Many health benefits have been attributed to cocoa and its potent antioxidant functions. These include lowering cholesterol, slowing down cognitive decline, and keeping the heart healthy. Cocoa metabolism is partly dependent on the bacteria that live in our intestines.
Which type of chocolate is the healthiest and why?
- Choose chocolate with about 70% or higher cocoa percentage.
- The main ingredient should be cocoa, or cacao and should also dominate in terms of weight.
- Avoid Dutch-processed or chocolate processed with alkali as this type of processing reduces flavonoids content.
- Choose chocolate that has a few ingredients. ...
What is the health benefit of 100% cacao?
As they explain, 100 percent cacao boasts all of these benefits: Contains flavonoids called procyanidins & epicatechins; flavonoids are part of a group of antioxidants known as polyphenols and are found in a variety of foods including dark chocolate, tea, and ... Decreases LDL ("bad") cholesterol oxidation Reduces the risk of blood clots Increases blood flow in arteries and the heart More items...
What are the health benefits of eating chocolate?
Chocolate Day 2022: Five Health Benefits of Chocolate and Why You Should Eat Some Today
- Loaded with antioxidants. Chocolates have an abundance of antioxidants and experts believe that it has more antioxidants than most foods.
- Controls cholesterol. Experts claim that chocolate is an effective cholesterol-lowering food that lowers the levels of bad cholesterol in the body.
- Lights up mood. ...
- Energy booster. ...
- Cognitive ability. ...
Is chocolate bad for your health?
Chocolate is one of those foods that can be incredibly good for your health and bad for you at the same time. Eating too much chocolate can have both health benefits and side effects, especially on the stomach and the nervous and cardiovascular systems. The side effects are temporary and cease once consumption is discontinued.
Why is dark chocolate important?
The amount of cocoa solids in dark chocolate is important because it can be an indicator of the amount of dietary flavonoids, which are antioxidants found in fruits, vegetables and certain drinks. Research suggests consuming more dietary flavonoids is linked to a lower risk of coronary heart disease. Most dark chocolate is high in flavonoids, ...
How to tell if dark chocolate has cocoa?
Shoppers can tell how much cocoa liquor is in a dark chocolate bar by looking for the "percent cacao" figure on the label . Cacao is the raw form of chocolate, while cocoa is the heated version of cacao. White chocolate, however, contains only cocoa butter – no cocoa solids – combined with sugar and other ingredients.
What percentage of cocoa is in milk chocolate?
Milk chocolate, the most popular type in America, typically contains about 10 percent cocoa liquor – the paste made from ground, roasted, shelled and fermented cocoa beans that contains both nonfat cocoa solids and cocoa butter – compared with a minimum of 35 percent found in dark chocolate.
How many calories are in a bar of dark chocolate?
A standard bar of dark chocolate with 70 percent to 85 percent cacao contains about 600 calories and 24 grams of sugar, according to the U.S. Department of Agriculture's nutrient database. Milk chocolate contains roughly the same number of calories but twice the sugar.
How much do Americans spend on chocolate?
Every year, Americans spend $22 billion on chocolate, and it's a safe bet that Valentine's Day accounts for a decent percentage of that total. While a heart-shaped box of chocolates may seem like the opposite of healthy, experts say it's less about the occasional small indulgence and more about making good everyday food choices.
Is dark chocolate bad for you?
Most dark chocolate is high in flavonoids, particularly a subtype called flavanols that is associated with a lower risk of heart disease. Some studies suggest chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults.
Is flavanol safe to eat daily?
But that amount of flavanols "is unlikely achievable with daily consump tion of commercially available dark chocolate," Lichtenstein said. Researchers at Brigham and Women's Hospital in Boston are currently studying whether a 600-mg daily supplement of cocoa flavanols can reduce the risk of heart disease, stroke and cancer.
How much chocolate should I eat a day while pregnant?
Eating 30 g (about one ounce) of chocolate every day during pregnancy might benefit fetal growth and development, according to a study presented at the 2016 Pregnancy Meeting of the Society for Maternal-Fetal Medicine in Atlanta, GA.
Where does chocolate come from?
