- By Priyanka Munshi
- Thu, 21 Dec 2023 10:53 AM (IST)
- Source:JND
Do you know that eating dark chocolate isn't just a treat for the taste buds; it also comes with so many other health benefits? Also, dark chocolate has a very high cocoa content. Cocoa is rich in flavonoids, which are antioxidants that may improve heart health by lowering blood pressure and boosting blood flow. Moderate consumption has been linked to improved moods because dark chocolate stimulates the production of endorphins.
Not only that, but minerals like iron, magnesium, and copper found in dark chocolate are also necessary for a number of body processes. Additionally, dark chocolate's flavonoids may have anti-inflammatory properties.
Benefits Of Eating Dark Chocolate And How Much To Eat In A Day (Image Credit: Canva)
Dr. Shubhda Bhanot, who is a Chief Diabetes Educator at Max Super Speciality Hospital in Saket, exclusively told Jagran English about the benefits of eating dark chocolate and how much to eat in a day.
According to Dr. Shubhda Bhanot, "often we hear that dark chocolate has various health benefits, including reducing inflammation and decreasing the risk of heart disease due to the presence of antioxidants and its anti-inflammatory properties. Let’s understand more about the potential health benefits, risks, considerations, and quantity of dark chocolate that is safe to consume. Any chocolate that contains at least 50% cocoa solids, cocoa butter, and sugar can be called dark chocolate. It has components like flavonols, polyphenols, and theobromine that do offer health benefits; however, it's also high in calories, fat, and added sugar. As with many foods, it's best if consumed in moderation. According to the USDA, 100 g of dark chocolate with 70–85% cocoa solids has 604 calories, 43 g of fat, and 24 g of sugar."
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In addition, she added, "The health benefits of dark chocolate come primarily from the flavanols present in the cacao solids. They stimulate nitric oxide production in the body, which then causes blood vessels to dilate or widen, which improves blood flow and lowers blood pressure. But what about caffeine? The more cocoa solids, the more caffeine, in fact. 100 grams of dark chocolate with 70%–85% cacao has nearly 80mg of caffeine. In comparison, a 250-ml cup of brewed coffee contains about 95mg. Dark chocolate also contains certain compounds, such as polyphenols and theobromine, that may lower levels of LDL (bad cholesterol) cholesterol in the body and increase levels of HDL (good cholesterol) cholesterol."
Benefits Of Eating Dark Chocolate And How Much To Eat In A Day (Image Credit: Canva)
How Much Should I Eat?
Dr. Shubhda Bhanot said, "Flavanol content varies among dark chocolate products due to different processing methods, and there is no legal requirement for chocolate manufacturers to report the flavanol content in their products. Although dark chocolate contains beneficial antioxidants and minerals, it is usually also high in sugar and saturated fat, which makes it a very calorie-dense food. It is advisable to check the nutrition label. Dark chocolate with a higher percentage of cacao solids typically contains less sugar but more fat. Choose dark chocolate that includes at least 70% cacao solids or more, and do not consume more than 20–30 grams per day."
At last, she said, "Remember! No single food can make you healthy; consuming a varied, balanced diet in moderation will help you achieve your health goals."