There’s something undeniably addictive about chocolate! From the rich flavors to the heady aroma to the gorgeous color, it’s a food most of us could eat all day, every day.
Sadly, chocolate is usually among the first foods to be cut from our weight loss and fat-burning diet. The fact that it’s mixed with sugar, saturated fat, artificial ingredients, and added calories makes it an “extra” that isn’t good for our diet. So sad, but it’s a necessary sacrifice for the sake of good health.
Or is it? What if we told you that dark chocolate actually deserved a place in your weight loss, fat-burning, muscle-building, heart-smart, healthy diet in moderate quantities? Would you believe it?
Dark chocolate is one of the most functional foods and can support the healthy function of many of your body systems without derailing your fitness goals. Read on as we take you through the top 6 benefits of the sweet treat and why it earns a spot on a healthy plate.
1.Dark Chocolate Is an Anti-Inflammatory Superfood
Dark chocolate contains a number of cocoa polyphenols (like flavonoids and flavonols) and other antioxidants, all of which help to reduce inflammation.
This is an extremely important benefit because, according to a 2024 study published in Complementary Therapies in Medicine, inflammation, along with oxidative stress, contributes to the pathogenesis of many different chronic diseases. Inflammation-related diseases run the gamut from diabetes and cardiovascular disease to arthritis and allergies.
In addition to that, dark chocolate is a useful post-workout food, as it can reduce the soreness and stiffness that results from muscle tissue breakdown. It can also reduce the inflammation caused by diabetes, high cholesterol levels, and other diseases and health problems.
The anti-inflammatory properties of chocolate make it a healthy food to eat.
2.The Role of Antioxidants in Dark Chocolate
Antioxidants are our bodies’ best defense against disease and oxidative stress. Oxidative stress occurs if there’s an imbalance between oxygen reactive species (free radicals) in your tissues and cells, and your body’s ability to neutralize them with antioxidants.
When there are too many free radicals, trouble ensues. Oxidative stress can cause chronic inflammation, cancer, and a myriad of other conditions, as told by the National Cancer Institute. Oxidative stress is also to blame for neurological diseases (Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, depression, memory loss, and more.
Thankfully, the antioxidants in chocolate will help to combat oxidative stress and free radicals, essentially protecting your body. Some studies have even shown that the antioxidants in dark chocolate may reduce the risk of cancer.
3.Heart Health Benefits of Dark Chocolate
Chocolate contains antioxidants known as flavonoids, which has been proven in a number of studies to improve heart health.
For example, a study from 2017 published in BMJ Journals found that a higher intake of chocolate could reduce the risk of clinically apparent atrial fibrillation (a dangerous and common form of irregular heartbeat). This result was applicable to both men and women.
This is on top of all the other cardiovascular benefits: improved circulation, reduced cholesterol, enhanced vascular dilation, and reduced risk of stroke and heart attack.
In particular, this BMJ research study’s results indicated that daily consumption of dark chocolate can reduce cardiovascular events like coronary heart disease by 85 per 10,000 population treated over 10 years. It’s all thanks to the amazing antioxidants in chocolate, which can protect your heart and cardiovascular system!
4.How Dark Chocolate Helps Control Appetite
Did you know that consuming dark chocolate can actually help to suppress your appetite? With just one piece of chocolate, you may feel fuller, which could lead you to eat less.
Even the mere smell of dark chocolate can help to prevent hunger pangs, according to a small randomized controlled trial. In this study, 12 women took part in two sessions – one where they all ate chocolate and another where a portion of them smelled chocolate or did nothing (no eating or smelling).
During the trials, hunger hormones like ghrelin were monitored. The results showed that smelling and eating dark chocolate led to appetite suppression.
More research is needed to lend more insight into how chocolate intake affects hunger.
5.Energy Boosting Effects of Dark Chocolate
Chocolate is a natural source of caffeine, which can increase your energy levels and silence the part of your brain that sends tiredness signals to your body. A piece or two of chocolate will give you a small boost of energy, thanks to its caffeine content (coffee has more caffeine).
Dark chocolate comes in several different compositions, some having more cacao than others, so the caffeine content varies a bit. But for reference, 3.5 ounces of dark chocolate with between 70 and 85% cacao usually has about 80 mg of caffeine.
