Is Dark Chocolate Candy Actually Good For You?
If something sounds too good to be true, it usually is. Or is it? There’s an age old question, “Is dark chocolate candy actually good for you?” and the short answer is yes – but with a few stipulations related to sugar and quantity.
Before we get into the, “Yes, but…” part of the conversation, let’s stick with the dark chocolate health benefits first. Get ready to add 75% cacao to your next grocery list.
What Are Antioxidants?
Cutting straight to the chase, most of the health benefits of dark chocolate revolve around its disease-fighting antioxidants.
Typically, we hear about antioxidants when discussing fruits, vegetables, nuts, and seeds. But, all chocolate originates from the cocoa bean, and this is where its health starts.
If you’ve ever heard people talk about all the “junk” we put in our systems, they could be alluding to something called free radicals.
Free radicals enter our system whenever we eat unhealthy, over-processed foods. They’re unstable atoms that damage the cells within our bodies.
These atoms are radicals, in the bad sense of the word. But don’t beat yourself up too much. Some of the free radicals in our system aren’t things we deliberately put there. Sometimes they’re environmental elements out of our control like smoke or smog.
Antioxidants, however, are little crime fighters. When they enter the system, they find ways to protect our healthy cells and diminish the damage caused by free radicals.
To be a little more specific, the type of antioxidants that make dark chocolate healthy are known as flavonoids.
So, the body registers these healthy elements when they enter the system and uses them to prevent – or, at least, lessen – the effects of free radicals.
Benefits of Eating Dark Chocolate Candy
Anytime we’re considering healthy lifestyle changes, we must verify the facts with as much scientific research as possible. Here’s what some of the experts say.
Lower Cholesterol
Is dark chocolate good for your heart? Well, studies show it may help to reduce blood pressure and the risk of heart disease. The American Heart Association has found that dark chocolate may reduce low-density lipoproteins (LDLs). Typically, we hear this referred to as “bad cholesterol.”
Cholesterol, of course, can clog the arteries. Imagine enjoying a small square of chocolate per night, knowing it could potentially clear up those arteries, instead of further clogging them with plaque?
Almonds are also touted for the LDL-fighting capacities. So, a wonderful way to end the day could include a small plate of raw almonds, dark chocolate, and red grapes.
Reduced Risk of Diabetes
When you read about foods that help the heart, there’s often a link to diabetes, as well. Sure enough, dark chocolate falls into that category, as well, making it one of the reasons why chocolate is good for you.
It’s thought that dark chocolate may reduce the body’s risk of developing insulin resistance – a key indicator that diabetes may be on the way. But, again, don’t forget the fact that dark chocolate does contain sugar. So, only an ounce of prevention is required.
Less Inflammation
Thanks, again, to those wonderful antioxidants, dark chocolate may help to reduce chronic inflammation, making it one of the best reasons to eat dark chocolate. This is one of the greatest strengths of antioxidants.
One of the studies that examines dark chocolate’s anti-inflammatory effects also considers its direct effect on immune cells. Isn’t that a nice thought? An apple a day – and a square of chocolate a day – could keep the doctor away?
High In Fiber
Dark chocolate’s heart benefits often take center stage – and rightly so. But, something that’s not touted as often is the fact that it’s also high in fiber.
This can contribute to an overall sensation of feeling fuller longer. What a great way to curb your appetite – through chocolate. But, fiber, overall, promotes digestive health. It introduces probiotics into the system, which may help to balance the overall ecosystem of the gut.
And, not to ruin the moment, but fiber also affects our stool, helping to avoid constipation and other bathroom-related struggles.
What About Sugar?
If this is where you mind went to next, you’re onto something. Straight cacao would be far too bitter without something to take the edge off. This is where sugar enters the scene – one of the dark chocolate side effects.
Many varieties of dark chocolate contain sugar and saturated fat. Two things that are, indeed, not heart-healthy.
Like other forms of chocolate, dark chocolate also contains calories. So, we can’t approach this by saying, “I need all those antioxidants; let me eat more.” No, indeed. The only thing you’ll be looking at is future weight gain.
That said, you can pair the antioxidants found in dark chocolate with other healthy alternatives such as green or white tea. Here’s more on the different types of tea and their benefits. Not a bad way to wind down at the end of a long day, right?
What About Milk and White Chocolate?
Are you wondering why every Snickers bar or Cadbury bunny didn’t provide you with the same health benefits throughout the years? Fair question.
Milk chocolate has not shown similar benefits, due to its processing. After all those rounds of processing, many of the helpful compounds, especially the flavonoids, are removed. Milk chocolate also tends to have a lot more sugar (hence its tastiness).
Perhaps worst of all, white chocolate contains almost zero health benefits because its key ingredients include cocoa butter, sugar, and milk. Save this variety for only the very special occasions in life because it’s basically an indulgence more than a health-conscious choice.
How Much Dark Chocolate Candy Can You Eat?
Like most things in life, moderation is key. It’s not even a fine line; it’s a very broad line. You can quickly go from eating a small amount and reaping the benefits of dark chocolate to eating too much and nullifying all those dark chocolate benefits.
An entire dark chocolate bar contains about 800 calories and 78 grams of sugar. Since that is, indeed, a lot, it may make you wonder about milk chocolate.
A standard milk chocolate bar may contain about the same number of calories. However, it also comes with about twice the amount of sugar. And therein lies the problem.
Most doctors will tell you to only enjoy a bite a day. You have to find a way to make it a special moment and savor it slowly. Take that small bite, let it melt in your mouth, and then follow it up with a few sips of tea. Enjoy a few almonds thereafter.
Remember, dark chocolate is neither calorie- nor sugar-free. So, you simply cannot overindulge if your primary goal is to reap those heart-healthy benefits. In the end, you could bring on weight gain which, as we know, only puts a further strain on the heart.
What Kind Should You Buy?
Once you venture over to the candy aisle in your health food store, you might notice a large variety of dark chocolate. The first thing to note is the percentage. The higher the percentage of cacao, the better chance you stand of reaping its rewards. So, what percentage of dark chocolate is healthy?
Try to aim for something 70% or higher. You can take a gradual approach to this, too. If this is your first time exploring dark chocolate, start with 70%. In time, you can increase that to 80% or higher.
Some of the brands that have earned the title of best dark chocolate include:
Amano Artisan Chocolate Dos Rios Dark Chocolate Bar (70% cacao)
Divine Dark Chocolate Bar (85% cacao)
K+M Hacienda Victoria Ecuado Chocolate (85% cacao)
Pascha Organic dark Chocolate Bars (85% cacao)
Theo Dark Chocolate (85% cacao)
You can see that 85% may be quite doable, since it often makes its way to the best-seller lists. See if your palate can handle it. If so, dive right into those rich and creamy waters!
And, again, when you pair your evening chocolate with something a little more bitter, like green tea, it’s only going to draw out those extraordinary moments of sweetness, no matter the percentage.
Enjoy a Few Small Bites of Dark Chocolate Candy Today
There you have it! Is dark chocolate actually good for you? The answer is a resounding yes. But, never neglect those stipulations. You have to enjoy it in small quantities. Basically, do it right or don’t do it at all.
To make the whole process as enjoyable as possible, pair your dark chocolate with other treats like raw almonds or red grapes. Sip on your favorite evening tea and enjoy those calm moments of relaxation when, even though you can’t see it, you know you’re nourishing your body.
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