Enjoy the Benefits of Dark Chocolate in Moderation: Experts Warn Against Excessive Consumption

Dark chocolate with high cocoa content is a delightful food with numerous health benefits. From helping to prevent cardiovascular diseases and diabetes to enhancing cognitive function, it’s no wonder why chocolate lovers often find themselves reaching for a piece daily. However, medical experts warn that excessive consumption of dark chocolate can be risky.

Dark chocolate is comprised of 50 to 90 percent cocoa solids, as well as cocoa butter and sugar. In contrast, milk chocolate typically contains only 10 to 50 percent cocoa solids and cocoa butter, milk, and sugar. White chocolate, on the other hand, has no cocoa solids and is made solely from cocoa butter, sugar, and milk.

Although dark chocolate is rich in fiber, iron, magnesium, zinc, copper, and other essential minerals, it’s important to note that it’s also high in calories and contains both sugar and saturated fat. Therefore, moderation is vital when it comes to enjoying the delicious and nutritious benefits of dark chocolate.

In a study published in 2003 in the Journal of Agricultural and Food Chemistry, it was discovered that cocoa is a veritable powerhouse of potent antioxidants, outstripping even red wine, green tea, and black tea in terms of concentration. When it comes to the vital health benefits of antioxidants, cocoa emerges as a potential winner over the likes of tea and wine.

What Are the Benefits of Dark Chocolate?

1. Lowers Blood Pressure to Help Prevent Cardiovascular Disease

According to a study published in The American Journal of Clinical Nutrition in 2021, regular consumption of chocolate can lower the risk of coronary heart disease by 8 to 12 percent. The study also highlights the potential health benefits of chocolate.

Another study published in BMC Medicine in 2010 showed that dark chocolate and cocoa products rich in flavanols, an antioxidant compound, could reduce systolic and diastolic hypertension. This means chocolate consumption may help in lowering blood pressure and preventing heart disease.

A 2006 study on 470 older men published in the Archives of Internal Medicine found that regular cocoa intake was associated with a lower risk of blood pressure, cardiovascular mortality, and all-cause mortality. This research highlights the potential of cocoa to promote a healthier life.

2. Improves Cognitive Ability, Memory, and Mood

A study published in The American Journal of Clinical Nutrition in 2015 found that regular intake of cocoa flavanols can improve cognitive performance in elderly individuals who do not have cognitive impairment. In addition, the study indicated that the mental benefits of cocoa flavanols were directly related to the amount consumed. Ninety elderly subjects were divided into three groups and given daily beverages containing low (48 milligrams), medium (520 milligrams), or high (993 milligrams) amounts of cocoa flavanols. After eight weeks, those who consumed medium and high amounts of cocoa flavanols daily showed significant improvements in attention, executive function, and memory tests.

Moreover, two studies presented at the Experimental Biology Symposium in 2018 found that consuming dark chocolate with high cocoa concentration (at least 70 percent cocoa and 30 percent organic sucrose) can reduce stress and inflammation while improving memory, immunity, and mood.

3. Reduces Risk of Diabetes

In 2017, a study published in the prestigious journal Appetite revealed that individuals who ate dark chocolate more than once a week had a significantly lower risk of developing type 2 diabetes over five years than those who rarely or never ate chocolate.

Additionally, a comprehensive study published in the international journal Antioxidants (Basel) in the same year showed that cocoa flavonoids may have a hypolipidemic effect. These flavonoids can enhance insulin secretion and improve insulin sensitivity in peripheral tissues, thereby helping to prevent oxidative and inflammatory damage associated with the disease.

4. Good for Intestinal Tract and Helps Weight Loss

A randomized crossover trial conducted in 2011 with 16 young, healthy, normal-weight men found that dark chocolate can promote satiety, reduce the desire to eat sweets, and inhibits energy intake, compared with milk chocolate. These findings were published in the respected journal Nutrition & Diabetes.

