How Dark Chocolate Supports Heart and Gut Health?
News Desk
Islamabad: High in cocoa solids, dark chocolate is packed with essential minerals and plant compounds that support overall health. These benefits, unique to dark chocolate, include improving heart health and aiding digestion.
Unlike milk or semi-sweet chocolate, dark chocolate contains a higher percentage of cocoa, typically ranging from 70% to 85%, with some varieties even reaching up to 90% cocoa solids.
Research highlights several key advantages of dark chocolate, starting with its powerful antioxidant and anti-inflammatory properties. Dark chocolate is an excellent source of flavonoids such as catechins, anthocyanins, and proanthocyanidins.
Studies have shown that cocoa products, especially dark chocolate, have the highest flavonoid content by weight compared to other foods. “Dark chocolate has five times more flavonoids than milk chocolate,” researchers noted.
These flavonoids act as antioxidants, protecting cells from oxidative stress, a process linked to chronic diseases like heart disease and cancer.
Additionally, dark chocolate has been found to lower inflammatory markers, such as interleukin-6 (IL-6) and C-reactive protein (hs-CRP), particularly in people with conditions like type 2 diabetes.
When it comes to heart health, consuming cocoa products like dark chocolate can offer protective benefits.
Due to its high concentration of anti-inflammatory and antioxidant compounds, dark chocolate may reduce heart disease risk factors, including high blood pressure, atherosclerosis, and elevated lipid levels.
Multiple studies have shown that eating dark chocolate is linked to reduced coronary artery plaque and a lower risk of heart disease, heart attacks, and strokes.
A 2022 review of 31 studies found that cocoa consumption significantly reduced both systolic and diastolic blood pressure in individuals with normal or high blood pressure. “Chocolate is more effective at lowering blood pressure than chocolate drinks,” the review concluded.
Moreover, dark chocolate has been associated with better blood vessel function and circulation, as well as lower levels of “bad” LDL cholesterol and blood sugar.
A 2021 review found that individuals with type 2 diabetes who ate dark chocolate saw significant reductions in LDL cholesterol and fasting blood sugar levels.
Dark chocolate is also an excellent source of minerals like magnesium and iron, which are essential for various bodily functions. Magnesium plays a crucial role in regulating blood sugar and pressure, muscle contraction, and nerve function.
A one-ounce serving of 70-85% dark chocolate provides 64.6 milligrams of magnesium, covering 15% of the recommended daily intake.
Similarly, dark chocolate is a valuable source of iron, which is needed for hemoglobin production and oxygen transport within the body. A one-ounce serving provides 3.37 milligrams of iron, covering 19% of the recommended daily value.
Additionally, dark chocolate’s impact on gut health is noteworthy. A 2022 study with 48 participants found that consuming 30 grams of 85% dark chocolate for three weeks increased gut microbiota diversity and boosted levels of Blautia obeum bacteria, which produces the short-chain fatty acid butyrate.
“This study suggests that dark chocolate not only improves gut health but may also enhance mood,” the researchers stated.
While dark chocolate offers many health benefits, it also carries some risks. Due to its calorie density, consuming too much can lead to weight gain.
Additionally, all cocoa products contain caffeine and the stimulant theobromine, which can cause side effects like jitteriness, anxiety, and sleep disturbances, especially for sensitive individuals.
Pregnant women in later stages of pregnancy should limit cocoa intake, as excessive consumption may impact fetal health by constricting a blood vessel called the ductus arteriosus.
When consuming dark chocolate, moderation is key. Though it can be part of a healthy diet, it should be eaten sparingly due to its high calorie and sugar content.
To enjoy dark chocolate in a healthy way, consider adding it to baked goods, having a small piece with natural peanut butter, or dipping fresh fruit in melted dark chocolate.
However, not all dark chocolate products are created equally.
Some varieties may contain more added sugar, especially those with lower cocoa content.
It’s important to read labels and choose high-quality options with minimal added sugar to fully enjoy the health benefits of dark chocolate.
