Khaberni - It is rare to find something more universal than a love for sweets, whether it is a biscuit after dinner, ice cream on a summer afternoon, or a handful of candy to energize us during the work day, most of us find comfort in eating something sweet. Among the most globally popular sweets is chocolate.
However, not all chocolates are equal. While many types of milk chocolate contain large amounts of added sugars and other ingredients, "dark chocolate contains a much higher percentage of cocoa, which gives it a richer and more concentrated flavor and more health benefits," says Amy Goodson, a certified nutrition specialist at "The Sports Nutrition Playbook."
According to "USA Today," this is why dark chocolate has gained its scientifically supported reputation as the best for health, stressing the importance of moderation.
What is dark chocolate?
Leanne Weintraub, a certified nutritionist and consultant explains that dark chocolate is primarily "made from solid cocoa materials, cocoa butter, a small amount of sugar, and little or no milk."
The low proportion of milk in dark chocolate gives it a deeper and more bitter taste, in addition to a higher concentration of cocoa.
Dark chocolate typically contains at least 50% cocoa, although many high-quality varieties range from 70% to 85%.
Goodson says: "The higher the percentage of cocoa, the stronger the flavor, and the higher the concentration of beneficial compounds."
How does dark chocolate benefit health?
Dark chocolate is rich in flavonoids, a type of antioxidant found in plants.
Goodson says: "These compounds help protect body cells from inflammation and damage caused by free radicals, associated with aging and chronic diseases."
Studies have shown that the flavanol compounds found in cocoa support heart health "by improving blood flow and helping regulate blood pressure," Weintraub explains.
Goodson adds: "Some research suggests that flavanol compounds in cocoa may slightly improve oxygen delivery to muscles, which supports endurance capabilities."
Weintraub points out that dark chocolate can also benefit the brain as it contains compounds that improve mood by supporting the production of chemicals in the brain that create a feeling of happiness, such as serotonin.
There is evidence that dark chocolate "may also improve focus and memory."
Dark chocolate is denser in nutrients than many think.
It contains iron, magnesium, copper, and manganese. Iron supports oxygen transport in the blood, magnesium is essential for muscle and nerve functions, while copper and manganese aid in metabolism and antioxidant defense.
What is a healthy serving of dark chocolate?
Despite its many benefits, dark chocolate still contains fats and sugar, and typically ranges between 150 and 170 calories per serving (28 grams).
Goodson says, "A serving of roughly 28 grams per day is appropriate for most adults who want to enjoy the health benefits of dark chocolate without excess calories or sugar."
It is also important to remember that dark chocolate contains caffeine and theobromine, "which are natural stimulants, so those prone to anxiety or sensitive to caffeine should be cautious of consuming large amounts.
Dark chocolate is also rich in oxalates, so it is usually advised for those prone to kidney stones to consume it in moderation.
The same warning applies to patients with high blood pressure, as dark chocolate may interact with some blood pressure medications.
