Chocolate has been everyone’s favorite since ancient times. Children, as well as adults, like to eat or drink chocolate in different forms. All over the world, chocolate is manufactured in different forms. Some like sweet chocolate candies, some like them when mixed with other flavors like strawberries or mint, but there are some who like dark chocolate only.
Dark chocolate contains 50% cocoa solids, cocoa butter, very little sugar, and no milk at all. Now many people are opting for dark chocolate because besides the flavor, dark chocolates have lots of benefits. But first, let’s take a look at how chocolates are made.
How chocolate is made?
Large cocoa pouches are removed from the tree and cocoa beans are collected from these pouches. Then these beans are ground to a fine powder in large grinders. This powder is again passed through grinders that grind this powder, along with heat, into liquid form. After the grinding process, cocoa butter, sugar, and milk are added to it as well as chocolate is tempered. But for dark chocolate, milk is not added, and just very little sugar is added. Then this liquid chocolate is given different shapes.
History of dark chocolate
The history of dark chocolate dates back to at least 3000 years. At first, it was developed around 1900 BC in South and Central America, and in these areas, dark chocolate was used as a drink. For a long time, chocolate was used as dark chocolate only in drinks. Later Aztecs and Mayans used dark chocolate for ceremonial and medicinal purposes. People of Spain discovered dark chocolate in 1500 BC and brought it to Europe. They added honey and cane sugar to give it a sweet flavor and this adding of flavors opened ways to make flavored chocolates. In the late 1600s, Hans Sloane manufactured milk chocolate by adding milk to it.
Afterward in the 20th century, solid chocolate was manufactured in large quantities and became popular all over the world.
Nutritional facts of dark chocolate
The following nutritional facts are for 100 gm (3.5 oz) of dark chocolate:
- Energy 2708 kcal
- Carbohydrates 45.9 gm
- Fiber 10.9 gm
- Saturated fat 24.5 gm
- Protein 7.79 gm
- Vitamin B2 0.078 mg
- Vitamin B6 0.38 mg
- Vitamin K 7.3 µg
- Calcium 73 mg
- Magnesium 228 mg
- Potassium 715 mg
- Caffeine 80 mg
- Cholesterol 3 mg
- Sodium 20 mg
RDA for dark chocolate
Though it is difficult to mention any recommended daily allowances for dark chocolate, studies have shown that 1-2 ounces of dark chocolate are enough to eat per day, because this amount contains enough calories to boost up the energy level.
Benefits of dark chocolate
Now you have come to know the brief history and nutritional value of dark chocolate, let’s glance at the amazing health benefits of this chocolate.
- Keeps Heart Healthy: One of the profounding advantages of dark chocolate is that it greatly improves our heart health and prevents stroke risk. Eight studies have proved that there is a link between dark chocolate consumption and cardiovascular diseases as dark chocolate considerably lowers the risk of both stroke and heart diseases. Dark chocolate protects our heart from the oxidation of LDL and does not allow the fats to accumulate in the arteries as well as lower the risk of calcified plaque within the arteries up to 32%. Another study revealed that when dark chocolate is consumed more than 5 times a week, it drops the heart disease risk by 57%.
- Prevents Diabetes: Eating regular milk chocolate does not seem to be a good choice for diabetic patients but several studies have proved that dark chocolate drastically improves the body’s glucose metabolism. Type 2 diabetes is caused by insulin resistance within the body. A study published in The Journal of Community and Hospital Internal Medicine showed that dark chocolate contains flavonoids that largely reduce the oxidative stress, that in return revamps the insulin production and by polishing the sensitivity to insulin, the insulin resistance is reduced that ultimately puts a stop to diabetes.
- Aids in Weight Loss: It sounds weird when anyone tells you that chocolate is a good way to lose weight. Yes, it is true but only with the help of dark chocolate because dark chocolate aids in weight loss. A Ph.D. Neuroscientist Will Clower wrote a book on the relationship between chocolate and weight loss by the name “Eat Chocolate, Lose weight”. This book describes that eating dark chocolate before or after meals, activate the hormones and signal the brains that stomach is full and this feeling of fullness aids in weight loss. Dark chocolate acts like a prebiotic that uplifts the growth of healthy bacteria in the gut. These healthy bacteria absorb the nutrients in a better way as well as promotes a healthy metabolism.
- Good for Skin and Protects from Sun: dark chocolates contain bioactive compounds that are good for the skin. Flavonols protect the skin against any damage, increase the blood flow to the skin as well as escalate skin density and hydration. A study conducted on 30 people, found that eating dark chocolate doubles the MED (Minimal Erythemal Dose) that protects against UV rays and does not cause skin darkening. So going on a vacation on a sunny beach, do take extra dark chocolate with you. The Harvard T.H Chan School of Public Health found that minerals like copper, iron, and magnesium are present in dark chocolate and are advantageous for the skin.
- Improves Brain Function: A small research carried out showed that dark chocolate largely improves brain functioning. The high flavanol content of the cocoa, ameliorate the blood flow to the brain. Older people suffering from any mental impairment should consume dark chocolate to improve cognitive function, verbal fluency, and also risks of several diseases.
Side effects
One should keep in mind that large amounts of dark chocolate might cause the following side effects:
- Dark chocolate has a higher concentration of caffeine, eating extra dark chocolate might cause nervousness, increased urination, sleeplessness, and fast heartbeat.
- Skin allergies or reactions
- Constipation
- Migraine
- A digestive problem like nausea, intestinal discomfort, or gas.
Final verdict
Many considerable shreds of evidence and research revealed that dark chocolate has powerful health advantages, especially for heart health. Dark chocolate is loaded with calories and also a good source of caffeine but only when a moderate and recommended amount of dark chocolate is eaten. So don’t just sit there and think, go on and grab your favorite dark chocolate.