Chocolate is made from tropical Theobroma cacao tree seeds. Its earliest use dates back to the Olmec civilization in Mesoamerica. After the European discovery of the Americas, chocolate became very popular in the wider world, and its demand exploded. Chocolate has since become a popular food product that millions enjoy every day, ...
Does dark chocolate have fat?
Dark chocolate may also contain less fat and sugar, but it is important to check the label. Eating chocolate may have the following benefits: lowering cholesterol levels. preventing cognitive decline. reducing the risk of cardiovascular problems.
Does chocolate help with heart disease?
Research published in The BMJ, suggests that consuming chocolate could help lower the risk of developing heart disease by one-third. Trusted Source. . Based on their observations, the authors concluded that higher levels of chocolate consumption could be linked to a lower risk of cardiometabolic disorders.
Does chocolate cause tooth decay?
Chocolate that is high in sugar can lead to tooth decay if eaten in excess. Chocolate may have health benefits, but it can have some negative effects, too. Weight gain: Some studies suggest that chocolate consumption is linked to lower body mass index ( BMI) and central body fat.
Does hot chocolate help with memory?
Scientists at Harvard Medical School have suggested that drinking two cups of hot chocolate a day could help keep the brain healthy and reduce memory decline in older people. The researchers found that hot chocolate helped improve blood flow to parts of the brain where it was needed.
Does cocoa help Alzheimer's?
Results of a lab experiment, published in 2014, indicated that a cocoa extract, called lavado, might reduce or prevent damage. Trusted Source. to nerve pathways found in patients with Alzheimer’s disease. This extract could help slow symptoms such as cognitive decline.
What percentage of women have chocolate cravings?
About 45 percent of women in the U.S. report that they have chocolate cravings, with a whopping 91 percent of female college students reporting regular cravings for it. Research shows that, unlike men, many women have feelings of guilt when eating this potentially “forbidden” food, or they fight the urge to eat it at all.
How much cacao is in dark chocolate?
Vizthum says that you should look for a minimally processed dark chocolate with at least 70 percent cacao content, and maybe have an ounce as an occasional treat. You should always check the label to be aware of the calorie, fat and sugar content, which could potentially affect the overall health benefit.
Does dark chocolate help with inflammation?
Flavonols are compounds found in plants that fight inflammation and protect against cell damage caused by free radicals. These are just a few of the ways research has shown that dark chocolate can benefit you:
Does chocolate cause migraines?
For some people, chocolate can trigger acid reflux or migraines. In the end, Vizthum says, having a chocolate treat shouldn’t be fraught with stress or guilt, whether it is antioxidant-rich dark chocolate or white chocolate, which has very little nutritional benefit.
Does dark chocolate help with heart disease?
Increases heart health: The antioxidants in dark chocolate have been shown to lower blood pressure , reduce the risk of clotting and increase blood circulation to the heart, thus lowering the risks of stroke, coronary heart disease and death from heart disease.
Is chocolate good for you?
The Benefits of Having Your Chocolate and Eating It, Too. Having a healthy relationship with all foods is important for your mind and your body. But beginning or creating a balanced relationship with dark chocolate, in particular, may have a significantly positive impact on your overall health. Dark chocolate contains powerful antioxidants.
Can you sit in front of a TV with a chocolate candies?
Don’t sit in front of the TV with your hand in a bottomless bowl of chocolate candies. Instead, be mindful of when and why you are eating it.
How long does it take for dark chocolate to cause redness?
The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure. In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks ( 19. Trusted Source.
Which fruit has the most antioxidants?
One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested, which included blueberries and acai berries ( 2 ). Summary Cocoa and dark chocolate have a wide variety of. powerful antioxidants.
How much fiber is in dark chocolate?
It contains a decent amount of soluble fiber and is loaded with minerals. A 100-gram bar of dark chocolate with 70–85% cocoa contains ( 1 ): 11 grams of fiber. 67% of the RDI for iron. 58% of the RDI for magnesium. 89% of the RDI for copper. 98% of the RDI for manganese. It also has plenty of potassium, phosphorus,
What is dark chocolate?
Summary Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese and a few other minerals. 2. Powerful Source of Antioxidants. ORAC stands for “oxygen radical absorbance capacity.”. It is a measure of the antioxidant activity of foods.
