World Chocolate Day: Understanding the benefits of dark chocolate for overall health

We think of eating chocolate as a “guilty pleasure” we should not indulge in, but dark chocolate can actually be beneficial for our health.

Dark chocolates are made of 50-90 per cent cacao beans, small amounts of cocoa butter and sugar. “Good quality dark chocolate is made of cacao, which is the raw unprocessed version of cocoa. It’s healthier and richer in antioxidants, flavonoids and minerals. On the other hand, milk chocolate contains more milk, sugar, cream, and less cacao, therefore is calorie-rich and low in nutrients,” Claudia Ciesla, actress & nutritionist told indianexpress.com.

According to Ankita Ghoshal Bisht, dietician in charge, Primus Super Speciality Hospital, here are some benefits of eating dark chocolate:

*Rich in antioxidants: Dark chocolate is packed with flavonoids and other antioxidants that can help protect the body from free radicals, which are harmful molecules that contribute to ageing and various diseases.

*Improved heart health: The antioxidants in dark chocolate may help reduce the risk of heart disease by preventing the oxidation of LDL cholesterol and improving blood flow.

*Mood enhancement: Dark chocolate contains phenylethylamine (PEA), which is a compound that can promote the release of endorphins and serotonin, potentially improving mood and promoting feelings of happiness.

*Brain function: Dark chocolate may have positive effects on brain health and cognition due to its high content of flavonoids and stimulant substances such as caffeine and theobromine.

*Potential blood pressure benefits: Some studies suggest that consuming dark chocolate in moderation may help lower blood pressure.

Can diabetic patients have dark chocolate?

Flavonoids present in dark chocolate help reduce insulin resistance. (Source: Freepik)

Bisht said that the higher cocoa content in dark chocolate means it generally has a lower glycemic index, meaning it has a less significant impact on blood sugar levels compared to foods high in refined sugars.

Similarly, Twincy Ann Sunil, clinical dietitian, Apollo Spectra Hospital, Bengaluru said that the flavonoids present in dark chocolate help reduce insulin resistance by helping cells function normally and regain the ability to use the body’s insulin efficiently, thereby helping with Type II diabetes.

However, the expert highlighted that portion control and consumption of dark chocolate with less sugar is still crucial for individuals with diabetes. “One should always check the nutrition label or ingredients list to determine the sugar content present in the specific product and choose accordingly which contains minimal or no added sugar to maintain a healthy diet. It is always best to consult with a healthcare professional or a dietitian who can provide personalised advice based on your health conditions and goals,” she added.

Recommended intake

The recommended quantity of dark chocolate can vary depending on individual factors such as overall dietary needs, health goals, and calorie requirements as they are calorie dense.

Sunil said that the recommended intake may vary between 1-1.5 ounces in a day – consumption of more than that may lead to negative effects on your health like weight gain.

“They also contain saturated fats and monounsaturated fatty acids (MUFA), which when consumed in excess may develop cardiovascular diseases. We must understand the term ‘eating in moderation’ to avoid the risks associated with dark chocolate and its consumption,” she concluded.

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