Proven Health Benefits of Dark Chocolate
Cocoa and dark chocolate can provide a substantial amount of vitamins, minerals, and antioxidants to our bodies, but there’s more than meets the eye when it comes to their benefits for the brain and body. Studies show that cocoa contains anti-inflammatory properties like magnesium, vitamin A, copper, manganese, and other minerals that may be beneficial in some cases and are even suggested to help with memory loss, depression, heart health, and a range of diabetes symptoms.
Cocoa also has been shown to reduce inflammation in the joints and muscles as well as improve blood flow, lower blood pressure, lower triglycerides levels, and aid digestive system function. Cocoa is a polyphenol, which means that it includes many different substances that work together as a single compound. It’s unclear exactly how cocoa helps with these functions or whether its role goes beyond lowering cholesterol by way of providing polyphenols. There are many opinions on the matter because cocoa-rich foods like chocolate contain various amounts of small compounds. Many studies have shown that cacao’s polyphenols are able to impact the body’s immune response. This means they’ve been seen to lower LDL (bad) cholesterol levels. Some studies even suggest they have potential to treat heart disease. Research in this area may not take long to become more fruitful. The fact that cocoa is high in sugar content isn’t a problem to solve, either — cocoa contains about 2 grams per serving, making about one teaspoon of cocoa more than enough.
While cocoa, like any other food, is best enjoyed in moderation, if you want to reap all its health benefits, try out a little bit of chocolate every now and then. According to research from Harvard Health Publishing, eating 1 ounce of cocoa for breakfast can help you feel fuller longer and less hungry throughout the day. Cacao milk tea, which is made out of cocoa powder and powdered green tea leaves, is said to reduce symptoms associated with arthritis and heart health conditions like high blood pressure, anxiety, depression, irritability, and insomnia. Not only do cocoa and cacao can help with heart health, but they have also been found to help with acne, joint pain, skin conditions like eczema and psoriasis, type 2 diabetes, insomnia, and stress, according to National Cancer Institute.
Other chocolate benefits include helping weight control, losing weight, preventing Alzheimer’s, and reducing the risk of bone and muscle cancer and osteoporosis. Studies have shown that people who consume the most protein at each meal also have the lowest rates of heart disease. Protein and fiber also promote weight loss, while chocolate and coffee also can keep insulin levels under control. For more information on chocolate’s many positive effects, click here.
The bottom line…
While chocolate does have health benefits, it is ultimately down to personal choice whether to indulge. If you already have chocolate in your home, it isn’t really a concern for you. But if you don’t, it might be worth trying out once in a while. Especially if your goal is to lose weight and maintain a healthier lifestyle, make sure to pair chocolate with other nutrient-dense foods such as vegetables and fruit instead of dairy products. In addition, add these top 5 cocoa benefits to your grocery list.
1. Better sleep
Coffee and chocolate are both caffeine-rich drinks, so one may not be a bad idea. One cup of cocoa a day provides up to eight hours of sleep in adults, according to a 2010 review published in BMJ. A 2009 study found that drinking cocoa for just two weeks can lead to significant improvements in energy, mood, attention span, and ability to focus. Researchers believe cocoa may boost levels of endorphins and serotonin, the chemical messenger systems linked to happiness, helping us get back to our regular self. One cup of cocoa a day includes approximately 300-600 calories, making it a moderate amount of daily caffeine intake.
2. Lowering the risk of a stroke
Coffee and chocolate contain flavonoids, which are natural polyphenols, with antioxidant abilities. Flavonoids are naturally occurring chemicals similar to those in nuts, berries, and herbs. Flavonoids are commonly derived from plants or manufactured commercially. They differ from those in fruits and vegetables, which contain anthocyanins, epigallocatechin-3-gallate (EGCG) and catechins, among others. Because the majority of polyphenols in cocoa come from woody sources such as trees, plants do not commonly produce anthocyanins. When plants produce a flavonoid, it is known as a monoterpen. Polyphenols in beans, nuts, and nuts seeds are known as terpenes, and they have antioxidant properties. Research shows that flavonoids have anti-inflammatory properties and can reduce inflammatory markers in the body, decrease platelet aggregation and reduce blood clots, and improve heart health by decreasing LDL (bad) cholesterol levels. One cup of cocoa a day contains approximately 200-400 calories and contains flavonoids, which are also often known for their antioxidant properties.
3. Faster metabolism
Cocoa and dark chocolate also contain stimulants, flavanols, and carbohydrate substitutes, which have proven to speed up metabolism. These ingredients can also help increase energy and improve resting and sleeping times. Several studies have reported that cocoa increases satiation levels and makes you feel full by blocking stomach emptying the feeling immediately. After some time, this feeling decreases, allowing you to eat large portions without making you feel starved. Dark chocolate has similar ingredients. Dark chocolate includes theobromine, a stimulant; gluten, sugar substitutes; choline, which is a B vitamin, and oligosaccharide, a sugar substitute that affects blood sugar levels and promotes metabolism. Another key ingredient in dark chocolate is caffeine, which can boost metabolism, reduce glucose levels, and make you feel mentally alert. Each cup of cocoa contains approximately 20 milligrams of caffeine, enough to satisfy an average adult for 10 to 15 minutes. And each cup of dark chocolate contains five teaspoons of cocoa powder, making it a medium-sized candy bar.
4. Improving cardiovascular health
The American Heart Association recommends limiting total fats and added sugars in our diet. However, when these fats contribute to heart disease, we typically find a correlation between the size of one’s family and the incidence of heart disease within their family. Research shows that family sizes significantly affect heart health, but one large family size was associated with more heart disease than one with multiple siblings. The association between family size and heart disease is still inconclusive, so no definitive conclusions can be drawn yet. As a result, the American Heart Association recommends keeping family size to six people, with everyone being under 65 years old. And one cup of dark chocolate contains approximately 500 calories and includes three tablespoons of cocoa powder, making it a medium-sized candy bar.
5. Lowering cholesterol levels
Coffee and chocolate are particularly popular due to they have several healthy fat components, which help in keeping your body healthy and reducing the bad cholesterol in your body. Research reveals that cocoa contains lipids, which are fat substances found within plant foods like nuts and fruits. Foods such as avocados contain unsaturated and saturated fatty acids, which lower your LDL (bad) cholesterol levels. Other studies have shown that nuts and sunflower seeds, avocados, and olive oil contain trans-fatty acids, which help in raising HDL (good) cholesterol levels.
But despite the fact that you don’t need to completely avoid all foods that contain fat in them, you should look for foods with reduced saturated fats and unsaturated fats. Saturated fats, like butter and oils, raise LDL (bad) cholesterol levels, whereas unsaturated fats, such as fish, avocado, olives, nuts, and soybean, actually reduce LDL (bad) cholesterol levels, according to research from Brigham and Women’s Hospital. Thus, aim to follow a low-fat diet at least 40% of your plate instead of the customary Mediterranean diet. You should make it a point to eat whole grains regularly like pasta, bread, oats, rice, wild rice, oatmeal, and chickpeas. Whole foods provide fiber, vitamins, and minerals to help keep you active and fit. Eat more whole grains and have more whole-grain meals whenever possible.