Moreover, a study published in Frontiers in Pharmacology in 2013 found that dark chocolate behaves like a prebiotic during the digestive process. Prebiotics are types of fiber that support the growth of beneficial bacteria in the intestine. According to the Harvard T.H. Chan School of Public Health, the greater the number of “good” microbes in the body, the more effectively the body can absorb nutrients and maintain a healthy metabolism.

5. Improves Skin

In a study conducted in 2006 and published in The Journal of Nutrition, two groups of women were given high (326 mg/d) and low (27 mg/d) flavanol cocoa powder dissolved in 100 milliliters of water for 12 weeks. At the end of the study, the women’s skin in both groups was evaluated, and the high-flavanol cocoa group showed a significant reduction in skin roughness and scaling. This suggests that dietary flavanols found in cocoa can help protect the skin from harmful UV rays, improve dermal blood circulation, and increase skin density and hydration.

A small study published in the Journal of Cosmetic Dermatology in 2009 also found that regular consumption of flavanol-rich chocolates has a significant photoprotective effect, effectively protecting human skin from harmful UV rays.

6. Improve vision

In 2018, a clinical study was published in the esteemed journal JAMA Ophthalmology that explored the potential benefits of consuming dark chocolate on visual acuity and sensitivity to contrasts in both small and large letters. The study found that dark chocolate consumption positively impacted these visual functions. However, these effects’ duration and impact on real-world performance must be further tested.

What Are the Risks of Dark Chocolate?

The most significant risk of dark chocolate for humans is its heavy metal content.

The heavy metal content in dark chocolate poses the most significant risk to human health. Cadmium and lead, naturally present in soil, air, and water, can be found in dark chocolate and cocoa powder in small amounts. The quantity of these heavy metals depends on the geographical location of the cocoa bean harvest.

In 2022, an incident related to this heavy metal content in dark chocolate caused concern among consumers. In a survey conducted by U.S. Consumer Reports in mid-December 2022, scientists tested 28 dark chocolate bars for heavy metal content and found that all of these products contained cadmium and lead.

The study showed that an adult consuming just 1 ounce (28.350 grams) per day of 23 of these dark chocolate bars would exceed the official harmful levels of lead, cadmium, or both. Furthermore, five of these dark chocolate bars had levels of cadmium and lead that were even higher than the harmful levels. Consumer Reports also provides a website that tracks the cadmium and lead content of various chocolate brands for consumers to reference.

Additionally, a study published in Environmental Health Perspectives in 2005 found that cocoa powder and chocolate products had the highest lead concentration among all food items.

Should I Give It Up? How Much Should I Consume?

Jerome Nriagu, an honorary professor of environmental health sciences at the University of Michigan School of Public Health and a participant in the study mentioned above, recently told The New York Times that consuming no more than 1 ounce of dark chocolate a day can protect people from heavy metal poisoning.

Apart from the quantity of dark chocolate consumed, the timing of consumption plays a role in maintaining good health. For example, a study published in The FASEB Journal in 2021 indicated that consuming small amounts of dark chocolate in the morning or evening could help stabilize blood sugar levels and reduce cravings for sweets.

How to Choose Dark Chocolate

Recently, Hong Kong nutritionist Wendy Lee shared a video on Facebook urging people to pay attention to the ingredients listed on the nutrition labels of dark chocolate. Instead of focusing on the calorie count, she emphasized the importance of checking the percentage of cocoa content in the ingredients.

Lee pointed out that some chocolate packages may claim to be dark chocolate but don’t provide the percentage of cocoa content. In addition, such chocolates may contain palm oil, whole milk powder, and other high-sugar ingredients, making them unsuitable for consumption. To reap the health benefits of dark chocolate, Lee suggested opting for chocolates that contain 70 percent or more cocoa content, as they have more antioxidants and are healthier for consumption.

Following Lee’s advice can help you reap the numerous health benefits of dark chocolate, including a higher antioxidant content.