Dark chocolate has gained a reputation as a health food, with some surprising potential health benefits – in addition to being delicious.ย However, keep in mind that not all chocolate is the same! Although pure dark chocolate may give you these health benefits, it often is part of a sugary treat, which can cause weight gain and other health complications. So, you can take pleasure in consuming chocolate sweets, but remember they are treats and not for health!
This article explains how you can get the health benefits of dark chocolate without all the complications, if you are looking to consume chocolate for benefits such as mood improvement or heart health.
What is Dark Chocolate?
Dark chocolate is a type of chocolate that is made with a high percentage of cocoa solids and a low percentage of milk solids, fats and sugar. It is typically less sweet than milk chocolate and has a more intense, slightly bitter taste.
The exact percentage of cocoa solids required for chocolate to be considered “dark” can vary depending on the country or region, but generally it contains at least 50% cocoa solids. Some brands may produce darker chocolate with a cocoa percentage of 70% or higher. Remember if you want to gain the health benefits, get pure dark chocolate or dark chocolate with over 90% cocoa.
Dark chocolate is often touted as being healthier than other types of chocolate due to its higher concentration of antioxidants, flavonoids, and other beneficial nutrients found in cocoa. However, it is still important to consume it in moderation if you consume it in sweets, as it is still high in calories and fat.
What is the Difference Between Dark Chocolate and Sweet Chocolate or Milk Chocolate?
The main difference between dark chocolate and sweet or milk chocolate is the percentage of cocoa solids they contain. However, there is a lot of variation among different types and brands of dark chocolates and sweet chocolates. So, in considering your purchases of chocolates, you should carefully look at the labels. Consider the ingredients, nutritional content, fat content and calories in making your selections.
Generally speaking, dark chocolate contains a higher percentage of cocoa solids and a lower percentage of sugar than sweet chocolates. Dark chocolate typically contains at least 50% cocoa solids, although it can go up to 100% in some cases. The lower sugar content in dark chocolate gives it a more intense, slightly bitter taste.
On the other hand, sweet chocolate, also known as milk chocolate, has a lower percentage of cocoa solids and a higher percentage of sugar and milk solids. It typically contains between almost no cocoa to up to 50% cocoa solids, and its sweetness gives it a mild and creamy taste. So, generally, you will not get anywhere near the nutritional benefits discussed in this article from sweet or milk chocolates.
In addition to the differences in cocoa, fat and sugar content, dark chocolate is often considered to be healthier than sweet chocolate due to its higher concentration of antioxidants and flavonoids. However, both types of chocolate should be consumed in moderation as they are high in calories and fat.
Comparing Dark Chocolate vs. Milk Chocolate
Milk chocolate is probably the most popular form of chocolate and has its place a a delicious candy or dessert, but dark chocolate also can be a candy or dessert as well. Keep in mind that the exact characteristics of each particular dark and milk chocolate can vary depending on the brand and specific recipe used. Here’s a table comparing dark chocolate and milk chocolate:
| Characteristics | Dark Chocolate | Milk Chocolate |
|---|---|---|
| Cocoa content | Higher cocoa content; typically contains 70% or more cocoa solids | Lower cocoa content; typically contains 10-50% cocoa solids |
| Sugar content | Lower sugar content; typically contains less sugar than milk chocolate | Higher sugar content; typically contains more sugar than dark chocolate |
| Fat content | Lower fat content; typically contains less milk fat than milk chocolate | Higher fat content; typically contains more milk fat than dark chocolate |
| Flavor | Bitter or semi-sweet flavor, depending on the recipe | Sweet flavor; often has a creamy, smooth taste |
| Health benefits | Rich in antioxidants and flavanols, which may help reduce inflammation and improve heart health | Generally less nutritious than dark chocolate; may provide some benefit from milk content such as calcium and vitamin D |
| Calories | Lower in calories; typically contains fewer calories per serving than milk chocolate | Higher in calories; typically contains more calories per serving than dark chocolate |
| Uses | Often used in baking, cooking, or as a stand-alone snack | Popular for candy bars, desserts, and as a stand-alone snack |
| Allergens | May be suitable for people with lactose intolerance or milk allergies | Not suitable for people with lactose intolerance or milk allergies |
Nutritional Content of Pure Dark Cocoa
In discussing the benefits of dark chocolate, the best way to look at the nutritional content is to consider the nutritional content of pure dark cocoa. The reason is that there is an enormous variation between the ingredients of different types of sweetened chocolates, even in dark chocolate bars andย sweets. So, to understand the nutritional benefits, you really should understand the benefits of pure dark cocoa itself. Then you can consider adding dark chocolate to your diet, understanding that you only will get the health benefits if you consume pure cocoa and any sugars and fats added in the product you buy will just counteract the good things.
This table shows the approximate nutritional content of one tablespoon (about 5 grams) of pure dark cocoa powder, including some key minerals and the percentage of the recommended daily intake (RDI) based on a 2,000 calorie diet:
| Nutrient | Amount per 1 tablespoon (about 5 g) | % of RDI |
|---|---|---|
| Calories | 12 | 1% |
| Fat | 0.7 g | 1% |
| Saturated fat | 0.4 g | 2% |
| Carbohydrates | 3 g | 1% |
| Fiber | 2 g | 8% |
| Sugar | 0.1 g | – |
| Protein | 1 g | 2% |
| Iron | 0.7 mg | 4% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 33 mg | 3% |
| Potassium | 125 mg | 3% |
| Zinc | 0.2 mg | 1% |
| Copper | 0.2 mg | 8% |
Benefits of Dark Chocolate
Dark chocolate has several potential health benefits when consumed in moderation as part of a balanced diet. Remember, in order to get these health benefits do not consume your dark chocolate as candies or sweets, since those contain a lot of sugars and fats. It is better to consume pure dark cocoa powder, like in cocoa drinks, or in baked goods, minimizing the fat and sugar added.
