02/11/2025
Check out these health benefits of CHOCOLATE!
Who doesn't like chocolate? With Valentine's Day later this week, many will likely be indulging in plenty of chocolate :).
Most people view chocolate as a "treat" and at times, something to feel guilty about eating. While chocolate is calorie-dense and should be consumed in moderation (1 oz. of 60-70% dark chocolate contains 162 calories and 11g fat), it does present health benefits that many of us are not aware of. So, the next time you take a bite of delicious chocolate, take comfort in knowing that you could be promoting good health! The health benefits of chocolate depend on the cacao level of the chocolate, as the cacao component is where you will find antioxidants (not the sugar or cream). Below we will discuss the benefits of dark chocolate as this type of chocolate contains the highest cacao level.
Flavonoids
Cacao contains an antioxidant compounds called flavonoids. Flavonoids are found in other foods such as berries, onions, citrus fruits, and tea. These compounds have been found to release anti-inflammatory compounds which may overall reduce the risk of inflammatory-promoting diseases such as heart disease, high blood pressure, stroke, kidney disease, and type 2 diabetes.
A 2015 study published in The American Journal of Clinical Nutrition looked at 90 elderly subjects at which were divided evenly and provided a beverage to consume daily for 8 weeks; each beverage provided a low, intermediate, or high level of flavonoids. Those who consumed the beverage with the intermediate or high level of flavonoids were found to have a significant improvement in cognitive function compared to the group who consumed the beverage with the low flavonoid content.
Another study in 2005 that was published in the journal, Hypertension, looked at adult subjects who were assigned to consume 100g/day of dark chocolate vs. white chocolate, over 15 days. Those who consumed the dark chocolate were found to have an increase in nitrous oxide levels which overall improved insulin resistance and lowered blood pressure.
Vitamins and Minerals
One ounce of 60-70% cocoa dark chocolate contains 19% DV of manganese, 17% DV of copper, 12% DV of magnesium, 10% DV of iron.
With all of this being said, it is still important to consume chocolate in moderation to maintain a healthy weight. Aim for no more than 1 oz. of 60-70% of dark chocolate per day.
Check-out this light Chocolate Parfait recipe:
https://www.skinnytaste.com/skinny-chocolate-parfaits/
Gina M. Ellery MS, RD, LDN
215-859-3858
www.ginaellerydietitian.com
Gina M. Ellery, LLC- Nutrition Counseling | Harleysville, PA | Covered By Insurance | Meal Planning | Group Nutrition Education
