When you hear about ‘chocolate’, your face became spreads with smile. Either its Children or aged, everyone like chocolate. To soothe anger or to make someone’s happy, chocolate has always been a favorite option. There was a time when only some guinea-selected varieties of chocolates were available, but today there are all kinds of chocolates in the market and ‘dark chocolate’ is one of them. Those who like dark chocolate will definitely love this article and those who do not eat dark chocolate will definitely try it once to know its qualities. So, today through this article we will tell you benefits of dark chocolate. Before you learn the benefits of dark chocolate, it is important to know what is dark chocolate? and Is dark chocolate Keto Friendly or not?
What Is Dark Chocolate?
‘Dark chocolate’ does not need any introduction, but those who are not aware and who have a question in mind what is dark chocolate? For them, let us tell you that ‘dark chocolate’ is made of cocoa beans.
Dark chocolate contains 50 to 90 per cent cocoa solid, cocoa butter and sugar as compared to milk chocolate. It contains nutrients such as iron, copper, flavanols, zinc and phosphorus, which are beneficial for health.(1)
Is Dark Chocolate Keto?
Yes, dark chocolate is keto friendly. But consumption of dark chocolate in keto diet must be specific. High quality dark chocolate that contains about 70% of cocoa solids should be chosen in keto diet plan.
Carbs in Dark Chocolate.
Carbs in dark chocolate depends upon different brands. Thereby, depending on brands, 1 ounce i.e., 28gms of 85-70% dark chocolate contains carbs of about 13gms and 3gms of fiber. That means the net carb is about 10gms.(2)
Dark Chocolate Benefits.
Apart from effectiveness of dark chocolate in keto diet there are many other advantages of dark chocolate and we will tell you about some of them. Readers note that Dark Chocolate does not cure any physical problems included in this article. This can only be helpful to some extent to prevent problems and reducing their symptoms.
1. Benefits of Dark Chocolate on Skin.
Dark chocolate can be beneficial not only for your health but also for your skin. Cocoa skin may be beneficial for health. Studies on the NCBI website proved that the dietary flavanols present in cocoa provide photo-protection and can also improve the blood circulation of the skin.
This effect can be caused by antioxidants (especially flavanols) present in dark chocolate.(3) In addition, dark chocolate can protect the skin from harmful UV rays. However, this needs more scientific research. But, keep in mind that avoid excessive consumption of dark chocolate as it can also causes acne.(4)
2. Benefits of Dark Chocolate For Cardiovascular Health.
Consumption of dark chocolate in a limited quantity can be beneficial for the heart. According to a research published on the website of NCBI (National Center for Biotechnology Information), an element called flavanol present in dark chocolate has been found to be helpful in reducing LDL cholesterol i.e. harmful.
It is also found to be helpful in balancing blood pressure. At the same time, another research has revealed that flavan-3-ols present in dark chocolate can reduce platelet aggregation and also improve endothelial function – thin membranes present in the heart and blood vessels that can prevent blood clots. So, the use of dark chocolate in a balanced amount can reduce the risk of heart disease.(5)
3. Advantages of Dark Chocolate for Cholesterol.
Dark chocolate is also effective to control cholesterol level. A number of studies published on the NCBI website have revealed that the use of cocoa polyphenols in dark chocolate can increase the level of good cholesterol.(6)
At the same time, dark chocolate contains plant sterols and cocoa flavanols, with low fat diet can reduce cholesterol and also improve cardiovascular health and blood pressure.
4. Benefits of Eating Dark Chocolate for Depression and Stress.
When it comes to depression or stress, almost everyone nowadays facing such a problem. A change in mood, sometimes being depressed, irritable, is one of its symptoms. Dark chocolate can be helpful to avoid this problem or to fix the mood.
In fact, a study has revealed that the use of dark chocolate for three days has improved the symptoms of depression in some people.(7) Another research published on the NCBI website, proved that dark chocolate is effective in the symptoms of depression.(8)
In addition, the use of dark chocolate in women has been found to improve the problem of stress.(9) By looking at chocolate, almost everyone’s mood can be cured, so the mood as well as health can be benefited by consuming dark chocolate.
5. Antioxidant Properties.
Antioxidants are very essential for protecting the body from diseases and keeping them healthy. Antioxidants can prevent damage to cells.(10) Most fruits and vegetables have antioxidant properties. At the same time, dark chocolate also has antioxidant properties. Cocoa is placed in the category of foods that contain a large amount of antioxidants.(11)
Research has revealed that phenolic antioxidants are present in large quantities in dark chocolate (12). Therefore, you can resort to dark chocolate to keep yourself healthy.
6. Dark Chocolate for Colds.
With the changing weather, people faces mild diseases, colds are also one of them. If you have to protect yourself from colds, you can use dark chocolate. Dark chocolate contains a chemical substance called Theobromine, which can effectively work with respiratory problems, including colds.(13)
7. Dark Chocolate for Brain Health.
Dark chocolate can also be beneficial for health as well as the brain. Some studies have revealed that flavonoids of dark chocolate can help to improve cognitive functions.(14) At the same time, this flavonoids present in dark chocolate can also help to improve memory. So, it can be consumed to keep the brain healthy.
