Most of us probably don't need much convincing to consume more chocolate, but more research shows the health benefits of eating dark chocolate. Chocolate is an excellent source of antioxidants and minerals and can lead to a healthier heart, brain and gut. But gaining the health benefits of chocolate doesn't mean eating any chocolate, but eating the right kinds of chocolate and finding ways to incorporate it into your diet.
The Benefits of Dark Chocolate
To reap the benefits of chocolate, you need to find dark chocolate bars or powder with at least 70 percent cacao. You can purchase dark chocolate with up to 100 percent cacao, but the higher percentage of cacao in the bar, the more bitter the chocolate will taste. You also want to look at the ingredients. Stay away from bars containing sugar and dairy, such as milk, butter and whey.
Dark chocolate contains natural antioxidants called flavonoids that are also commonly found in fruits and vegetables. These antioxidants help lower blood cholesterol levels and blood pressure resulting in a reduced chance of developing heart disease. Dark chocolate is also full of zinc and magnesium, which the body needs for proper growth and development.
There have also been studies to suggest dark chocolate may improve brain function by enhancing blood flow to the brain. Another research study found dark chocolate has properties to reduce gut inflammation and promote healthy bacteria growth.
Incorporating Dark Chocolate into Your Diet
Eating dark chocolate bars with at least 70 percent cacao is the best way to reap the health benefits, but the more cacao in a chocolate bar, the more bitter the taste. Here are some ways to incorporate chocolate into your diet in a healthy and tasty way.
- Hot chocolate- Instead of making hot chocolate with sugary cocoa mixes, you can make homemade hot chocolate with cacao powder. Add 1/4 cup of unsweetened cacao powder, ¼ cup of granulated sugar and 1/3 cup of water in a saucepan over medium heat. Stir the mixture while it heats and bring to a simmer. Once it's simmering, reduce the heat and stir in 4 cups of non-dairy milk. Remove from heat and enjoy.
- Chocolate yogurt- If you're looking for something new to put in your yogurt, try some melted dark chocolate. Heat a dark chocolate bar until it has a liquid consistency. Pour the chocolate into plain Greek yogurt and stir. For some extra flavor, add in blueberries, strawberries, and a handful of granola pieces.
- Chocolate fruit- You can also use melted chocolate to drizzle on fruit. Put some melted chocolate on your favorite berries and let sit until cooled. You can also cut up bananas, dip them in melted chocolate and then freeze them for a refreshing summer treat.
- Chocolate and nut butter- Nothing goes better together than chocolate and peanut butter. You can spread your favorite nut butter onto a chocolate bar, or you can melt the chocolate and mix it into nut butter for a chocolaty spread. Use the chocolate nut spread on toast, muffins, crackers or fruit.
- Raw chocolate mousse- If you want to create a healthy take on a popular chocolate dessert, try natural chocolate mousse with just four ingredients: avocado, pure maple syrup, non-dairy milk and raw cacao powder. Start by blending two large avocados, 1/3 cup of maple syrup, ½ cup of raw cacao powder and ¼ cup of almond, coconut, or soy milk. Place the blended contents into a cup and let set in the fridge for at least one hour. You can also substitute the maple syrup for honey and add vanilla extract for some extra flavor.
How Visiting Angels Can Help
If you would like assistance with including more nutritious ingredients in your meals and maintaining your independence, the Visiting Angels Foley team can help. Our compassionate caregivers assist clients with everything from grocery shopping to meal preparation and kitchen cleanup. We also provide light housekeeping, transportation to doctor's appointments and personal grooming services. If you're living in the Alabama Gulf Coast, including Gulf Shores or Orange Beach, and you'd like to learn more about our home care services, give us a call at 251.517.9700
FAQs
Portion Control: Moderation is key when incorporating dark chocolate into your diet. Aim for small portions, such as a couple of squares, and avoid consuming an entire chocolate bar in one sitting. Dark Chocolate Cocoa Powder: Use unsweetened dark chocolate cocoa powder in your smoothies, oatmeal, or baking.
How to eat dark chocolate for weight loss? ›
Portion Control: Moderation is key when incorporating dark chocolate into your diet. Aim for small portions, such as a couple of squares, and avoid consuming an entire chocolate bar in one sitting. Dark Chocolate Cocoa Powder: Use unsweetened dark chocolate cocoa powder in your smoothies, oatmeal, or baking.
