Properties of dark chocolate: Can dark chocolate cause weight loss?
Chocolate was one of the best foods, and it always made me happy as a child and put a smile on my face when I was sad. Gradually, as I grew older, I became more familiar with chocolates with a bitter taste, and I heard things about the properties of dark chocolate from all corners.
Being obsessed with chocolate has its advantages and disadvantages. On the one hand, you can get more energy by eating a chocolate bar when tired. Still, on the other hand, you will suffer from an addiction that can lead to obesity over time.
What are the properties of dark chocolate?
Dark chocolate is full of nutrients that can positively affect human health. Made from the beans of the cocoa tree, these chocolates are one of the best sources of antioxidants you can find.
Studies show that dark chocolate can help improve health and reduce the risk of heart disease. In the following, we are going to talk more about the properties of dark chocolate and discuss seven advantages of consuming this chocolate:
1. Being nutritious
Good quality dark chocolate is generally very nutrient-dense and contains the right amount of fiber and minerals. In general, each 100 grams of dark chocolate with 70-85% cocoa contains the following ingredients:
- 11 grams of fiber
- 66% of the DV for iron
- 57% of the DV for magnesium
- 196% of the DV for copper
- 85% of the DV for manganese
Note that the Daily Value standard (DV), assigned to the recommended daily amount of nutrients, is used to calculate the amount of nutrients in dark chocolate.
In addition to the mentioned items, 100 grams of dark chocolate contains potassium, phosphorus, zinc, and selenium. Of course, 100 grams is a relatively large amount of chocolate that should be consumed only a few times a week. Apart from nutrients, dark chocolate contains calories and sugar.
This is why it is better not to overuse dark chocolate’s properties. Cocoa fats are also composed of oleic acid, stearic acid, and palmitic acid. Stearic acid has a neutralizing effect on body cholesterol, while palmitic acid increases the level of cholesterol in a small way.
Dark chocolate also contains stimulants such as caffeine and theobromine. You may think that eating dark chocolate can keep you awake at night, but the caffeine content of these chocolates is much less than that of coffee and will not disturb your sleep schedule.
2. Source of antioxidants
Oxygen radical absorbance capacity (ORAC) measures food antioxidant activity. Researchers put a set of free radicals against a food sample and see how well the antioxidants in the food can scavenge the free radicals. However, dark chocolate is full of biologically active organic compounds.
The organic compounds inside dark chocolate can help reduce cholesterol in the human body and improve the cholesterol-removal process.
3. Improving blood flow and lowering blood pressure
One of the most essential properties of dark chocolate is improving blood flow. Flavonoids in dark chocolate can produce oxides. These oxides are responsible for sending a signal to the blood arteries to relax, reducing blood flow resistance and decreasing blood pressure.
4. Improving brain function
Eating cocoa, which is high in flavanols, improves blood flow to the brain in adults. This is why attention, verbal learning, and memory improve in individuals after eating cocoa.
Cocoa flavonoids can also help preserve cognitive function in older adults and reduce the likelihood of dementia in the long term. However, this research is still in its early stages.
Apart from that, cocoa contains stimulating substances that can be the main reason for improving brain function in the short term, and this is known as one of the most important properties of dark chocolate.
5. Increasing good cholesterol and protecting bad cholesterol
Consuming dark chocolate can help improve several important risk factors for heart disease. This includes protection against high cholesterol, which can help increase good cholesterol (HDL) levels and protect lousy cholesterol (LDL) from oxidation. Oxidation of LDL causes tissue damage, such as the lining of blood vessels in the heart.
6. Protecting the skin from sun damage
Antioxidants in dark chocolate increase blood flow to the skin and protect it from damage caused by the sun’s ultraviolet rays.
A study was conducted in 2021 on 20 healthy young women. Its results showed that the daily consumption of dark chocolate containing high flavonol (about 1.5 ounces per day) for 12 weeks significantly increases the skin’s antioxidant capacity and provides better protection against damage caused by the sun’s ultraviolet (UV) rays.
This is because dark chocolate’s phenolic compounds, or flavonoids, have strong antioxidant properties. These compounds protect the skin against ultraviolet rays by neutralizing free radicals.
7. Improve mood
The good news is that if you feel better after eating dark chocolate, there’s a scientific reason. Long-term consumption of dark chocolate is associated with feelings of pleasure and happiness.
