Ashu’s Dilemma
“If you want to maintain good health then you should include some Dark Chocolate in your diet.”
This is an unexpected statement for Ashu because of the advice given by a doctor who has always warned him about eating chocolates since childhood.
The doctor clarified him further by saying he is talking about Dark chocolate rather than any normal sugar-based chocolates.
But as per Ashu’s knowledge, all chocolates are the same in content and have similar health risks. So, now he needs to update his understanding of Dark Chocolate.
Again, he is searching the details about Dark Chocolate on Know Ur Diet. Let us see what he finds:
What is Dark Chocolate?
In general terms, Dark chocolate is a variety of chocolate that contains solid cocoa, cocoa butter and minimal sugar. Dark chocolate has a bitter taste because no additional sweeteners are used in preparing it.
Unlike white or milk-based chocolates, Dark chocolate is considered beneficial for health. There are multiple uses of dark chocolate, especially in preparing cakes, and desserts and coating on confectionery.
The bitterness of Dark chocolate directly depends on the quality and percentage of cocoa beans used during processing of it.
Nutritional value of Dark Chocolate
When we consume any food, we are concerned about the calorie value of it. Similar to that, it is important to know about Dark chocolate calories as they can impact your weight loss goals.
Here is the list of Nutritional content in the Dark Chocolate:
| Nutrients | Dark Chocolate (45-59% of cocoa)– 100g bar |
|---|---|
| Energy (calorie) | 546 kcal |
| Protein | 4.88 g |
| Fat | 31.30 g |
| Carbohydrates | 61.2 g |
| Dietary Fiber | 7 g |
| Sugar | 47.9 g |
| Iron | 8.02 mg |
| Magnesium | 146 mg |
| Potassium | 559 mg |
| Phosphorus | 206 mg |
| Zinc | 2.01 mg |
Source: US Department of Agriculture
Health Benefits of Dark Chocolate
Consuming dark chocolate can get you multiple health benefits. The high percentage of cocoa makes it rich in various nutrients that can deliver health advantages. Following are some major health benefits of eating Dark Chocolate in moderate quantities.
“I love nothing more than a good, rich, dark chocolate. It exhilarates. It satisfies.”.
– Abigail Spencer
Rich in nutrients
Dark chocolate is loaded with several nutrients and antioxidants that can help you maintain better health. The presence of compounds like Polyphenols, Flavonoids, Theobromines, Vitamins and Minerals makes it a great food to tackle many health problems.
Processing of chocolate to prepare other variants like white or milk-based chocolate, many of these nutritional values are lost. Due to this reason, eating dark chocolate can fulfil your nutritional requirements.
Helps Against Chronic Diseases
When we talk about reducing the risk of chronic diseases then it is essential that your food should carry antioxidants. These compounds have the ability to prevent free radicals from damaging the cells.
There are certain studies claiming that consuming dark chocolate can minimise your chances of having chronic diseases like cancers, cardiovascular diseases and even Alzheimer’s. These antioxidants are necessary for strengthening the immune system against the external pathogens.
Good for Skin Care
If you are regularly facing skin problems then dark chocolate is a good companion for you. How dark chocolate benefits skin is still a topic of debate but the antioxidants in its content can help you maintain smoother skin.
Flavanols are effective against the damage of cells due to UV lights. These compounds are also helpful in maintaining the elasticity & youthfulness of the skin. If you are facing the problem of wrinkles then having dark chocolate can be a great option.
Other dark chocolate benefits for the skin are that it promotes the production of collagen and increases blood circulation in the skin. These advantages can help in maintaining the glow of the skin.
Anti-Diabetic Properties
As cases of Diabetes are growing rapidly worldwide, consuming dark chocolate can help you control your blood sugar levels. Flavanols are compounds that can enhance the production of insulin and can reduce insulin resistivity.
Compared to other chocolate variants like white and milk-based chocolates, dark chocolate is high in cocoa content rather than sweetened products. This lowers your sugar intake as well.
Works as a Mood Enhancer
It is considered by many chocolate lovers that dark chocolate is a mood booster. There are certain studies have shown that 85% of Dark chocolate can improve the mood of an adult person.
Some of the phytochemicals in cocoa such as Polyphenols and Methylxanthines have positive effects on brain health. These compounds play a crucial role in keeping your brain cells in healthy condition. They can also pacify depression and anxiety symptoms in the long run.
Dark Chocolate for Weight Loss
Most of us are health enthusiasts and chocolate lovers at the same time. Eating other chocolate variants like white and milk-based chocolates can put your weight loss goals in jeopardy because of the high-calorie content in them.
On the other hand, Dark chocolate can aid you in losing some weight by boosting your metabolism and curbing your hunger pangs. It can also reduce fat and carbohydrates by absorbing them.
