What Happens to Your Body When You Eat Dark Chocolate Regularly

You may have heard that dark chocolate is good for your health, but do you know why?

Dark chocolate is rich in minerals and protective plant compounds, which means it’s associated with improved heart disease risk factors, better digestive health, and more.

But what actually happens to your body when you eat dark chocolate regularly? Here are four potential benefits and how to add this sweet treat to your diet in a healthy way.

Dark chocolate is an excellent source of antioxidants, including flavonoid compounds. Cocoa products, like dark chocolate, have some of the highest flavonoid content by weight compared to other foods. Because it is richer in cocoa solids, dark chocolate is five times richer in flavonoids than milk chocolate.

Flavonoids have antioxidant properties that protect cells from breakdown and oxidative stress, a process linked to many chronic diseases, such as certain cancers and heart disease. Dark chocolate also has powerful anti-inflammatory effects.

Dark chocolate is rich in anti-inflammatory and antioxidant compounds, which protect against heart disease risk factors like atherosclerosis (plaque buildup in the arteries) and high lipid levels and blood pressure. Studies show that dark chocolate consumption is associated with a decreased risk of coronary heart disease, heart attack, and stroke.

Eating chocolate has also been shown to improve blood vessel function and blood flow and reduce levels of “bad” LDL cholesterol, blood sugar and triglycerides, all of which can reduce the risk of heart disease.

Dark chocolate products are surprisingly rich in certain nutrients, such as:

• Copper, a mineral that acts as a cofactor for enzymes involved in energy production, neurotransmitter synthesis, iron metabolism, etc.
• Iron, which is necessary for the production of hemoglobin (a protein that carries oxygen throughout the body). Iron also fuels growth and development, cellular function, and the synthesis of certain hormones.
• Magnesium, a mineral necessary for the regulation of blood sugar and blood pressure, muscle contraction, nerve function and DNA synthesis.
• Manganesenecessary for energy metabolism and immune function.

Dark chocolate provides nutrients known to benefit the gut, such as prebiotics. Prebiotics are compounds that act as fuel for the good bacteria that reside in your digestive tract.

Eating foods high in prebiotic fiber like dark chocolate may encourage the growth of beneficial bacteria as Blautia obéumwhich produce the short-chain fatty acid butyrate (SCFA). SCFAs like butyrate fuel the cells lining the large intestine, maintain gut health, and regulate inflammation in the gut.

A one-ounce serving of 70-85% dark chocolate contains:

• Calories: 170
• Fat: 12.1 grams (g)
• Protein: 2.21g
• Carbohydrates: 13g
• Fiber: 3.09g
• Sugar: 6.8g
• Copper: 0.5 mg, or 56% of the recommended daily value
• Iron: 3.37 mg, or 19% of the recommended daily value
• Magnesium: 64.6 mg, or 15% of the recommended daily value
• Zinc: 0.93 mg, or 8% of the recommended daily value

Dark chocolate is a good source of fiber and is rich in minerals essential for overall health, such as magnesium, iron, copper and zinc. It also provides smaller amounts of other vitamins and minerals, including phosphorus, potassium and vitamin K.

Dark chocolate is relatively high in calories. Eating too much could put you in a calorie surplus, leading to weight gain.

Cocoa products like dark chocolate also contain caffeine and another natural stimulant called theobromine. Because dark chocolate contains stimulants, eating too much can cause side effects. such as sleep disturbances, anxiety and nervousness, especially in people sensitive to caffeine.

Research also suggests that consuming cocoa products late in pregnancy can constrict a fetal blood vessel called the ductus arteriosus, which could negatively impact the health of the fetus.

There are many ways to enjoy dark chocolate. Although dark chocolate offers some health benefits, it also contains quite a few calories and is a source of added sugar, which should be limited in any healthy diet. Dark chocolate is best enjoyed in small quantities, as an occasional treat.

Here are some ways to add dark chocolate to your diet:

• Add dark chocolate chips to granola and energy balls.
• Dip fresh fruit, like strawberries or bananas, into melted dark chocolate.
• Prepare your trail mix using dark chocolate, unsweetened dried fruits and nuts.
• Nibble on a piece of dark chocolate dipped in peanut butter.
• Use dark chocolate chunks in baked goods like muffins and bread.

Some chocolate products contain much more added sugar than others. In general, dark chocolate products that contain flavors like caramel and butterscotch or that contain a lower percentage of cocoa solids will be higher in added sugar.

While occasionally eating foods high in added sugar won’t have a significant impact on your health, eating too much added sugar can increase your risk of health problems like obesity, liver disease, and type 2 diabetes.