Dark Chocolate is probably the most interesting food of all time. We all know that chocolate comes with several great health benefits. But it has really fascinating stories. It has been around with us for thousands of years. When it comes to chocolate, ancient people had some really weird beliefs and rituals. For say, it was used as currency in some civilizations. Some civilizations believed it was an alternative way to satisfy god instead of sacrificing animals even… Well, you get the point right!
Let’s finish the writer’s introduction part quickly. We are Team MyOrganicBD, a group of passionate nutritionists, food microbiologists, and doctors working together to deliver the most helpful information about organic food & wellness. We try to describe all the amazing foods in the context of human wellness.
In this article, allow us to take you to the fascinating health and wellness benefits of dark chocolate. But before that we will dive into the historical and cultural significance of chocolate. In the latter part, we will end this with uses, disadvantages, and its place in the future.
Let’s melt together with the delicious bitterness of dark chocolate.
Is Dark Chocolate a Superfood?
Dark chocolate is often termed a superfood. We had a discussion about it in our office, and it’s not that straightforward. But we agreed to give it a place in the list of superfoods.
According to our criteria for superfoods, a food needs to have at least one of the three characteristics.
- It contains a diversity of nutrients
- It contains rare nutrients in abundance
- Have a special ability
Dark Chocolate easily fits in that category, but there is more in the debate. Most of the chocolate’s benefits are under-researched. It may have some great abilities, such as heart-friendliness, mood-boosting, and antioxidant content, but most of the chocolate in the market is highly processed. It may contain sugar and other additives. Only a very specific type of dark chocolate (70-90% cocoa) may be considered a superfood.
Due to all those issues, we think this chocolate may be called a superfood, but there are several ifs and buts.
History of Dark Chocolate
Throughout history, chocolate has a an important food consistently. It was highly priced and celebrated in many cultures. The history of chocolate takes us back at least 5000 years. It originated in South America. It is believed that the Amazon is the birthplace of cocoa.
Chocolate was an essential element of the ancient Mayan Civilization about 600 BC. In their culture, chocolate had religious and spiritual significance. They used to enjoy it at weddings, festivals, ceremonies, funerals, and feasts. Women and children were not allowed to enjoy chocolate. They believed that chocolate had a psychedelic effect. So women and children could not take it. However, chocolate obviously doesn’t have any psychedelic effects. Although it can improve mood and enhance drunkenness after consuming alcohol. In Mayan culture, chocolate was so widely accepted that it was also treated as currency. However, chocolate in their culture is very far from today. They used to roast, ferment, or make paste with it.
Aztec was another civilization that widely used and celebrated chocolate. Unlike the Mayans, they took chocolate in darker rituals and spiritual practices. They used to make alcoholic drinks with dark chocolate. They believed the cocoa bean was the symbol of a heart taken from a human body. They considered chocolate as a precious liquid similar to blood. Chocolate may have been related to rituals of human sacrifice.
Let’s come back to modern times. Spanish people were the first to find chocolate and bring it to their country. Chocolate spread quickly in different countries from Spain. The development of modern chocolate bars occurred during the First and Second World Wars. Soldiers are required to carry convenient pleasant food to stay motivated and focused. Chocolate bars developed rapidly for this purpose.
Nutritional Facts About Dark Chocolate
100 grams of dark chocolate contains—
- Calories: 604 kcal
- Protein: 7.87 g
- Fat: 43.06 g
- Carbohydrates: 46.36 g
- Dietary Fiber: 11.00 g
- Sugar: 24.23 g
- Iron: 12.02 mg
- Magnesium: 230.00 mg
- Zinc: 3.34 mg
As you can see, dark chocolate is dense in nutrients but it does not contain a wide range of nutrients. Let’s break down each further.
Calories: 100 grams of dark chocolate contains 604 calories, which is quite high. However, almost no one eats 100 grams of dark chocolate. A standard serving of dark chocolate will contain 28 grams of chocolate. However, that can still add to your daily calorie intake. Being mindful is the key.
Protein: Dark chocolate is not a high-protein food. However, it has a bit more than a lot of regular snacks.
Fat: It contains less than half the amount of healthy fat. It is the source of most chocolate chicory. The good news is that chocolate contains heart-friendly fat. Oleic acid is the key fat of chocolate, which is healthy similar to olive oil. To know more please read Healthy Fats: Organic Source, Benefits, and Nutrition Guide.
Carbohydrates: 100 grams of dark chocolate usually contains 46 grams of carbohydrate. It can vary depending on the sugar content of dark chocolate. Within the 46 grams, 24 grams are sugar and 11 grams are soluble fiber. While sugar can be bad, fiber can help your digestion. Moreover, chocolate has the ability to reduce blood sugar. So there might be a neutralizing effect. Try to get the dark chocolate that has less amount of sugar. More on the latter part.
