Is Chocolate Healthy: Benefits and Risks of Chocolate5 min read
Is chocolate healthy? The answer to this question is a little complicated. There are certainly benefits to eating chocolate, but there are also some potential negative effects. In this blog post, we will discuss the pros and cons of eating chocolate and help you decide for yourself whether or not it is healthy. We will also take a look at some of the health benefits that come with eating chocolate!
Chocolate has been around for centuries and was even used as currency by the Aztecs!
It is made from the cacao bean, which grows on trees in hot, humid climates like Central America and Africa. The beans are fermented, roasted, ground up, and then turned into a delicious chocolate liquid.
Chocolate is loved by many, but it gained a bad reputation due to its high level of sugar and fat, and eating too much may cause diabetes, obesity, and high blood sugar level. This is mainly caused by milk chocolate that contains 10-50% cocoa solids, cocoa butter, milk, and sugar.
Instead, opt for dark chocolate instead. Dark chocolate contains 50 – 90 percent cocoa solids, cocoa butter, and sugar, and is rich in antioxidants and nutrients.
Dark chocolate provides some minerals, including copper, flavanols, iron, magnesium, phosphorus, and zinc.
According to research, the flavonoids in dark chocolate act as antioxidants, and may also help in preventing cancer and maintaining heart health.
Cacao is a great source of antioxidants. The darker the chocolate, the more antioxidants you’ll get, so it’s best to go for a dark chocolate with 70 percent of cacao or higher to get a balance of tasty dark chocolate and the health benefits.
However, keep in mind that even though dark chocolate is a healthier option than milk chocolate, it’s still chocolate that is high in calories and saturated fat. Avoid eating more than 1 oz of dark chocolate daily.
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Benefits of dark chocolate
Reduce risks of heart disease and stroke
Cocoa has a high level of plant chemicals called flavanols, and it may help in maintaining heart health. Flavanols help the creation of nitric oxide (NO), resulting in the relaxation of blood vessels and lower blood pressure.
A review and analysis show that there’s an 8% lower risk of blocked arteries by consuming chocolate once a week.
Another study in 470 older men also shows that there is 50% less risk of death from heart disease.
Cholesterol
A study suggests that eating chocolate might help lower oxidized LDL cholesterol levels, or known as “bad cholesterol”, and increase HDL, known as the “good cholesterol”.
The rise of HDL is because of the cocoa butter in dark chocolate. Cocoa butter contains a monounsaturated fat – oleic acid – which is the same fat in olive oil. However, might be harmful to the heart because of its high level of saturated fat, so always consume dark chocolate in moderation.
Dark chocolate can also lower insulin resistance due to its flavanols, this is a risk factor for health issues such as diabetes and heart disease.
Cognitive function and brain health
Consuming dark chocolate with high levels of cocoa – 70% or more – may help your brain function.
Some research at Harvard Medical School suggested that drinking hot chocolate helps improve blood flow to areas of the brain where it’s needed. They also found that drinking two cups of hot chocolate daily may help with lowering memory decline in older people and keep the brain healthy.
Research done at the 2018 Experimental Biology meeting found that eating 70% organic dark chocolate for 48 gr daily improved neuroplasticity, the brain’s ability to produce new synaptic connections that may bring positive impacts on cognition, memory, and mood.
Consuming dark chocolate may also help with stress and mood improvement due to its stimulation of neural activity in the brain’s pleasure and reward areas, according to Joy DuBost, PhD, RD, a food scientist, registered dietitian, and owner of Dubost Food and Nutrition Solutions in Arlington, Virginia.
Moreover, the flavonoids in dark chocolate usually accumulate in areas of the brain associated with memory and learning, meaning dark chocolate may improve your brain’s memory and learning function.
However, keep in mind that further research and studies are needed with bigger samples to determine this benefit.
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Disadvantages of dark chocolate
As many benefits as dark chocolate bring, it’s still high in calories and it’s easy to overeat dark chocolate, so be aware of your portion.
It’s best to eat approximately 1 ounce of dark chocolate for maximum of three times weekly.
You can also opt for hot cocoa without any added sugar or cream to still get the benefits of cocoa without the calories.
Also, a lot of dark chocolates that are available on the market are not as nutritious as you think. They might be loaded with added sugar or other extra ingredients such as caramel, so always check the label.
Remember to consume in moderation because there’s a lot of sugar in it to avoid weight gain.
Find the best chocolate
The bottom line is, find dark chocolate with 70% level of cocoa or higher. Usually, the darker the chocolate, the less sugar it contains.
Moreover, avoid milk chocolate and white chocolate as they are usually high in sugar.
Is hot chocolate healthy?
You can still get the same benefits from drinking hot chocolate, as long as you put in the right ingredients in your hot chocolate. The best practice is to make your own homemade hot chocolate because the ones that are readily available at your grocery store are loaded with added sugar. Remember to look at the label if you’re buying one.
Here are the 4 only ingredients that you need for a healthy homemade hot chocolate:
- 1 cup of any milk of your choice (preferably unsweetened milk)
- 1 tablespoon of unsweetened Cacao powder (or cocoa powder)
- 1 teaspoon of maple syrup or honey (can be adjusted based on your preference)
- 1/4 teaspoon of vanilla extract
To make it vegan hot chocolate, simply use non-dairy milk, such as almond milk or coconut milk.
Directions:
- Mix all of the ingredients in a saucepan.
- Simmer over medium high heat and whisk to break up any clumps. Stir well.
- Pour into a mug and serve warm.
