We’re sure that most people don’t need convincing to eat chocolate – but here’s why it’s actually good for you, in moderation of course!
Most of the health benefits of chocolate come from the high flavanoid (antioxidant) content in cacao beans, so the less processed your chocolate is, the better. Dark chocolate contains double the flavanoid content of milk (and white has none!) which contributes to the more bitter taste of darker chocolate. If you need a small incentive to include some cocoa in your diet, whether in the form of dark chocolate or a little bit added to a smoothie, here are some of the top health benefits:
It’s good for your heart
The antioxidants in dark chocolate help to improve the health of your blood vessels, as well as creating a small drop in blood pressure and improved cholesterol levels. It is also associated with lower risk of cardiovascular diseases including heart attacks and strokes. This is largely due to the reduced oxidation, or damage, to LDL (unhealthy) cholesterol.
It’s good for your brain
While there is still more research to be done, by improving blood flow to the brain, cocoa may help to improve brain functions including memory. There is an association with lower risk of dementia and cacao offers protective effects in the progression of Parkinson’s disease and Alzheimer’s disease. Caffeine and theobromine found in cocoa act as mild stimulants, which might explain why it might improve attention and brain function short term too.
It’s good for your mood
Warning – this is not a healthy way to manage your emotions! Chocolate produces a positive mood – but this only lasts for around 3 minutes after eating it and is also associated with emotional eating likely because of this short term pick me up. So, if you are feeling a bit down, it’s better to look for alternative ways to boost your mood such as calling a friend, watching a funny movie or booking in a massage. But enjoying a small amount of chocolate rather than putting it off limits likely contributes to it’s mood boosting effects.
It’s good for your gut
The flavanoids in cocoa can help to reduce intestinal inflammation and thereby improve gut function, and immune health too. The consumption of daily cocoa increased the number of bifidobacteria and lactobacilli bacteria, which suggests that cocoa behaves as a prebiotic – a food source for healthy bacteria in the gut. Dark chocolate or cacao is also a good source of soluble fibre which is great for gut function, bacterial diversity and lowering cholesterol levels.
It’s good for your nutrition
A 30 g serving of 70-85% dark chocolate contains 160 calories, which is the same as two apples but not as filling, so portion control is important. It will also give you 3 g of fibre (same as an apple), 3 mg of iron (same as 100 g of spinach or red meat) and is a good source of magnesium, copper and manganese.
It’s good for your waistline
Cocoa may help to reduce appetite and the storage of fat around your organs (known as visceral fat) that is associated with increased health risk. There are changes in the machinery that helps us to burn fat and reduction in the digestion and absorption of fats and carbohydrates, and cocoa consumption has also shown improved insulin resistance and lower risk of type 2 diabetes.
Whether you are or are not watching your waistline, even dark chocolate is still high in fat and calories so choose around 20-30 g as a serving (4 mini solid easter eggs or 1 row of dark chocolate for example) or incorporate unprocessed cocoa (often called raw cacao) powder in home made baked goods, added to porridge or smoothies too.