Iron: Iron is an essential component of the blood and oxygen transport system of our body. Lack of iron may cause anemia and other functional issues in the body. Dark chocolate provides a considerable amount of iron.
Magnesium: Dark chocolate contains a moderate amount of magnesium. It is an essential component for hundreds of biochemical reactions in the body. It has a role in improving sleep and healthy bones.
Zinc: Zinc in chocolate can contribute to the daily zinc requirements. Zinc is essential for the immune system and healing. It also has a role in the reproductive system.
What are the health benefits of Dark Chocolate?
Now, let’s dive into the main part of the story. Here are the science-backed potential benefits of dark chocolate.
Antioxidant activity
When it comes to antioxidants, dark chocolate is one of the few foods that contains it in abundance. It may play a vital role in preventing aging and oxidative stress in the body. It contains powerful antioxidants like flavanols, polyphenols, catechins, and theobromine. Those antioxidants neutralize the free radicals that damage our body cells. Reduced oxidative damage for our body translates into healthy skin, heart, liver, and overall wellness.
Better Blood Flow
Dark chocolates may have mild effects in improving blood pressure and improving blood flow. It contains flavonoids, which activate the lining cells of the endothelium in blood vessels. This allows the cells to produce nitric acid. Nitric acid signals the brain to relax the blood vessels. This improves the blood flow in the body. However, one with type 2 diabetes may not have any similar effects. More research is required for a more concrete claim.
Good for Heart Health
Dark chocolate does an amazing job of reducing the bad cholesterol (LDL) and increasing good cholesterol (HDL). Flavanols and Polyphenols of dark chocolate work to reduce inflammation, which plays a role in increasing HDL. Oleic acid is the primary fat of dark chocolate, which is also very heart-friendly. It has the ability to reduce the plaque buildup in the blood vessels minimizing the risk of heart attack.
Regulating Blood Sugar
Dark chocolate contains flavanols, which play an important role in regulating blood sugar. Consuming dark chocolate regularly may reduce the risk of type 2 diabetes. It has a very low glycemic index of 23. This means it does not result in high sugar spicks after eating. Consuming dark chocolate after a heavy meal may be beneficial in reducing the sugar spikes.
Brain Health
Chocolate is one of the best foods you can eat for the wellness of the brain. Flavanols improve the blood and oxygen flow in the brain, which may increase the function of the brain. It also contains phenylethylamine (PEA) and serotonin, which is related to feelings of happiness. Now you know why eating chocolate is so fun. Dark chocolate not only great for the brain and mood but also protects from negative stimuli. Theobromine and anandamide of chocolate may provide a calming effect, and reduce cortisol in regular consumption.
Teeth health
Contrary to popular belief, chocolate can actually be great for dental health. It contains theobromine, which strengthens the enamel of the teeth. However, if your dark chocolate is not dark enough, that means if it contains more sugar, which can be harmful to the teeth. Chocolate also has antimicrobial properties, which may help to reduce the number of bacteria in your mouth.
Good for Gut
This chocolate can be great for gut health. It contains fiber and polyphenols, which feed the bacteria of our interest. Those bacteria play an essential role in our gut wellness, digestion, and nutrient absorption. When the gut bacteria are happy, we experience a healthier life.
Weight loss benefits
Dark chocolate contains an intense and fulfilling taste. When eaten in moderation, it can reduce the craving for food. However, note that eating too much may contribute to weight gain. It also contains catechins which are related to enhancing the body’s tendency to burn fat.
So we see dark chocolate have diverse health benefits. It is one of the best source of healthy fats. this chocolate help heart health, brain boost, cognitive improvement, and many wellness issues. Even it fight against depression.
The disadvantage of Dark Chocolate
We discussed a lot about the good sides of chocolate. But there is no angel on earth! Now, let’s discuss the disadvantages of dark chocolate. Long-term excessive consumption of dark chocolate may contribute to issues like acid reflux and caffeine-related sleep disturbances. Dark chocolates also contain a high amount of fat content, which can contribute to weight gain and obesity. The chocolate contains a small amount of sugar which may also accumulate in high consumption.
Uses of Dark Chocolate
After vanilla, chocolate is the second most loved flavor of sweet food around the world. Why second, you may ask! Well, chocolate may smell so great, but its taste is not neutral. On the other hand, vanilla is a very neutral flavor. Maybe that’s why the chocolate flavor is less popular than vanilla.
Note that many foods may contain chocolate flavor but have zero percent chocolate. Here we will discuss the uses of real chocolate.