These feelings may be caused by compounds called polyphenols. Polyphenols are antioxidants that reduce cortisol (the stress hormone). Therefore, eating dark chocolate can have mood-enhancing benefits.
8. Properties of dark chocolate for women
Dark chocolate can have many benefits for women. In the following, we mention the most important of these.
- Dark chocolate contains compounds that can help reduce stress and improve mood. This can be especially helpful during menstruation or menopause when mood swings are common.
- Dark chocolate’s flavonoids help to improve cardiovascular health. These compounds reduce blood pressure, improve blood flow, and reduce the risk of heart disease.
- Antioxidants in dark chocolate can help protect skin from UV damage and premature aging.
- Some studies have shown that moderate consumption of dark chocolate can help improve insulin sensitivity and reduce the risk of type 2 diabetes.
- Consuming dark chocolate during pregnancy may help reduce the risk of preeclampsia (preeclampsia), a common pregnancy complication associated with high blood pressure.
- Dark chocolate is a good source of iron, which can help prevent or manage iron deficiency anemia, a common problem among women.
What are the disadvantages of dark chocolate?
As we have mentioned before, dark chocolate has many disadvantages as well. In the following, we are going to talk more about the harms of dark chocolate:
1. Not being healthy
Chocolate, even dark chocolate, has many different types, each containing various amounts of organic and mineral substances.
For example, white chocolate does not contain cocoa particles. It is known as the unhealthiest chocolate in the world, and some chocolates contain sugar and saturated fat that can endanger your health. These can also be very harmful to the diet of people with diabetes.
2. Weight gain
We mentioned above that dark chocolate reduces blood cholesterol levels. However, consuming too much chocolate can eventually lead to weight gain.
In general, chocolate is very high in calories, and even if you consume dark chocolate throughout the day, you have to accept the risk of gaining weight.
3. Digestive problems
Overeating chocolate can cause digestive problems such as nausea, muscle cramps, and diarrhea due to its high levels of caffeine and theobromine. In addition, most chocolates contain high fat, sugar, and lactose levels, which can lead to bloating.
The difference in the properties of dark chocolate with different percentages of cocoa
The properties of dark chocolate can be different according to the percentage of cocoa in it. The cocoa percentage indicates the amount of pure cocoa in chocolate.
The higher the percentage of cocoa, the lower the sugar content and the more valuable properties it has. Below, we explain the properties of dark chocolate with different percentages of cocoa as a healthy snack.
Dark chocolate 96% cocoa
The lowest amount of sugar: This type of chocolate contains the lowest amount of sugar.
More bitter taste: The taste is very bitter due to the high cocoa content.
More Antioxidants: Contains a high amount of antioxidants that can help reduce stress and prevent chronic diseases.
99% cocoa
Highest cocoa content: Almost the purest form of cocoa found in chocolate.
Very bitter taste: It may be too bitter for some people.
Suitable for people who want to minimize sugar.
90% cocoa
A good balance of bitter and sweet taste: It has a bitter taste with a hint of sweetness.
Contains antioxidants and nutrients such as iron, magnesium, and fiber.
85% cocoa
Bitter taste with a more balanced sweetness: For many people, this percentage of cocoa is just the right amount of bitter and sweet.
A good source of flavonoids, which help improve blood flow and lower blood pressure.
Reducing the risk of heart diseases: due to the high content of antioxidants and biologically active compounds.
When choosing dark chocolate, paying attention to the percentage of cocoa and its sugar content is essential. Chocolates with a higher cocoa percentage are generally healthier, But their taste may be too bitter for some. The choice of chocolate depends on your personal preferences and health goals.
Does dark chocolate affect weight loss?
Earlier, we discussed dark chocolate’s properties and disadvantages. Now, we are going to address the myth mentioned at the beginning of the article and answer once and for all the question of whether dark chocolate is effective in losing weight.
The answer is that it can be effective; Dark chocolate can help people lose weight, albeit mildly, through various mechanisms such as improving insulin sensitivity, reducing hunger and appetite, and improving mood. But as we said, consuming it too much can have the opposite result and cause weight gain.
On the other hand, it is suggested that when consuming dark chocolate, you go for quality products with little sugar and at least 70% cocoa to ensure its inclusion in your diet.
final word
Due to its ingredients, food can be helpful to the human body. Still, balanced consumption is something that you should pay attention to in food plans. Finally, the myth of slimming with dark chocolate may not be such a myth, and research has proven it. However, its effect on your body is not the only way to lose a few kilos by consuming it for a month.