Khaberni - As the Easter season approaches, many turn to dark chocolate as a "healthier" choice than its milk counterpart. However, this impression, although based on some facts, does not reflect the full picture. According to a report in The Conversation, the nutritional benefits of dark chocolate depend largely on its actual composition, not just its color.
All types of chocolate are made from cocoa beans, but the primary difference lies in the proportion. Dark chocolate typically contains 50% to 90% cocoa, compared to only 20% to 30% in milk chocolate. This provides the former a relative nutritional advantage as it offers higher amounts of minerals such as magnesium, iron, and zinc, along with plant compounds known as "flavanols".
Studies indicate that these compounds may help improve heart health by supporting blood flow and slightly lowering blood pressure. Research also links the consumption of chocolate to reduced risks of heart disease and stroke.
However, an important point arises here, as most of these studies relied on high-concentration cocoa extracts or specially designed products, not on commercial chocolates available in the markets. Moreover, the evidence overall is categorized as weak or observational, which means it doesn't prove a direct causal relationship.
Despite containing more cocoa, some types of dark chocolate may have high sugar content reaching up to 40% or even 50%. This means a 150-gram piece may contain about 19 teaspoons of sugar.
The order of ingredients on the package reveals the truth. If sugar is at the top of the list, it means it's the main ingredient, even in dark chocolate.
How to choose better?
Experts recommend looking for products containing 70% cocoa or more, making sure that cocoa is the first ingredient. Moderation remains the most important factor, as the health value is not only related to the type of chocolate but to the entire dietary pattern.
In conclusion, dark chocolate may offer some benefits, but it is not a "healthy food" in itself. While it can be enjoyed as part of a balanced diet, the most crucial element remains the amount and method of selection, not merely the classification.
