Dark chocolate delights: unmasking the health benefits for a spooktacular Halloween!
If you’re sharing dark chocolate treats this Halloween, think about keeping some for yourself!
Dark chocolate is often criticised for its fat content, sugar levels and e-numbers, however, it is also applauded for its tremendous health benefits, which when consumed in moderate amounts, have a great impact.
Dark chocolate’s reputation as a relatively healthy treat stems mostly from its cocoa content. Cocoa is packed with several health-promoting components such as polyphenols and flavonoids. These are linked to better immunity, cardiovascular benefits, improved blood vessel function, improved cognitive function, reduced inflammation, and lower cholesterol.
Flavonoids are responsible for giving dark chocolate that bitter, astringent flavour and are frequently masked by emulsifiers which need to be looked out for. Not all varieties of dark chocolate are created equally: some with more cocoa content, higher levels of sugar and emulsifiers, and certain caveats exist regarding its potential health benefits.
This blog will unwrap the secrets behind the health benefits of dark chocolate and recommend the best brands so you can enjoy your treat without being tricked this Halloween!
Cardiovascular benefits
Regular consumption of dark chocolate lowers the occurrence of high blood pressure and therefore, delays the occurrence of cardiovascular diseases. Vascular endothelial dysfunction, for example, is caused by reduced bioactivity of nitric oxide which helps with the widening of blood vessels. When nitric oxide levels are low, flow-mediated vasodilation is impaired. Cocoa flavonoids can increase the levels of nitric oxide in the blood, making it easier for blood vessels to widen.
Diabetes
Reduced nitric oxide production is also responsible for defective insulin formation which in turn, leads to the generation of insulin resistance. Epicatechin, present in cocoa, boosts the body’s natural production of nitric oxide, thus, augmenting blood flow in the vessels and the transportation of glucose. This ultimately maintains a healthy blood sugar level.
Antioxidant
Dark chocolate is renowned for its natural antioxidants that can reduce the risk of cancer. In our bodies, we have ‘free radicals’ which can cause damage to our healthy cells. Dark chocolate helps to reduce this cell damage. The antioxidants in chocolate can fight these free radicals, protecting us from getting cancer and ageing too quickly.
Furthermore, the epicatechin in cocoa strengthens our mitochondria. This improved mitochondrial function leads to better cell metabolism and more energy for our muscles.
Brain function
Another prime importance of dark chocolate is to enhance brain function. As we know, dark chocolate improves the blood flow in both the heart and the brain. Cocoa flavonoids stimulate neuronal capabilities, regenerating neuronal action which leads to stronger memory. Thus, flavonoids protect against Alzheimer’s disease and Parkinson’s.
However, these bioactive compounds present in dark chocolate are responsible for giving it its bitter and astringent taste which makes dark chocolate not as popular as milk or white chocolate. To cover this taste, certain brands will add emulsifiers (or ‘e-numbers’ as we know them by) to give it a less bitter, ‘silkier’ feel. The good news is that these ingredients are usually listed on the ingredients list.
Emulsifiers such as soy lecithin are used in chocolate to improve texture and shelf life, as well as thinning it out and making it easier to work with during the production process. Emulsifiers also keep the ingredients together and so reduce the need for cocoa butter (which is expensive).
Emulsifiers can cause a variety of issues such as digestion issues, inflammation in the gut, weight gain and in certain people with sensitivities, it can cause reactions. Emulsifiers can disrupt the microbiome in the gut, reducing the mucus responsible for lining and protecting the gut.
What many people also don’t know is that certain emulsifiers in dark chocolate contain sulfites. Sulfites are a type of food additive that can cause allergic reactions. Some dark chocolate brands may contain small amounts of sulphur due to the addition of sulphur-containing compounds during the manufacturing process which are used to improve flavour and texture of the chocolate. Those who are sensitive to sulfites can experience symptoms like hives, difficulty breathing and gastrointestinal distress.
While some dark chocolates do contain sulfites and other emulsifiers, not all of them do. To get the most health benefits, select dark chocolate (70-80% cocoa) with the least amount of added sugar and other additives. A recommended brand that does just this is Equal Exchange. They offer vegan, soy-free, and gluten-free options without any additives or unnatural added sugar.
Enjoying dark chocolate in reasonable amounts as part of a balanced diet is key. With copious health benefits, not to mention its delicious taste, dark chocolate makes a tasty treat this halloween!
Author: Annabel Thomson
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9589144/