Chocolate is derived from cocoa beans, which contain a number of phytonutrients. Dark chocolate has a higher percentage of cocoa powder and much less sugar than milk chocolate, which is dairy-based, and white chocolate, which is mainly sugar. Assuming at least 60 percent cocoa powder, and low levels of sugars and additives, dark chocolate can be a healthy snack.
Rich in Antioxidants
Cocoa beans are a rich source of antioxidants, which scavenge free radicals and reduce their effects. Free radicals cause inflammatory reactions, damage blood vessels, contribute to deterioration and aging and may be a factor in some cancers. The antioxidants within cocoa beans are called polyphenols, which are also in many fruits and vegetables and have been linked to better cardiovascular health, according to "Advanced Nutrition: Macronutrients, Micronutrients and Metabolism." Ounce for ounce, good quality dark chocolate with at least 60 percent cocoa powder has similar levels of antioxidants as blueberries, green tea and red wine, which are all promoted for their health benefits. Specific health benefits of consuming antioxidants include reduced risk of heart disease, hypertension, high cholesterol and some cancers.
Source of Nutrients
Cocoa beans contain minerals and vitamins essential to the body. A small dark chocolate bar, weighing 40 g or 1.4 oz., has about 14 percent of the daily requirement for copper, as cited by the "American Dietetic Association Complete Food and Nutrition Guide." The same dark chocolate bar contains about 12 percent of the daily magnesium requirement, 7 percent of the iron requirement and trace amounts of calcium and potassium. In general, unsweetened dark chocolate used for baking is the highest source of cocoa powder and the most nutritious, although most people's palates find it too bitter.
Healthy Source of Calories
In addition to cocoa powder, dark chocolate also contains cocoa butter. Cocoa butter is a fat naturally found in cocoa beans, composed of 61 percent saturated fat, 36 percent monounsaturated fat and 3 percent polyunsaturated fat, according to "Biochemistry of Human Nutrition." Of the saturated fat content, over half comes from stearic acid, which does not impact blood cholesterol levels. By comparison, milk chocolate has additional saturated fat from milk, which can affect blood cholesterol. In 40 g of dark chocolate made with 82 percent cocoa powder, 18 g are fats, and 16 g are carbohydrates - half of which are added sugar, 5 g are protein and 5 g are fiber, providing about 180 calories. The same amount of milk chocolate usually contains 220 calories. Further, dark chocolate has a surprisingly low glycemic index, which measures a food's impact on blood sugar levels.
Conclusions
Dark chocolate seems to be a relatively healthy snack, but as the saying goes, "Everything in moderation." According to the the University of Michigan Integrative Medicine, about 1 ounce of dark chocolate per day is recommended for health benefits. In addition, consuming dark chocolate does not cause the dramatic "sugar spikes" of milk chocolates and candies.
References
- "Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism"; Carolyn D. Berdanier; 2009
- "American Dietetic Association Complete Food and Nutrition Guide"; American Dietetic Association; 2006
- "Biochemistry of Human Nutrition"; George Gropper; 2000
- "Professional Guide to Diseases: Ninth Edition"; Springhouse Publishing; 2009
- University of Michigan Integrative Medicine: Dark Chocolate within the Healing Foods Pyramid
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