- Cooking
Chocolate is an integral element for cakes, desserts, and other sweet dishes. Cake, brawny, truffles, and cookies are made with dark chocolate. Note that only quality products contain real dark chocolate. A chocolate flavor and food color do the trick for most.
- Drinks
Chocolate is widely consumed as a different type of drink. Hot chocolate drinks, smoothies, chocolate milk drinks, chocolate coffees, and cocktails are famous drinks with chocolate
- Chocolate bar
The world loves chocolate bars. In 2023-2024, about 5 million tons cocoa beans were produced in the world. They used to produce chocolate. Not all the chocolate bars are dark chocolate. But still, that’s an interesting number. Cocoa is used to make numerous sweet treats industrially.
- Ice creams
Chocolate ice creams are popular all over the world. You can not keep a vanilla-flavor ice cream without keeping the chocolate flavor without question from the customers! Similar to the bakery, chocolate ice cream may contain no or very little amount of cocoa.
- Wellness
Chocolate is often consumed for wellness purposes. Due to its high antioxidant content, it’s considered one of the best anti-aging foods. We already discussed the wellness part above.
Taste of Dark Chocolate
Dark chocolate comes with a bitter, fulfilling taste with a hint of sweetness. The taste depends more on the amount of sugar or added ingredients. The potency of the taste also depends on how the chocolate is roasted. Perfectly roasted chocolate has an undeniably balanced flavor.
The darker side of dark chocolate
African countries like Côte d’Ivoire (ivory Coast) produce the most amount of chocolate in the world. But which country earns the most with chocolate? Germany imports the chocolate, builds industries and infrastructure for making chocolate products. This is not a problem. But often chocolate farmers and workers reach 5% of the chocolate products. There is a clear discrimination between the world that loves chocolate and the people who produce it. Also, some African countries child labor are involved in cocoa production. Chocolate should be free from the hands of neo-colonialists.
Natural Dark Chocolate in the Wellness Industry
While dark chocolate is very popular as a treat, it is not widely known for its wellness benefits. But more and more people are choosing chocolate for its fascinating benefits for the brain and body. This is actually great news for chocolate lovers. For wellness benefits from dark chocolate, we will require more pure chocolate. Nowadays, real chocolate products do not contain much chocolate. There may not be products like chocolate capsules or tablet-like things. But there will always be bars and balls similar to today.
Future of Dark Chocolate in Human Civilization
The future of dark chocolate depends on its strategic cultivation and future trends. The fact is that chocolate farming requires tropical rainforest. We can not increase chocolate production hugely if demand goes up. It is very likely that people will seek pure chocolates for wellness purposes. But does the world have the capability to produce that? Maybe not.
But if the consumption stays the same, the price, rarity, and quality of the product will remain somewhat similar.
FAQ: Detailed
What dark chocolate should to avoid?
Dark chocolate that has a lot of other components is usually bad. Always choose dark chocolates that are low in sugar. To enjoy the health benefits, look for dark chocolate with 70% of the above amount of cocoa.
What is 100% dark chocolate?
100% dark chocolate contains pure cocoa without any additives or sugar. It is more bitter but very healthy.
Is dark chocolate a junk food?
Dark chocolate is usually not junk food. But that depends on how you are eating it. Chocolate usually contains a lot of chicory. But eating in moderation offers a lot of health benefits, which is often quite the opposite of junk food.
Does chocolate have an expiration date?
Chocolate does have an expiration date similar to other foods. Dark chocolate can be stored for about 2 years. It is still safe to eat expired dark chocolate, but may not taste like fresh dark chocolate. 70 degrees F is the best temperature to store chocolate to prevent fungus.
Can I add sugar to dark chocolate?
Yes, you can certainly add sugar to dark chocolate. But sugar may steal some benefits of dark chocolate.
Can I eat chocolate every day?
Yes, consuming chocolate every day can be healthy. But that’s only if you are consuming it in moderation. One ounce is the ideal amount for dark chocolate to consume every day. Eating more than that may have few negative effects.
Can chocolate glow skin?
Yes, dark chocolate contains a high amount of antioxidants, which fight aging and improve skin complexion. Other highly sugared and processed chocolates may result in the opposite.
Conclusion
Chocolate is a heavenly treat for worldly people. Throughout history and beyond, it has always been an essential food of delicacy. Shouldn’t we value the stuff that brings happiness? Absolutely! A dark chocolate bar is a bar of happiness. It’s not just a feeling, it’s a neurological fact of chocolate. It comes with tons of health benefits, too. But we must also pay proper respect and rights to the farmers who produce it.
Want to read about more about superfoods? Check out Superfoods for wellness : An Honest Guide for Beginners.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
