In 2007 and 2008, between 30 percent and 35 percent of Americans were obese, according to a study published in the Journal of the American Medical Association in January 2010. Most people know that they should lose weight but do not change their exercise or eating habits because those changes take time and sustained effort. Moderate consumption of dark chocolate might have a place in a healthful diet, but it is not a weight-loss miracle food.
Types of Chocolate
Chocolate comes in three primary types: dark chocolate, milk chocolate and white chocolate. White chocolate is sweetened cocoa butter. Because it does not contain any cocoa solids, or chocolate liquor, it is not technically chocolate. In the U.S., milk chocolate is required to have at least 10 percent cocoa solids, while in Europe milk chocolate must have a minimum of 25 percent cocoa solids. Dark chocolate must have a minimum of 15 percent cocoa solids in the U.S. and 35 percent in Europe. Some dark chocolates contain up to 80 percent cocoa solids.
Fat In Dark Chocolate
According to Cacaoweb.net, dark chocolate contains less fat than milk or white chocolate. The cacao bean contains about 50 percent fat in the form of cocoa butter. Milk chocolate is mixed with milk solids which increase the fat percentage, while dark chocolate does not have added fat. If you choose to eat chocolate as part of a weight loss plan, choose dark chocolate over milk chocolate, and reduce your overall fat intake accordingly.
Sugar In Dark Chocolate
Dark chocolate is a sweetened chocolate. Unsweetened chocolate is not suitable for eating and is used primarily for baking. The amount of sugar in dark chocolate varies widely by type and brand. Bittersweet chocolate usually contains less sugar than semisweet varieties. Bittersweet chocolate generally contains between 13 and 45 percent sugar. Semisweet chocolate can contain up to 65 percent sugar, according to Cacaoweb.net.
Calories In Dark Chocolate
The most effective way to lose weight is to consume fewer calories than you burn through daily exercise. Dark chocolate is not a low-calorie food, so you will have to make up for the indulgence by adding additional exercise to your routine. Dark chocolate contains between 130 and 160 calories per ounce.
Chocolate As Part Of A Healthy Diet
Chocolate is not all bad for you. It contains antioxidants that can help lower your blood pressure and raise your insulin sensitivity, according to a joint study published by the Department of Internal Medicine and Public Health, University of L'Aquila, Italy and the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University. If you are at risk for high blood pressure or diabetes, dark chocolate may be a good choice for the occasional dessert.
Conclusions
Dark chocolate is high in calories, fat and sugar. It is not a miracle weight loss food, but it is a better choice than milk chocolate as an occasional treat.
References
- Prevalence and Trends in Obesity Among US Adults, 1999-2008
- Chocolate World: Types of Chocolate
- Cacaoweb: Nutrition Facts for Cocoa and Chocolate
- lood Pressure Is Reduced and Insulin Sensitivity Increased in Glucose-Intolerant, Hypertensive Subjects after 15 Days of Consuming High-Polyphenol Dark Chocolate
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