You may not be able to lean on dark chocolate’s caffeine for all the energy support you need. However, it could help get you over that midday slump without reaching for an energy drink.
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6.Cognitive and Brain-Enhancing Properties
The flavonoids in chocolate will help to reduce inflammation in your body, including in your brain. These phytochemicals provide a better oxygen and nutrient supply to the brain and enhance cognitive function overall.
Per this study published in Nutrients in 2020, researchers discovered that the flavonoids found in dark chocolate improve blood flow to the brain. This can result in better memory performance. On top of that, these flavonoids can positively impact your mood and even protect your brain cells from neuronal death.
A small serving of chocolate per day can help to improve brain performance across a wide range of cognitive abilities.
Choosing the Right Dark Chocolate for Maximum Benefits
Chocolate can do all these amazing things, AND it’s absolutely delicious at the same time. It’s a food we can all enjoy, and one that offers visible benefits to our health.
But let’s make one thing VERY clear to chocolate lovers everywhere: not just any chocolate will do! In fact, milk chocolate and white chocolate contain more sugar and fat than is good for you. They also contain very little cacao, which is where all of dark chocolate’s health benefits come from.
You should eat dark chocolate – anything with 70% or more cacao (or high flavonol dark chocolate, if you can find it).
Bittersweet minimally processed dark chocolate offers many health benefits (mentioned above) with very little sugar, fat, and artificial flavors and ingredients. It’s the type of chocolate you should be eating if you want to improve your cardiovascular health, reduce oxidative stress, fight cancer, enhance brain function, and boost your energy.
How Much Dark Chocolate is Too Much? A Guide to Moderation
It’s so important to closely monitor how much chocolate you’re eating, as too much can result in unwanted weight gain. Resist the urge to pop square after square of dark chocolate into your mouth in the name of health.
Instead, limit yourself to one piece of chocolate at a time, and no more than 1 or 2 ounces of chocolate per day.
This 2024 study indicates that about 50 grams (~1.5 ounces) of dark chocolate a day or every other day has been linked to the positive health outcomes we’ve outlined, specifically those related to cardio and cerebrovascular function. At that serving size, you get all the benefits of dark chocolate without substantially increasing your risk of weight or fat gain.
In case you didn’t know, one gram of dark chocolate contains anywhere from 150 to 170 calories. As you can imagine, with habitual chocolate intake, those calories add up and can contribute to a weight problem or stalled weight loss for overweight and obese individuals.
When it comes to dark chocolate, the name of the game is moderate consumption.
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Frequently Asked Questions
What does 90% dark chocolate do for you?
90% dark chocolate is inflammatory, neuroprotective, appetite-suppressing, and much more. You’ll get less added sugar and a very concentrated dose of antioxidants, minerals, and brain-boosting compounds. And you’ll also appreciate that it’s rich and has a very intense flavor.
Does dark chocolate help you sleep?
Dark chocolates may help some people sleep, due to the magnesium it naturally contains. But the caffeine in it could make it harder to fall asleep or get a full night of rest. So, if you’re looking for a natural sleep aid, we recommend exploring other sleep remedies.
Is dark chocolate good for the liver?
Yes, dark chocolate is good for the liver. It has a positive effect on both non-alcoholic fatty liver disease and metabolic disease. It all comes down to how it fights oxidative stress. Still, if you believe that you might have an issue with your liver, we recommend talking to a doctor about your diagnosis and treatment options.
Is dark chocolate a superfood?
Yes, many consider dark chocolate to be a superfood. That’s because it’s nutrient-dense and provides a laundry list of benefits ranging from heart health protection to anti-inflammatory benefits to oxidative stress reduction and more.
Sources
Oxidative Stress National Cancer Institute
Oxidative Stress: Harms and Benefits for Human Health
How to Get the Benefits of Dark Chocolate & Avoid Heavy Metal Exposure
Health Benefits of Dark Chocolate
The neuroprotective effects of cocoa flavanol and its influence on cognitive performance
Exploring the Potential Advantages of Chocolate and Cocoa for Cardio and Cerebrovascular Health
Dark Chocolate The Nutrition Source
Dark Chocolate may Improve NAFLD and Metabolic Syndrome by Reducing Oxidative Stress
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