Does chocolate help with heart disease?
In a study of 470 elderly men, cocoa was found to reduce the risk of death from heart disease by a whopping 50% over a 15 year period ( 15. Trusted Source. ). Another study revealed that eating chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%.
Does dark chocolate lower blood pressure?
One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure. Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild ( 4. Trusted Source.
Is hot cocoa healthy?
If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar. Also be aware that a lot of the chocolate on the market is not healthy.
What are the three types of cacao beans?
There are three main varieties of cacao bean: Criollo from Latin America, Forastero from Africa, and Trinitario from the Caribbean.
What are cacao nibs?
Cacao nibs are cocoa beans that are broken up and not as processed. You can ground them up and use them to bake like powder, or you can mix them into things like yogurt and trail mix. They're high in fiber, and they give you a nice bit of antioxidants, as well. Pagination.
What is cocoa solid?
Cocoa solids are what you have once you remove the cocoa fat, or cocoa butter, from cocoa paste. When you dry cocoa solids, you get cocoa powder. Continued. To get noticeable health benefits from chocolate, you need to eat more of the cocoa solids found in dark chocolate.
What percentage of chocolate is milk?
Dark chocolate has anywhere from 50 to 90 percent cocoa solids, while milk chocolate is typically 10 to 30 percent. White chocolate is pure cocoa butter and doesn't offer you any health benefits. There's a lot going on in chocolate.
How many times a week can you eat dark chocolate?
Chocolate is high in calories, so you need to enjoy it in moderation. You can have about 1 ounce of dark chocolate no more than three times a week. Bars of chocolate are difficult to measure because the sizing is so variable, but to help with portions, look at the packaging to see how many ounces are in that bar.
Where does chocolate come from?
Chocolate comes from the seeds of the cacao pod, which grows on the cacao tree. Theobroma cacao is native to the tropical rainforests of Central America, where it has grown for thousands of years. It was likely cultivated by the Olmecs and Maya peoples about 2,500 years ago. By about 2,000 years ago, the Maya were experienced cacao bean farmers, ...
Where does carob come from?
Carob is a pod that comes from trees in the Mediterranean. It's pulp is ground into a powder that tastes very similar to cocoa powder. It's low in fat, high in fiber, and without the caffeine that chocolate has. Cacao nibs are cocoa beans that are broken up and not as processed.
Does chocolate cause cancer?
Still others show that eating chocolate increases cancer risk. There is stronger evidence suggesting that eating chocolate may help prevent heart disease. Flavanols have been shown to lower blood pressure and make your heart, veins, and arteries work better.
Is chocolate good for you?
It’s been reported in the media for years that eating chocolate is heart-healthy, helps prevent cancer, and boosts your mood. But is that really true? Research shows that flavanols in cocoa beans, an ingredient in chocolate, are antioxidants, meaning that they may reduce damage to cells. Damaged cells can lead to cancer development.
Does chocolate have an effect on health?
What we don’t know is whether chocolate itself has an effect. There have been a number of studies on the health benefits of chocolate, but they mostly asked people to remember how much chocolate or chocolate products they ate, then compared it to whether or not they’d had heart problems or cancer.
What is chocolate made of?
Chocolate falls into three categories: dark, milk, and white. All forms are made from the seeds or beans of the Theobroma cacao tree but have different ratios of cocoa solids, cocoa butter, and sugar:
The health benefits of chocolate
In its purest form, chocolate has many health benefits. The following list applies to dark chocolate and other concentrated forms of chocolate like cacao powder or nibs. When it comes to candy or other sweets that contain less concentrated forms of chocolate coupled with lots of added sugar, these health benefits wouldn’t apply.
What is the healthiest type of chocolate to eat?
The less processed the chocolate is, the healthier it will be. Dark chocolate, unsweetened cocoa and cacao powder, and cacao nibs are the most nutrient-dense forms of chocolate — providing more antioxidants and minerals while also containing the least amount of sugar. When shopping for chocolate, aim for 70% or higher.
The bottom line
Chocolate can be highly nutritious, but the form it is in matters. It is best to stick to unsweetened cocoa powder or a high percentage of dark chocolate and limit your intake of milk and white chocolate.