8. Dark Chocolate for Blood Pressure.
Dark chocolate is also effective to keep blood pressure balanced. A research published on the NCBI website has revealed that excessive intake of dark chocolate may reduce blood pressure. Patients with High BP can use dark chocolate to relieve the problem of high blood pressure. However, it is also necessary to have a medical advice in this regard.
9. Dark Chocolate Cancer Prevention.
There is no doubt that cancer is a serious disease. If you talk about chocolate, it is not to cure cancer, but dark chocolate can be helpful to prevent cancer. A study on mice published on the NCBI’s website highlights a possible link between the intake of dark chocolate and the prevention of colon cancer.(15)
Incorporating dark chocolate into the diet can reduce the growth and swelling of cancer cells. In addition, consuming low amounts of flavanols from dark chocolate and other sources can help to prevent stomach cancer. However, more research is needed in this regard.
A high amount of catechins and procyanidins found in cocoa of dark chocolate, which can reduce the risks of cancer by having a beneficial effect against oxidative stress and chronic inflammation.(16)
A balanced amount of dark chocolate can be consumed to reduce the risk of cancer. At the same time, readers note that dark chocolate is not treating cancer in any way. If someone is in the grip of this disease, medical treatment is compulsory.
10. Anti-Inflammatory Properties.
Talking about the anti-inflammatory properties of dark chocolate, the use of cocoa containing flavanol can reduce inflammation. It can prevent or reduce vascular inflammation.(17)
This anti-inflammatory property of cocoa can prevent reactive oxygen species (ROS) i.e. free radicals and exhibit anti-hypertensive effects. However, more research is needed on the anti-inflammatory properties of cocoa flavanols.
11. Dark Chocolate for Eyes.
Intake of dark chocolate can also help to keep the eyes healthy. Indeed, a research published on the NCBI website has found more improvement in the ability to see two hours after the intake of dark chocolate than milk chocolate.(18) However, more research is needed on these effects.
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12. Is Dark Chocolate Good for Diabetics?
According to some studies, intake of dark chocolate may help to reduce blood sugar levels. Antioxidant properties present in cocoa can directly affect insulin resistance and, in turn, reduce the risk for diabetes. In addition, it is also possible that cocoa polyphenols in dark chocolate can directly affect insulin resistance and reduce the risk of diabetes.
They can affect pancreatic beta-cells and stimulate insulin secretion, thereby lowering blood sugar levels. At the moment, more studies need to be carried out to analyze the anti-diabetic effects of dark chocolate.
In addition, it also depends on the amount of flavanols present in dark chocolate because the dark chocolate available in the market has low in flavanols and sugar, so it can also be harmful.(19) It is better to have medical advice once.
13. Is Dark Chocolate Healthy for Weight Loss?
If it comes to weight loss, research shows that dark chocolate can be the beneficial for weight loss. In fact, it can reduce hunger as it contains fats and carbs, which increase satiety. In addition, dark chocolate can also be consumed to soothe cravings.(20)
It can be consumed as snacks . However, there is still need for more research on the relation of weight loss from dark chocolate. However, it also require a balanced diet and exercise for weight loss. Also, take dark chocolate like snacks. But excessive intake of dark chocolate can also increase weight.
14. For Hair.
Dark chocolate, which is rich in cocoa, can also be beneficial for hair. A research conducted on mice published on the NCBI website has found proanthocyanidins (Proanthocyanidins – a type of phenolic compound) helpful in stimulating the anagen phase of hair growth.(21)
Proanthocyanidins is also found in cocoa. However, this study has been done on the basis of proanthocyanidin, so more research is needed to find out whether dark chocolate can really have any effect on hair.
How To Make Dark Chocolate?
Here is the video on how to make dark chocolate.
Dark Chocolate Making
Milk Chocolate And Dark Chocolate – Which Is Better?
Above, we tell readers the benefits of dark chocolate, which can be easily understood by reading how beneficial dark chocolate is. Guys, in many ways dark chocolate is much better than milk chocolate. It contains more cocoa (50-90%) than milk chocolate.
Cocoa can improve brain health and memory as well as improve mood.(22) It can also protect against the problem of inflammation. It is also rich in flavanol, which can prevent many physical and mental problems. Dark chocolate can be more useful, especially for people of growing age.(23)
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How To Use Dark Chocolate?
Dark chocolate can also be ditched. There are many brands of dark chocolates in the market, which also contain information about the quantity of cocoa.
- Dark chocolate can be used to make smoothies.
- Dark chocolate can be consumed with milk.
- You can eat dark chocolate (cubes or grated) with fruit salad.
- Can consume dark chocolate with black coffee.
- As snacks, you can use dark chocolate cube by adding honey.
- In addition to eating, you can also use dark chocolate face masks to keep the skin healthy.
Now the question arises as to how to choose the best dark chocolate. Below we are telling you how to buy good dark chocolate and keep it safe for a long time.
How To Choose Dark Chocolate And Keep It Safe For A Long Time?
