Dark Chocolate – Benefits, Nutritional Value, Side Effects

There is completely nothing {that a} bar of excellent previous chocolate can’t clear up. This candy deal with is loved by all, whether or not you’re 5 or 50. Sold in primarily three varieties, white, Milk and Dark, all of that are equally common amongst chocolate.

However, on this article, we might be exploring the well being advantages of Dark Chocolate and the way it has turn out to be a well-recognized identify in our family.

Chocolate is derived from the Cacao plant principally present in West Africa, South America and Australia. It is fascinating that Chocolate has a 4000-12 months-previous historical past that began with The Olmec (an historic civilization of Mexico) turning cacao seeds into chocolate.

Then it travelled to Spain, Europe and eventually was launched to the remainder of the world in the course of the time of the Industrial Revolution.

Milk Chocolate gained reputation in European international locations, accessible solely to the elite and the royalty. Consecutively they began experimenting with darkish chocolate by including sugar, milk and honey.

However, solely the twentieth century introduced again the reign of Dark Chocolate, selling its quite a few well being advantages and dietary worth.

Nutritional Value Dark Chocolate

100 grams of Dark Chocolate having 70-85% cacao content material 

  • Calories: 604
  • Carbohydrates: 46.36 g
  • Dietary fibre: 11.00 g
  • Sugar: 24.23 g
  • Fat: 43.06 g
  • Protein: 7.87 g
  • Iron: 12.02 mg
  • Magnesium: 230.00 mg
  • Zinc: 3.34 mg

Nutritional Facts of Dark Chocolate

It is wealthy in antioxidants and flavonoids that may cut back irritation, and defend cells from oxidative harm. Together, these may stop the event of cardiovascular illnesses, most cancers, diabetes and even assist in treating Alzheimer’s illness. 

To obtain these well being advantages, an individual must devour darkish chocolate that accommodates at the very least 70% cacao content material. The really helpful dose of tis candy deal with ought to solely be restricted to 30-40 grams per day.

Eating greater than that would imply that one could also be consuming too many energy together with a larger consumption of caffeine that may trigger nausea, racing heartbeat and sleeplessness. 

The Making of Dark Chocolate 

Chocolate comes from the seeds contained in the fruit of the Theobroma Cacao Tree. When harvested, the seeds of the fruit are scooped out after which fermented. They are then unfold out to dry within the solar, adopted by roasting and grinding them into a rough powder.

The last product that you simply contemplate Chocolate is obtained by making this into liquor (additional including sugar or any sweeteners), grinding it once more and pouring it into moulds to be solidified and bought out there. Traditionally, your complete course of is labour intensive, advanced and really time-consuming.

The international chocolate market is huge and has reached a worth of US$ 137.599 Billion in 2019. It is rising at a CAGR of 4.78% and is predicted to achieve US$182.090 billion by 2025.

How is Dark Chocolate totally different from different types of candies?

The course of of manufacturing this chocolate differs barely from the remaining. Though the substances used are the identical as its different variants, that’s, cocoa liquor, milk powder and sugar, the portions could range. As in, Dark Chocolate usually includes the next proportion of Cocoa content material that may vary wherever from 30 to 85%. This is the first distinction between Dark, Milk and White chocolate making it a bittersweet concoction.

7 Proven Health Benefits of Dark Chocolate

Now, having a candy tooth can deliver your advantages within the type of this bittersweet deal with. There has been quite a few proof-primarily based analysis that proves that Dark Chocolate could be very nutritious and may present well being advantages. 

Let’s discover its potential advantages:

1. Chocolate Prevents Cardiovascular Diseases

Cardiovascular Diseases (CVD) are the main causes of loss of life globally. The commonest elements contributing to this illness are excessive ranges of ldl cholesterol and blood strain. Certain epidemiological proof means that fruit and veggies are wealthy in flavonoids and are nice to stop CVD. Similarly, the huge content material of flavonoids in cacao has additionally confirmed to lower the danger of CVD. 

The Stockholm Heart Epidemiology Program studied the long run results of consuming darkish chocolate. The examine signifies decrease cardiac mortality in individuals who devour darkish chocolate than in individuals who have by no means eaten it earlier than. Thus postulating flavanols as cardioprotective brokers in enough quantities that stops the chance of growing coronary heart illness. 

2. Chocolate Lowers Blood Pressure

An observational evaluation by the Harvard School of Public Study agrees to the hyperlink between blood strain and cacao. It talks concerning the medicinal profile (flavonoids) current in darkish chocolate (50-70% cocoa content material) that’s efficient in decreasing blood strain. 

