Chocolate, which is loved by everyone from 7 to 70, has been the subject of many researches. Dark chocolate, also known as dark chocolateconcentrated on. The results of the research were pleasing for chocolate lovers and those who say "I can't give up chocolate even if I diet". It is stated that as long as the right choice is made and eaten in small quantities, it is a food that should be consumed every day and has many health benefits. The benefits of dark chocolate appear as accelerating blood flow, protecting against heart diseases, preventing cancer, strengthening the brain and even giving happiness.
Benefits of dark chocolate
It is a nutritious food that can positively affect our health. Produced from the seeds of the cocoa tree, chocolate is one of the best sources of antioxidants.
What is Dark Chocolate?
Dark chocolate is produced by adding fat and sugar to cocoa. It differs from milk chocolate because it contains no milk at all. The amount of sugar in dark chocolate is less than other chocolates, but the method of preparation is the same. To understand whether a chocolate is dark or not, it is necessary to look at the cocoa ratio. Chocolates with a cocoa content of 70% or more are dark.
Dark Chocolate Nutrition Value
Dark chocolate with quality cocoa content contains high amounts of fiber and minerals. The nutritional value of 70 grams of dark chocolate containing 85-100% cocoa is as follows;
Fiber: 11 grams
Iron: 67% of the RDI
Magnesium: 58% of the RDI
Copper: 89% of the RDI
Manganese: 98% of the RDI
It also contains potassium, phosphorus, zinc and selenium. Of course, 100 grams is a large amount and not something you can consume daily. Calories in 100 grams of dark chocolate with moderate sugar content with all these nutrientsIs 600.
Cocoa and dark chocolate have an excellent profile in terms of fatty acids. It contains small amounts of polyunsaturated fats along with saturated and monounsaturated fats. At the same time, compared to coffee, its contentkafein and stimulant substances such as theobromine are present in smaller amounts.
Benefits of Dark Chocolate
Contains powerful antioxidants
Dark chocolate contains organic compounds that are biologically active and act as antioxidants. Thesepolyphenols, flavanols, catechins. Dark chocolate has been shown to be rich in these compounds, as polyphenols and antioxidant activity. blueberries and has more powerful antioxidant properties than acai.
The flavols in dark chocolate stimulate the veins to produce nitric oxide, a gas. One of nitric oxide's jobs is to send signals to the arteries to relax; this lowers the blood flow resistance and therefore the blood pressure is also lowered.
Protects against LDL oxidation
Eating dark chocolate eliminates some of the factors that may put you at risk for heart disease. It significantly reduces oxidized LDL cholesterol. It also raises HDL cholesterol.
Protects from heart diseases
The compounds in dark chocolate are protective against LDL oxidation. In the long run, this allows for a reduction in cholesterol transmitted to the arteries and a lower risk of heart disease.
Protects against cancer
Cocoa contains polyphenol antioxidants with antioxidant properties. Polyphenol antioxidants protect the body from free radicals. This protection slows down the aging process and even protects the body against cancer and heart diseases.
Gives happiness
Eating dark chocolate reduces stress by triggering endorphins, just like exercising. In short, it makes you feel happy.
Lowers blood sugar
Eating dark chocolate lowers blood sugar. Cocoa polyphenols in dark chocolate directly affect insulin resistance and reduce the risk of diabetes.
Protects intestinal health
Beneficial bacteria in the gut ferment dark chocolate and produce anti-inflammatory compounds. Cocoa flavanols significantly increase the growth of beneficial gut bacteria.
The benefits of dark chocolate for the brain
Dark chocolate improves brain function. In a study conducted with volunteers, it was found that those who consumed cocoa with a high flavonol content improved blood flow in the brain after 5 days.
Cocoa it also significantly improves cognitive functions in mentally retarded elderly people. Provides verbal fluency. One of the reasons why cocoa increases brain functions in the short term is that it contains stimulant substances such as caffeine and theobromine.