So, these are some of the major health benefits of dark chocolate but it does not mean that it has no risks or side effects of over-consumption. To enjoy these benefits, you need to have healthy fruits & vegetables in your diet as well.
Dark Chocolate Side Effects
No doubt that a moderate intake of dark chocolate can provide you with a lot of health benefits but consuming it over the recommended quantity can put you at health risk. Here are some of these risks:
“I love dark chocolate, but I will have a piece just occasionally.”.
– Linda Gray
Heavy Metal Content
One of the major concerns of consuming dark chocolate is the presence of Cadmium and Lead in its content. Both of these heavy metals can create health problems, especially for young children and pregnant women.
Studies have shown that these heavy metals can cause developmental issues in these age group people. Also, a high intake of cadmium can even damage the liver and kidneys.
Food Sensitivity
If you are a person who is suffering from constant food sensitivities then you should avoid dark chocolate. The reason is that some dark chocolate brands have dairy content in their product. This can trigger health problems for those who are suffering from lactose intolerance.
At the same time, high percentage cocoa content in dark chocolate can create health issues for the people having food sensitivity from cocoa.
Caffeine Risks
Another point that creates concern for consuming chocolate is the presence of caffeine in it. There is evidence that caffeine can trigger migraine and cause sleep disruptions to those who are regular consumers of dark chocolate.
For women, caffeine can increase Estrogen levels and can make menstrual cramps worse and longer. There are even cases where a high intake of caffeine can lead to miscarriage.
Dark Chocolate Recipes
Now let us discuss some recipes prepared by using Dark Chocolate as a main ingredient in them. Following is a list of 5 easy-to-make dishes for chocolate lovers:
Dark Chocolate Cake
Birthday celebrations are incomplete without including a cake and you can easily prepare this dark chocolate cake at home with little effort.
All you need is ingredients like Cake flour, Cocoa powder, Dark chocolate, Eggs, Vanilla extract, Powdered sugar and Whipped cream.
It will only take 2 hours to bake the Dark Chocolate cake and use it to enjoy celebrations with your loved ones.
Dark Chocolate Coffee
Start your day with the benefits of dark chocolate and coffee together in a single cup. Adding chocolate to the coffee can make it more flavourful and delicious.
Begin with melting dark chocolate cubes in a pan and then mix some cocoa powder in it. Mix them well and add coffee shots with heavy cream.
Stir the mix until it turns into a thick & smooth drink. Pour it into the cup and enjoy. To enhance the taste, you can even add 1 tablespoon of honey in it.
Dark Chocolate Pancake
If you are a chocolate lover, then you should have Dark Chocolate Pancake in your meal. This delicious pancake dish can be enjoyed on various special occasions.
You can prepare this recipe by using Ragi or Millet flour, Dark Chocolate, Cocoa powder, Almond milk and Jaggery powder. You can also include Vanilla extract for a better taste.
If you are a health enthusiast then this particular dish will excite you because of being gluten-free. You can have any toppings like honey, maple syrup or liquid chocolate.
Dark Chocolate Kheer
For most Indians, Kheer is one of the favourite desserts that we regularly enjoy at home. You can make this traditional dessert into a more delicious recipe by adding dark chocolate to it.
To prepare this dish you need Rice, Milk, Dark chocolate, Cocoa powder, Sugar powder and saffron. Start by soaking 1 cup of rice for 30 minutes and then pressure cook the rice with 500ml milk for 1 whistle.
Now add dark chocolate and cocoa powder into the mixture. Stir it for 20 minutes and then mix ½ cup of sugar to it. You can also add saffron for good flavour.
Dark Chocolate and Walnut Ice Cream
Enjoy this delicious ice cream not only during summer but also during winter. If you love to have some ice cream after a proper lunch then dark chocolate ice cream can be a good option.
Adding walnuts to this recipe makes it healthier and nuttier at the same time. To prepare it at home you need ingredients like Milk, Dark chocolate, Cocoa powder, Cream, Custard powder and Sugar.
You can enjoy this ice cream in any parlour but making it at home will go easy on pocket and nutritious as well.
Conclusion
Know Your Diet has clarified most of the confusion of Ashu regarding Dark chocolate. He now has a better understanding of the benefits of Dark chocolate on a person’s health.
Dark chocolate has several health advantages because it has a long list of nutrients and antioxidants against chronic diseases. Also, it can help you in skin care and type-2 diabetes. Some studies suggest dark chocolate is a mood booster and aids in weight loss.
But Ashu needs to remember that over-consumption of Dark chocolate has certain health risks that can cause many health problems for you. So, anyone consuming Dark chocolate must eat it in moderate quantity.
