The Bright Side of Eating Dark Chocolate

Chocolate has always been my long-time favorite confection. There was no end to my craving for this cocoa delight.  And now I’ve learned that chocolate does include some health benefits as well. In fact, studies have shown that dark chocolate may contribute to improved cardiovascular health.

There are 3 main types of chocolate; dark chocolate, milk chocolate and white chocolate. Even though milk chocolate is preferred amongst most chocolate lovers, dark chocolate has the highest nutritional value. The reason rests with dark chocolate's high cocoa content. The average cocoa content of dark chocolate is 45 to 80 percent. Milk chocolate typically contains 5 to 7 percent while white chocolate contains none. White chocolate is therefore not considered a significant source of antioxidants.

Packed with natural antioxidants, dark chocolate and cocoa is classified in the same healthy category as green tea and blueberries. That's because chocolate comes from cocoa beans which grow on the cacao tree and are full of natural plant nutrients. Most of the studies to date highlight dark chocolate's health values because it has the highest percentage of cocoa solids, therefore more flavanol antioxidants.

Cocoa contains flavanoids which help protect plants from environmental toxins and help repair damage. They can be found in a variety of foods, such as fruits and vegetables. When we eat foods rich in flavonoids, it appears that we also benefit from this "antioxidant" power.

Flavanols  are the main type of flavonoid found in cocoa and chocolate. In addition to having antioxidant qualities, research shows that flavanols have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

Albeit it’s sweet flavor, dark chocolate has a low glycemic index similar to that of oatmeal – meaning it does not send your blood sugar spiking. The antioxidants in dark chocolate may repair unhealthy blood vessels that often precede the development of diabetes while also possibly improving cells' sensitivity to insulin and glucose.

Just like any plant-based plants, dark chocolate contains an array of minerals such as copper, magnesium, potassium, calcium, and iron. It also contains traces of several basic vitamins, including vitamins C, A, E and D.

Most commercial chocolates that we buy  are highly processed. Although it was once believed that dark chocolate contained the highest levels flavanols, recent research indicates that, depending on how the dark chocolate was processed, this may not be true. The good news is that most major chocolate manufacturers are looking for ways to keep the flavanols in their processed chocolates. But for now, your best choices are likely dark chocolate over milk chocolate (especially milk chocolate that is loaded with other fats and sugars) and cocoa powder that has not undergone Dutch processing; cocoa that is treated with an alkali to neutralize its natural acidity).

Before you get too excited, you should be careful about selecting certain types of dark chocolates. The chewy caramel-marshmallow-nut-covered dark chocolate is by no means a heart-healthy food option. Beware of those extra ingredients that can add lots of extra fat and calories. There is currently no established serving size of chocolate to help you reap the cardiovascular benefits it may offer, and more research is needed in this area. However, you no longer need to feel guilty if you enjoy a small piece of dark chocolate once in a while.