Dark chocolate benefits for skin
The bioactive compounds in dark chocolate help protect the skin. Flavonols protect against sun damage. It improves blood flow to the skin and increases skin hydration.
The benefits of dark chocolate for hair
Dark chocolate is rich in cocoa. Cocoa contains proanthocyanidins that are known to promote hair growth. In studies with mice, proanthocyanidins have been found to induce the anagen phase of hair growth. Anagen is the active growth phase of the hair follicles, in which the hair follicle divides rapidly.
How to Choose Healthy and High Quality Dark Chocolate?
Most of the chocolates sold as dark in the market are not dark. You should choose quality organic and dark colored ones with 70% or more cocoa content. Dark chocolate contains a small amount of sugar, usually a small amount. The darker the chocolate, the less sugar content it has.
Chocolates made with few ingredients are the best. Dark chocolate always has chocolate liquor or cocoa as the first ingredient. Some may use additives such as cocoa powder and cocoa butter. These are acceptable additions to dark chocolate.
Sometimes other ingredients can be added to extend its appearance, flavor and shelf life. Some of these substances are harmless, while others can adversely affect the overall quality of the chocolate. The following ingredients can be added to dark chocolate:
Sugar
lecithin
Milk
Aromas
Trans fat
Trans fat Do not buy dark chocolate containing Because these fats are an important risk factor for heart diseases. While it's not common to add trans fat to chocolate, manufacturers sometimes add it to extend its shelf life. Check the ingredient list to make sure the chocolate is trans fat-free. If a hydrogenated or partially hydrogenated oil is present, it contains trans fat.
Dark Chocolate Harms
Anxiety: Due to the caffeine content of dark chocolate, it can cause some problems such as anxiety when consumed excessively. Therefore, it should be consumed in moderation.
Arrhythmia: Dark chocolate has great benefits for the heart. However, the caffeine it contains can cause an irregular heartbeat in sensitive individuals. Some research shows a link between chocolate, caffeine, and arrhythmias.
Pregnancy and breastfeeding: Dark chocolate (and other chocolates) in normal quantities are safe for pregnant and breastfeeding women. Do not overdo it (due to its caffeine content). Consume it in moderation.
Other possible problems with caffeine:The caffeine in dark chocolate may also worsen the following conditions (individuals with these conditions should consume dark chocolate in moderation):
Diarrhea
Glaucoma
Hypertension
irritable bowel syndrome
Osteoporosis
What is the Difference Between Dark Chocolate and Milk Chocolate?
Dark chocolate has a lot of cocoa content. Milk chocolate is mainly made from milk solids. Dark chocolate is slightly bitter, unlike its milky cousin.
It contains more caffeine than regular milk chocolate. This is because of the high cocoa content in dark chocolate.
Does Dark Chocolate Weaken?
Dark chocolate is a healthy food because it contains beneficial compounds such as polyphenols, flavanols and catechins. It is a matter of curiosity whether such a useful food helps to lose weight.
How Does Dark Chocolate Lose Weight?
Dark chocolate has many potential benefits for weight loss;
It improves insulin sensitivity.
It reduces appetite.
It improves mood by controlling stress hormones.
Accelerates metabolism.
It reduces body fat.
It reduces inflammation that causes weight gain.
Things to consider when consuming dark chocolate to lose weight
Although dark chocolate provides weight loss, it should be consumed with caution.
First, dark chocolate is high in fat and calories. 28 grams of dark chocolate contains 155 calories and about 9 grams of fat.
Some types of dark chocolate contain high amounts of sugar that can be harmful to health. In addition to increasing the number of calories in this product, sugar triggers chronic health problems such as liver disease, heart disease, and diabetes.
Therefore, during the weight loss phase, take good quality dark chocolate and do not overdo it. For best results, eat no more than about 30 grams at a time and choose products that are low in added sugar and contain at least 70% cocoa.
Does Dark Chocolate Make You Gain Weight?
If consumed excessively, it can cause weight gain. Dark chocolate is high in calories. An average of 30 grams of dark chocolate per day is sufficient consumption.