Almost all the dark chocolate packs have a percentage of cocoa in it. It depends on the person who wants to consume the percentage of dark chocolate.
- Choosing at least 70% of dark chocolate can be effective.
- Look at the pack about the ingredients (artificial flavour, color, fat and sugar) present in it.
- Always choose good brand of dark chocolate.
- It can also be beneficial to choose the organic brands of dark chocolate.
- You must also see the packing and expiry date of dark chocolate.
A way to protect.
- Seal the dark chocolate in an air tight container.
- Place it in a cool and dry place.
- If kept in the refrigerator, keep in mind the temperature (ideally between 65 and 68 °F).
- Keep away from light, heat and moisture.
If dark chocolate has advantages, excess intake can also causes some side effects. This is what we are telling in this part of the article.
Side Effects of Dark Chocolate.
There are both the advantages and disadvantages of eating dark chocolate, so it is important to know about its side effects before consumption. Dark chocolate has a high amount of caffeine. So, high intake may causes some problems mentioned below–
- Excessive intake can causes chest irritation.
- Feel uncomfortable.
- Weight Gain.
- Speeding up the heart.
- It contains an element called theobromine, which can also causes headaches and nausea.
- Excessive intake of dark chocolate can causes acne.
- Excessive intake of dark chocolate can also causes weight gain. As it contains a large amount of calories.
Frequently Asked Questions.
1. Does dark chocolate contain caffeine?
Yes, dark chocolate has more caffeine than normal chocolate, as it contains cocoa. 80 mg of caffeine is present in dark chocolate per 100g.
2. How much dark chocolate can you eat in a day?
You can eat one or two pieces daily from the dark chocolate bar. However, it depends on the age and health of the person. Doctors or specialists can suggest you in a much better way in this regard according to your medical condition.
3. Can you eat dark chocolate at night?
No, dark chocolate contains caffeine, so its intake at night can cause insomnia.
4. Is dark chocolate good for kids?
Dark chocolate contains caffeine, which can causes problems such as headaches, insomnia and nervousness in children. In addition, the taste of dark chocolate may also not be liked by children.
5. Can dark chocolate cause weight gain?
Excessive intake can be a risk of gaining weight as it contains high amount of calorie.
6. Is dark chocolate vegan?
Yes, dark chocolate can be vegan. Chocolate is made from cocoa beans which is a plant based food. But while coming into making process the ingredients are slightly different from normal chocolate making process.
7. Does dark chocolate help with cramps?
Yes, dark chocolate can help with cramps, as it contains a lot of magnesium which relaxes the muscles and reduce the pain.
8. Is dark chocolate dairy free?
Exact and true dark chocolate should be dairy free. However, most popular brands add milk in order to enhance taste.
It is expected that through this article, readers may have known is dark chocolate keto friendly or not. If dark chocolate has not yet been included in its routine, it is still not too late. The benefits of eating dark chocolate can be taken up by giving it a place in daily life.
Also, keep in mind the amount of its intake. Consuming it in large quantities can bring out the disadvantages of dark chocolate. Therefore, readers should consume a limited amount of dark chocolate and if someone feels discomfort during consumption, stop consuming immediately and get medical advice.
Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.
- Dark Chocolate; https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/
- Chocolate, dark, 70-85% cacao solids; https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients
- Cocoa Bioactive Compounds: Significance and Potential for the Maintenance of Skin Health; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145303/
- Continuous Dark Chocolate Consumption Affects Human Facial Skin Surface by Stimulating Corneocyte Desquamation and Promoting Bacterial Colonization; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6169599/
- Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537803/
- Daily consumption of a dark chocolate containing flavanols and added sterol esters affects cardiovascular risk factors in a normotensive population with elevated cholesterol; https://pubmed.ncbi.nlm.nih.gov/18356327/
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- Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults; https://pubmed.ncbi.nlm.nih.gov/31356717/
- Dark Chocolate Consumption on Anxiety, Depression and HealthRelated Quality of Life of Patients with Cancer: A Randomised Clinical Investigation; http://www.mjpsychiatry.org/index.php/mjp/article/viewFile/170/135
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- Phenolic and Theobromine Contents of Commercial Dark, Milk and White Chocolates on the Malaysian Market; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6254055/
- The relevance of theobromine for the beneficial effects of cocoa consumption; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/
- Cocoa and Chocolate in Human Health and Disease; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
- Effects of dark chocolate on azoxymethane-induced colonic aberrant crypt foci; https://pubmed.ncbi.nlm.nih.gov/23859035/
- Preventive Effects of Cocoa and Cocoa Antioxidants in Colon Cancer; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5456306/
- Impact of Cocoa Consumption on Inflammation Processes—A Critical Review of Randomized Controlled Trials; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924162/
- Effects of Milk vs Dark Chocolate Consumption on Visual Acuity and Contrast Sensitivity Within 2 Hours: A Randomized Clinical Trial; https://pubmed.ncbi.nlm.nih.gov/29710322/
- Use of dark chocolate for diabetic patients: a review of the literature and current evidence; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699188/
- Effects of Cocoa Polyphenols and Dark Chocolate on Obese Adults: A Scoping Review; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760201/
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