What happens to your body when you eat dark chocolate everyday? ›
Dark chocolate is rich in flavanols, which stimulate the lining of the arteries (the endothelium) to produce nitric oxide. As a result, nitric oxide sends signals through the nervous system to relax the arteries, thereby improving blood flow and reducing blood pressure.
How much dark chocolate should you eat a day? ›
What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories. A 1.45-ounce (41 gram) Hershey's Special Dark Chocolate Bar has 190 calories.
How do you incorporate chocolate into a healthy diet? ›
Here are 6 tips to make healthier chocolate choices:
- Go dark. The darker the chocolate, the higher percentage of cacao it has, and that's a good thing. ...
- Add some nuts. ...
- Check the ingredients. ...
- Pay attention to sugar content. ...
- Flavor food with chocolate. ...
- Watch portion sizes.
There's some evidence to suggest that the cocoa in it can contribute to weight loss, but the evidence is not very strong. Cocoa contains substances called flavanols that may improve insulin sensitivity in people who have pre-diabetes.
What are the cons of dark chocolate? ›
Heavy metals, such as cadmium and lead, were found in some dark chocolates. These metals can interrupt metabolic functions and the way our organs perform. Some chocolate bars in the study had levels of cadmium and lead that were considered harmful to our health.
Which dark chocolate is healthiest? ›
When you're choosing dark chocolate, look for bars that have a cocoa content of 70% or higher. Higher-percentage dark chocolate contains a higher concentration of antioxidants and nutrients compared to chocolate with a lower cocoa percentage ( 1 ).
What is the best time to eat dark chocolate? ›
Exactly when you eat chocolate could be important, too. Studies suggest that a small amount of dark chocolate in the mornings or evenings may help stabilize your blood sugar levels by limiting your sweet cravings.
How many squares of dark chocolate per day for weight loss? ›
As much as we all love indulging in dark chocolate, it's important to keep your intake in check and enjoy it in moderation. Stick to the recommended daily amount of 30-60 grams and savour each bite, knowing that you're not only treating your taste buds but also reaping some potential health benefits.
If you buy quality dark chocolate with a high cocoa content, then it's quite nutritious. 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.
Does dark chocolate raise cholesterol? ›
Eating dark chocolate and cocoa alone didn't appear to have a major effect on heart health, she said. “Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.”
Is dark chocolate a good probiotic? ›
Dark chocolate is a natural prebiotic for your gut
Prebiotics and probiotics are key to promoting a healthy gut. The high fiber content in dark chocolate makes it a great source of prebiotics, which are fuel the "good" bacteria in your gut needs to grow, thrive, and make sure the bad microbes can't take over.
What can I eat with dark chocolate? ›
What to Pair With Dark Chocolate
- Coffee. Many types of dark chocolates have notes of coffee flavors in them, so pairing dark chocolate with dark roasted coffee can enhance the flavors in both. ...
- Bananas. ...
- Salted Caramel. ...
- Earl Grey Tea. ...
- Belgian Quad Beer. ...
- Zinfandel Wine.
Dark chocolate has a lot of sugar, fat, and calories, so it's best to enjoy it in moderation. The American Heart Association recommends that you consume no more than 25-36 grams of added sugar per day, depending on your gender and size. An ounce or 2 per day is more than enough to get the health benefits.
Which dark chocolate has no heavy metals? ›
The brands found to have the lowest levels of heavy metal contamination are: Mast Organic Dark Chocolate (80% cocoa) Taza Organic Chocolate (70% cocoa)
Is it good to eat dark chocolate at night for weight loss? ›
Eating sleep chocolate can improve your mood by triggering the release of feel-good hormones such as serotonin and endorphins. It allows for a restful night. Dark chocolate is rich in fiber, which can help keep you feeling full for longer periods of time and aid in weight loss efforts.
When should I eat chocolate to lose weight? ›
Eating chocolate in the morning or in the evening can influence hunger and appetite, microbiota composition, sleep and more; A high intake of chocolate during the morning hours could help to burn fat and reduce blood glucose levels. Evening/night chocolate altered next-morning resting and exercise metabolism.