These health benefits of chocolate are just from the pure dark cocoa itself, not from the candy bars or other sweetened products.
Heart health: The flavanols in dark chocolate may help lower blood pressure, improve blood flow, and reduce the risk of heart disease, according to some studies. The antioxidants in pure dark chocolate may also help reduce inflammation and protect against damage to the lining of the blood vessels. In addition pure dark chocolate contains a good amount of potassium that can benefit cardiovascular health.
Brain function: The flavanols in pure dark chocolate may also help improve brain function and memory by increasing blood flow to the brain and promoting the growth of new brain cells.
Mood and stress relief: Dark chocolate contains compounds that are believed can help stimulate the production of endorphins, which are the body’s natural feel-good chemicals. It should be noted that this benefit may in part be gained from other ingredients in sweetened chocolates, although studies indicate that at least some of the benefit may be derived from the pure dark chocolate. It may also help reduce stress hormones in the body.
Blood sugar control: The high concentration of cocoa solids in dark chocolate may help improve insulin sensitivity and reduce the risk of type 2 diabetes. However, these benefits are lost if the chocolate is consumed in sweetened form.
Skin health: The flavanols in dark chocolate mightย also help protect against sun damage, improve skin hydration and thickness, and reduce the signs of aging.
It is important to note that these benefits are primarily associated with dark chocolate that contains a high percentage of cocoa solids (at least 70%, and preferably 90%-100%). Consuming large amounts of chocolate, or chocolate with added sugars and fats, can negate the potential health benefits and lead to weight gain and other health problems.
Recipe Ideas for Dark Chocolate
Dark chocolate can be substituted for milk chocolate in almost any recipe. Here are a few recipe ideas for dark chocolate:
Dark Chocolate Bark: Melt dark chocolate and pour it onto a baking sheet lined with parchment paper. Sprinkle with your choice of mixings, such as chopped
roasted nuts, dried fruit, or sea salt. Let cool and break into pieces.
Chocolate Covered Strawberries: Melt dark chocolate in a bowl, dip fresh strawberries in the chocolate, and let cool on a baking sheet lined with parchment paper.
Chocolate Avocado Mousse: Combine melted dark chocolate with ripe avocado, honey, and vanilla extract in a blender until smooth. Chill in the refrigerator for at least 30 minutes before serving.
Dark Chocolate Oatmeal Cookies: Add dark chocolate chips to an oatmeal cookie recipe for an extra burst of flavor.
Dark Chocolate Smoothie: Blend together almond milk, banana, cocoa powder, and ice for a delicious and healthy chocolate smoothie.
Dark Chocolate Brownies: Use dark chocolate in your favorite brownie recipe for a rich treat.
Disadvantages of Dark Chocolate
While dark chocolate has many potential health benefits when consumed in moderation and in a pure form, there are also some disadvantages to consider, especially if we are talking about sweet chocolate, which is the most typical form:
Potential Heavy Metal Contamination:ย A study by Consumer Reports found unduly high levels of lead and cadmium in some brands of of dark chocolate. You could also say that no level of lead or cadmium is acceptable, and care should be used in selecting a good brand, which addresses these contaminants. Cadmium apparently is taken up by the cacao plant from soil as it grows. Lead accumulates on the shells of the cacao beans.
Sweet Chocolate is high in calories: Dark chocolate sweets and candies are very high in calories, just like other sweets and candies. Because they are so delicious, they can be easy to overeat, leading to weight gain if consumed in excess.
High in sugar: Some a lot of chocolate products contain added sugars, which can contribute to tooth decay, high blood sugar levels, and other health problems. If you want to gain the health benefits and avoid the disadvantages of sugar and other sweeteners, carefully read the product labels of the chocolates you buy.
Sweet chocolate is high in fat: While pure dark chocolate is relatively low in fat and contains healthy fats, the typical sweet chocolates or chocolate candies are very high in total fat content and saturated fats. This means that sweet and milk chocolates can contribute to elevated blood cholesterol levels and an increased risk of heart disease.
Caffeine: Dark chocolate contains caffeine, which can be a disadvantage for people who are sensitive to caffeine or who consume it in large amounts. It can cause jitters, anxiety, and sleep disturbances.
Oxalates: Dark chocolate contains oxalates, which can contribute to the formation of kidney stones in some people.
Not suitable for some people: Dark chocolate can trigger migraines in some people.
Pets: Surprisingly, pure chocolate can be harmful to pets, as it contains substances like theobromine that can be toxic to dogs and cats. Although they would have to eat a lot of it to get very sick, it is best to store your pure dark chocolate away from them, and don’t give them chocolate treats meant for people!
All in all, pure dark chocolate can have some great health benefits, and even help to improve mood. Also, while dark chocolate may have potential health benefits, it’s still important to consume it in moderation as many dark chocolate sweets can still be high in calories and fat depending on its recipe. If consumed in sweets, remember those are treats.