Welcome back to Wellness Wednesday! Today, I wanted to discuss some of dark chocolate’s myths and health benefits. This article is for you if you have a sweet tooth like me. Hopefully, this article provides you with some more insight into dark chocolate.
Here are a few questions that you might have about dark chocolate:
- What is dark chocolate?
- Why does some dark chocolate taste more bitter than others?
- What does flavanol mean in terms of dark chocolate?
- Is dark chocolate beneficial to your health?
- Does dark chocolate have caffeine in it?
- How much dark chocolate should you consume?
Your first question about dark chocolate is, what even is dark chocolate? According to WebMD, dark chocolate is any chocolate that contains at least 50% cocoa solids, cocoa butter, and sugar. Also, for those who are usually dairy-free, most dark chocolate is made without milk!!
Why does some dark chocolate taste more bitter than others?
Some dark chocolate has a bitter taste that is higher than others due to the percentage of dark chocolate in it. The percentage refers to the number of cocoa solids. For example, if you purchased a bar of dark chocolate that was 90% cocoa solids, it would mean that 90% of the chocolate comes from cocoa solids, and the other 10% comes from sugar and other ingredients.
What does flavanol mean in terms of dark chocolate?
What is flavanol, and what does it do with dark chocolate? Flavanol is a flavonoid (a Phyto chemical in fruit, veggies, tea, wine, and chocolate) found in certain plants, like the cacao tree. These trees then produce cacao beans to make dark chocolate. Flavanols can be seen in ample amounts in cocoa beans. Cacao beans are then roasted to produce cocoa beans, which is how they are made. Flavanols can also be beneficial to the body. Flavanols are associated with nitric oxide production, which helps improve blood flow and relaxes your blood vessels. This could also lead to lower blood sugar. I attached an article below if you would like to read more about flavonoids.
How is dark chocolate beneficial to your health?
Dark chocolate could be beneficial to several different aspects of your health. Dark chocolate could lower your blood pressure if you regularly consume a small amount. Dark chocolate contains many essential minerals, such as magnesium, copper, and zinc. Some health benefits from these minerals include increased immunity support (zinc), which contributes to better sleep quality (magnesium), blood vessel production, and immunity support (copper). Dark chocolate also contains more fiber than milk chocolate per ounce serving, containing about 4 grams of fiber. The antioxidants in dark chocolate could help increase blood flow to the skin, potentially protecting the skin from sun damage.
Does dark chocolate have caffeine in it?
While researching, I discovered that dark chocolate contains significant caffeine. The more cocoa solids in dark chocolate, the more caffeine it has. For example, if you buy a bar of dark chocolate that is 70-85% cacao and eat about a 3.5-ounce serving, this has roughly about 80 milligrams of caffeine. So, not as much caffeine as your average 8-ounce cup of coffee (95 mg) but more than a 12-ounce can of soda (40-55 mg). If you are limiting your caffeine intake, this is an excellent thought to remember.
How much dark chocolate should you consume?
Just like any other food, consumption in moderation is vital! With dark chocolate, the recommended serving size is about 1-2 ounces or 30-60 grams. 1-2 ounces of dark chocolate is more than you might think! The recommended serving size can lead to those potential health benefits discussed earlier in this article. However, a reminder that just because dark chocolate is associated with potential health benefits does not mean that you can eat however much you want, so try to keep that recommended serving size in mind!
I hope you enjoyed reading about some myths, facts, and potential health benefits of dark chocolate. As a dark chocolate lover, I found this article fun to write. I hope you all have a great rest of your week! Stay tuned for our next Wellness Wednesday!
Resources:
Begum, Jabeen. “Dark Chocolate: Health Benefits, Nutrients per Serving, and More.” WebMD, WebMD, Aug. 2023, http://www.webmd.com/diet/health-benefits-dark-chocolate.
Peart, Devon. “The 7 Benefits of Dark Chocolate.” Cleveland Clinic, Cleveland Clinic, 21 Feb. 2024, health.clevelandclinic.org/dark-chocolate-health-benefits.
“Understanding Cocoa Percentages.” Theo Chocolate, theochocolate.com/blog/understanding-cocoa-percentages/. Accessed 7 Mar. 2024.
Watson, Kathryn. “Everything You Need to Know about Flavonoids.” Healthline, Healthline Media, 12 July 2023, http://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know.
Prepared by: Lorrie Wood, Nutritional Student Assistant for Texas Tech Hospitality Services
For Questions: Mindy Diller, MS, RDN, LD Registered Dietitian Nutritionist http://www.Smartchoices@ttu.edu
Eat at Texas Tech 