonin and is particularly beneficial to women during PMS and menstruation, when serotonin levels are generally lower.
Women have more serotonin in their systems than men and appear to be more sensitive to chocolate. Chocolate provides a mood boost to women during PMS and menstruation, when serotonin levels are often down.
5. High Cacao-Chocolate Can Improve Muscle Growth
Regularly eating chocolate with a high proportion of cacao may increase capillary growth of your heart and skeletal muscles. This can improve mitochondrial metabolism and give you more energy.
6. Chocolate Contains Many Nutrients
From fiber to magnesium, copper, manganese, iron, potassium, selenium and zinc, chocolate with 75% cacao or more is full of nutrients. The carbs in chocolate are relatively low if you choose unsweetened dark chocolate.
The fat profile of cacao also helps our bodies to absorb these nutrients efficiently. This fat is composed of equal amounts of oleic acid, palmitic acid and stearic acid.
7. Chocolate is Rich in Theobromine
This compound gives energy, increases endurance and is thought to enhance mood. A study by Osaka University in Japan also found that theobromine in cacao husks kills streptococci mutans, a bacteria causing tooth decay.
However, theobromine has a stimulant effect so may disrupt sleep. In fact, the theobromine in chocolate is toxic for dogs, who can’t metabolize it.
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Now that we’ve looked at the health benefits of chocolate, let’s explore the benefits of each different type of chocolate.
Benefits of Cacao
Cacao powder has 40 times the amount of antioxidants of blueberries. It also contains more calcium than cow’s milk. There is no fat in cacao powder, just cocoa solids packed with nutrients.
Organic raw cacao has 4 times more antioxidants than regular dark chocolate. Cacao is also packed with flavonoids and important minerals such as potassium, zinc and magnesium.
Cacao powder is different from cocoa powder. The latter processes the cacao beans at a much higher temperature and due to this additional heating, some nutrients may be lost.
Benefits of Dark Chocolate
Dark chocolate bars with a cacao percentage of 70 or higher have the most health benefits. Bittersweet baking chocolate with over 65% cacao is another good option.
They both contain high amounts of fiber, manganese, copper and other nutrients. The flavanoids present in dark chocolate may lower bad cholesterol levels, improve insulin resistance and reduce the risk of heart disease.
In some studies, dark chocolate with a high cocoa content is also shown to lower blood pressure.
Benefits of Milk Chocolate
Not to be confused with chocolate milk that you drink, milk chocolate is a type of chocolate that is made with milk powder, cocoa butter, sugar, and milk solids. Compared to dark chocolate, milk chocolate has a lower cocoa content and a higher sugar content.
Despite its unhealthy reputation, milk chocolate does have some health benefits. For example, it contains antioxidants that can protect against free radicals and improve heart health.
Milk chocolate also contains minerals like magnesium and potassium that are essential for good health. So, if you’re looking for a sweet snack that also has some health benefits, reach for a bar of milk chocolate instead of a bag of candy.
Benefits of White Chocolate
As white chocolate contains cocoa butter rather than cocoa powder, some say that it is not really chocolate. It has high fat and sugar content and should be consumed in moderation. Nevertheless, the cocoa butter present in white chocolate may help to boost immunity.
Benefits of Chocolate Milk
While the health benefits of chocolate milk are not as great as for cacao and dark chocolate, it can be good for post-workout recovery. Chocolate milk contains electrolytes such as calcium, potassium and magnesium which help to replenish nutrients that have been lost through sweating.
Chocolate milk is rich in calcium, which is important for bone density. However, chocolate milk is high in added sugar and calories, so be careful with children’s intake or if you’re on a diet.
What Is the Healthiest Chocolate?
Here are the most healthy types of chocolate, with those at the top of the list being healthiest and those at the bottom being least healthy. Some experts recommend limiting daily consumption to one ounce of dark chocolate.
Ideally, choose organic chocolate with few or no artificial ingredients.
- Cacao
- Cocoa powder with no added sugar
- Unsweetened chocolate with 100% cacao
- Dark chocolate containing 75% cacao or higher
- Bittersweet chocolate containing 65% cacao or higher
- Chocolate milk
- White chocolate
It’s also best to eat mindfully and to savor each piece of chocolate, rather than distractedly eating it in front of the TV. If you take small bites and enjoy each mouthful, you’ll only need small amounts of chocolate to get the same satisfaction from it.
Conclusion: The Health Benefits of Chocolate
The good news is that chocolate can have a beneficial effect if eaten in moderation. Cacao and darker chocolate are considered “healthy” because they contain less sugar than milk or white chocolate.
In fact, cacao actually has more antioxidants than blueberries! So next time you reach for chocolate, knowi that it can have positive effects when consumed responsibly.
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