Compounds in Dark Chocolate
Cocoa beans contain 300+ healthful chemical compounds. Dark chocolate can be made with cocoa liquor, cocoa butter, and sometimes cocoa powder.
Polyphenols are plant compounds that act as antioxidants. Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Free radicals are molecules produced when your body breaks down food or when you're exposed to tobacco smoke or radiation.
Polyphenols found in cacao include phenolic acids, stilbenes, flavonol and flavan-3 oils, anthocyanins, and procyanidins. Some non-polyphenolic methylxanthine components in cacao are theobromine, caffeine, and theophylline.
Cocoa or Cacao?
Cacao seeds are the raw Theobroma cacao tree product, lightly processed into cacao nibs or cacao powder. Cocoa is roasted and further processing with alkali, ground and smoothed into into liquid cocoa liquor, then can be separated into cocoa butter and cocoa solids.
Dark Chocolate Benefits
The bioactive plant compounds in cacao and some high percentage dark chocolate have been associated with many health benefits.
May Protect Heart Health
Cocoa is rich in naturally occurring chemicals called flavonoids, mostly epicatechins, which are good for heart health. Flavanols can assist to relax blood vessels, virtually improving blood flow, lowering blood pressure, and reducing inflammation, conditions of cardiovascular disease and stroke, or proper circulation and brain health.
May Improve Lipid Profiles
Consuming 2 grams of greater than 70% dark chocolate daily for six months may have been shown to improve cholesterol and triglycerides, while obviously higher percentage chocolate means lower sugar intake.
May Lower Diabetes Risk
Research suggests that a small amount high percentage dark chocolate (try 80%-88%, there exists a 102% that's not bad!) daily may help manage diabetes or possibly even lower the risk of developing insulin resistance.
Good for the Gut Microbiome
A probiotic effect has been found in dark chocolate research, showing restructuring in gut microbiome diversity and composition, playing a vital role in disease and overall health.
Mood-Altering Properties
Possibly due to a better gut microbiome, dark chocolate may improve positive moods. Gut microbial diversity can be associated with higher positive emotions and reduced feelings of loneliness. A study found people who enjoyed 85% cocoa chocolate saw improvements in their mood but not those who ate 75% cocoa! The greater sugar content in 75% would lead to mood swings instead, the "sugar crash" becoming potentially uncomfortable socially.
Stress Relief
Stress hormones cortisol and adrenaline/epinephrine may be lowered by polyphenols in cocoa, for regular people and highly stressed consumers of dark chocolate.
Improved Brain Function
Cognitive function, protected neurons, improved blood flow to the brain, and potential protection against degenerative brain conditions such as Alzheimer's and Parkinson's disease can come from the flavonoids in cocoa.
Stronger Immune System
To protect against cell death, potentially cancer and the effects of degenerative aging processes, cell damage from free radicals, behold the antioxidant properties in dark chocolate.
Enhanced Athletic Performance
Improving circulation and lowering the oxygen required when exercising, the nitric oxide is raised in blood flow from dark chocolate compounds.
Dark Chocolate Bar Care to Maximize Health Effects
Chocolate can last two years when stored in a cool, dry place but not in the refrigerator. Some other essential factors:
- 70% or higher dark chocolate has the most flavonoids.
- Dutch-processed or alkali added reduces flavanols. High percentage, baking, natural cocoa keeps the most flavanols.
- Farming, harvesting, and transporting chocolate may involve child labor or other unfair labor practices unless labeled "Fair Trade" or cooperative, "bean to bar", and other signs they are produced without child labor and at a fair wage for workers.
High in calories and high in good fat, some dark chocolate products may also have added sugars. Overeating can lead to weight gain and impaired glucose homeostasis, especially for those with type 2 diabetes.
Who Shouldn’t Eat Dark Chocolate
A small amount daily, as suggested on the package serving size, is generally safe for most people.
- Be aware that some people are allergic to chocolate.
- Chocolate can trigger acid reflux or migraines for those already prone to such conditions.
- Cocoa solids contain caffeine, the darker the chocolate the more caffeine content. One 70-85% 100g bar of dark chocolate can have 60-120mg of caffeine, about the same amount or more caffeine as a 100g cup of coffee.
- Lead and cadmium are found in higher than generally acceptable food standards in some dark chocolate, but no testing or labeling is required. Heavy metal exposure is linked to severe health problems such as respiratory, neurological, digestive, cardiovascular, urinary, and immune system disorders.