Flavonoids additionally assist in stimulating endothelium (the skinny membrane inside the guts and blood vessels accountable for managing vascular contraction and rest) to provide Nitric Oxide. The launch of Nitric Oxide expands blood vessels, will increase blood movement and thus reduces blood strain. Therefore, it may be an affordable and efficient factor that regulates blood strain in folks with hypertension. 

3. Chocolate Resists Cell Damage

Dark Chocolate is a wealthy supply of antioxidants. These antioxidants are accountable for stopping free radical configuration tissue harm. Free radicals are molecular species shaped by the physique that may be referred to as the byproduct of metabolism to pump extra blood in traumatic conditions.

However, chronically rising the degrees of free radicals may cause issues. Antioxidants stop the impact of free radicals and assist in defending cell harm. It can be helpful for treating illnesses like most cancers and Alzheimer’s illness.

A vital assessment signifies that the antioxidants current on this meals have anti-inflammatory properties that will stop or cut back vascular irritation.   

4. Chocolate Treats Depression  

Other than the pleasure related to consuming it, darkish chocolate can be linked to decreasing the danger of despair. It is noticed that consuming 24 grams or much less of Dark Chocolate per day can have antidepressant results on folks.

This can relieve one from despair, with its mixed presence of flavonoids (recognized to enhance temper), theobromine (delivers power), N-acylethanolamines (fatty acid that has euphoric impact) and Phenylethylamine (triggers dopamine).

An in depth survey was carried out by the National Health and Nutrition Examination Survey between 2007-08 and 2013-14. This analysed the relation between darkish chocolate and despair with 13,626 adults residing within the US.

The examine concluded that the consumption of darkish chocolate could also be immediately related to the diminished odds of clinically related depressive signs.

5. Chocolate Works towards Diabetes

Dark chocolate accommodates polyphenols, which is a naturally occurring compound having antioxidant properties that enhance insulin resistance. This, in flip, could assist in controlling blood sugar in folks having Type 2 diabetes. 

Moreover, a examine revealed within the Appetite journal reveals that the individuals who sometimes consumed darkish chocolate have been severely liable to the danger of growing diabetes within the subsequent 5 years, as in comparison with individuals who consumed darkish chocolate at the very least as soon as per week. 

6. Chocolate Shields the Skin from Sun Damage

It not solely releases pleased hormones within the physique but in addition makes your pores and skin pleased. Dark chocolate is loaded with tons of vitamins and minerals like calcium, iron, copper, magnesium, selenium,  manganese, zinc and nutritional vitamins A, B1, C, D, and E. 

These together with antioxidants defend your pores and skin from UV rays, soothe blemishes and redness, enhance collagen manufacturing, and so forth. Along with this, it has anti-inflammatory properties that relieve irritated pores and skin. 

7. Chocolate Aids Weight Loss

Eating darkish chocolate in average quantities may help within the weight reduction course of. It has monounsaturated fatty acids that enhance metabolism and quickly burn energy. Also, darkish chocolate curbs cravings if eaten 20 minutes earlier than a meal. 

Interestingly, the magnesium and antioxidants in darkish chocolate relieve ache and thus encourage one to exercise. This may be an added benefit for folks struggling to drop pounds. 

Side Effects of Dark Chocolate

A 1-ounce serving of darkish chocolate with 70% cocoa supplies about 20-25 mg of caffeine. Excessive consumption of darkish chocolate can enhance caffeine ranges in blood, inflicting elevated coronary heart charge, nausea, dehydration and insomnia.

Approximately 30-60 grams of darkish chocolate per day is really helpful amount to be wholesome. Also, folks having diabetes can seek the advice of their physician earlier than planning to devour every day.


  • Pregnancy- Dark chocolate may be consumed carefully. Eating an extreme quantity of darkish chocolate can enhance caffeine consumption which may be unsafe for the foetus. Higher caffeine content material may cause varied points like untimely supply, low beginning weight and even result in miscarriage. It is healthier to look at the amount of your consumption. Consult a physician and abide by the instructed amount. 
  • Breastfeeding- Mothers breastfeeding infants should be cautious about their Dark Chocolate consumption. The caffeine in darkish chocolate can switch from the mom to the nursing child and trigger insomnia, restlessness and even rashes. 
  • Bleeding Disorders- Consuming a variety of darkish chocolate may result in the danger of slowing down the blood clotting course of. It may be harmful for individuals who have bleeding problems or haemophilia. 
  • Palpitation- The cocoa current in Dark Chocolate can enhance pulse charge and spike blood strain if consumed in a moderately giant amount

Healthy Dark Chocolate Recipes 

Dark chocolate is a flexible factor that pairs nicely and tastes scrumptious in each candy and savoury meals. Here are two hearty and wholesome recipes that includes Dark Chocolate. 

1. Dark Chocolate and Oatmeal pops


  • ¾ cup Rolled Oats
  • ¼ cup Dark Chocolate Chips
  • 2 tbsp Peanut Butter
  • 2 tbsp Low-fat Milk


  1. Heat the Peanut Butter, Milk, and Dark Chocolate Chips in a saucepan over low warmth.
  2. Let the Chips soften after which take away the saucepan from the warmth. 
  3. Next, Add the Rolled Oats into the combination
  4. Scoop out among the combination with a spoon and place dollops of these right into a baking sheet. 
  5. Place the sheet into the fridge and let it relaxation for 10 minutes.
  6. Your Dark Chocolate and Oatmeal pops are prepared

2. Healthy Hot Chocolate 


  • 1 cup unsweetened almond milk
  • 2 teaspoons unsweetened cocoa powder
  • 1 tablespoon pure honey or maple syrup
  • small pinch of salt
  • 1 tablespoon chopped darkish chocolate or chocolate chips
  • 1/4 teaspoon pure vanilla extract


In a small saucepan, warmth the milk till simply simmering. Whisk within the cocoa powder, maple syrup, and salt. Add the darkish chocolate chips and vanilla extract. Next, wait until the darkish chocolate is totally melted and absolutely mixed into the combination. Serve sizzling.


There is appreciable proof that factors to the truth that Dark Chocolate has potential well being advantages. However, that doesn’t imply you need to exceed the really helpful consumption amount. It is a ton of vitamins however solely be helpful if consumed carefully. You can get pleasure from this scrumptious deal with and reap the advantages concurrently. 

Chocolate – Frequently Asked Questions (FAQs)

1. Is Dark Chocolate Healthy?

Yes, Dark Chocolate has tons of vitamins like iron, calcium, zinc, magnesium, Copper, Vitamin A, B1, C, D and Ok. These vitamins are nice for coronary heart well being, regulate blood strain, support weight reduction and so forth. 

2. Which Dark Chocolate is finest for you?

Dark Chocolate additionally has varieties like bittersweet or semi-candy. However selecting a Dark Chocolate that has the next proportion of cocoa, ideally 70% and above is finest by way of dietary content material. 

3. Is it Ok to have darkish chocolate on daily basis?

Yes, you’ll be able to have Dark Chocolate on daily basis, if consumed carefully. You can devour as much as 20-30 grams of Dark Chocolate with out worrying about any negative effects. 

4. What proportion of Dark Chocolate is wholesome?

Choosing a Dark Chocolate with a excessive cocoa content material of 70% and above is taken into account wholesome as in comparison with the others. 

5. Can Dark Chocolate cut back weight?

Research means that the monounsaturated fatty acids current in Dark Chocolate enhance metabolism and assist you to burn energy. So, sure, Dark Chocolate can support in weight reduction. 

6. Is Dark Chocolate Bad for Hypertension?

No, analysis research counsel that flavonoids current in darkish chocolate are recognized to manage blood strain in folks with Hypertension. 

7.  What are the advantages of getting darkish chocolate?

Dark Chocolate may help in sustaining coronary heart well being, shedding weight, regulating blood strain, treating despair, stopping pores and skin harm and so forth. 

8. What are the disadvantages of darkish chocolate?

There are just a few negative effects of consuming extra Dark Chocolate. It can enhance coronary heart charge, trigger nervousness and irritability, nervousness, and even dehydration. 

9. What darkish chocolate is healthiest? 

Any Dark Chocolate having 70% and above of cacao content material is taken into account wholesome. 

10. How a lot darkish chocolate can you may have in a day?

20-30 grams or 2-3 blocks of Dark Chocolate per day is thought to be a protected amount that may be consumed by folks. 

11. What is the most effective time to eat darkish chocolate? 

You can eat Dark Chocolate at any time of the day. However, in case your purpose is to drop pounds, have a chunk of darkish chocolate half-hour earlier than your meal or as a noon snack. 

12. Is it dangerous to eat darkish chocolate?

No, if consumed carefully, darkish chocolate accommodates tons of vitamins and it supplies varied well being advantages. 

13. How a lot darkish chocolate can I eat on a weight-reduction plan?

If you’re on a strict weight-reduction plan you’ll be able to eat as much as 28 grams of darkish chocolate every day. 

14. Can I eat 100g of darkish chocolate a day?

100 grams of darkish chocolate a day is a reasonably large quantity that can have 604 energy and may be exceptionally unhealthy. 

15. Why is darkish chocolate larger in energy?

About 65% of the energy in darkish chocolate are from fat and therefore larger in energy.

16. Is darkish chocolate decrease in energy? 

No, Dark Chocolate is wealthy in energy. Every 100 gram of Dark chocolate has 604 energy. 

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