29 benefits and harms of consuming dark chocolate for health and weight loss

Most people around the world are fans of chocolate and consume a large amount of this delicious food every year. There are different types of chocolate and it can appeal to every taste. From dark chocolate to milk and white chocolate, today all kinds of chocolates are found in various forms and are a large part of people's diet.

BingMag.com 29 benefits and harms of consuming dark chocolate for health and weight loss

Most people around the world are fans of chocolate and consume a large amount of this delicious food every year. There are different types of chocolate and it can appeal to every taste. From dark chocolate to milk and white chocolate, today all kinds of chocolates are found in various forms and are a large part of people's diet.

Due to the high consumption of chocolate, you should try to find the best and healthiest. Choose and consume chocolate. Many believe that dark chocolate is a healthier option because it has less sugar. Apart from the discussion of being healthier, the special taste of dark chocolate makes many people go for it and prefer it to sweet chocolate.

In today's article, we want to take a closer look at dark chocolate and see what effect it has on health. Lays. In the following, we have brought everything you need to know about dark chocolate, from its benefits and harms to the types of dark chocolate and the tips you need to know to consume it. So stay with us.

  • What is dark chocolate?
  • Types of dark chocolate
  • What is the difference between dark chocolate and others? Does it have chocolates?
  • Benefits and properties of dark chocolate for health
  • Dark chocolate and slimming; How does this food help to lose weight?
  • Nutritional value and calories of dark chocolate
  • Harms of dark chocolate
  • Do not overeat eating dark chocolate
  • Tips for storing and consuming dark chocolate
  • Frequently asked questions about dark chocolate

What is dark chocolate?

BingMag.com 29 benefits and harms of consuming dark chocolate for health and weight loss

Dark chocolate, also known as dark chocolate, is a type of chocolate that has less milk and sugar. This food is prepared with cocoa butter instead of milk-based butters. Dark chocolate usually has a high volume of cocoa, approximately 60 to 99 percent. It is the high amount of cocoa and the low amount of sugar and dairy that makes this chocolate special and increases its health benefits.

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Types of dark chocolate

Depending on the amount of ingredients and the production process, dark chocolate can have different types as you can see below:

1. Unsweetened chocolate

This is the purest type of dark chocolate that contains 85-100% bitter cocoa beans. Many people may not be able to eat this chocolate. Many companies also use it to produce different cakes.

2. Bitter and sweet chocolate

This chocolate has 65-80% cocoa beans and up to 33% sugar. Since this chocolate is less bitter and at the same time the percentage of cocoa is high, many people consume it.

3. Semi-sweet chocolate

This chocolate has a sweeter taste and its ingredients are approximately 35-60% cocoa and up to 50% sugar.

4. Dutch Dark Chocolate

Dutching is a chocolate production process that was first implemented by a Dutch company. In this chemical process, chocolate loses its natural color and bitter taste. Although this chocolate may taste and look good, it loses most of its nutrients and benefits in the manufacturing process. Therefore, it does not have many of the benefits of pure dark chocolate.

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How is dark chocolate different from other chocolates?

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Benefits and properties of dark chocolate for health

BingMag.com 29 benefits and harms of consuming dark chocolate for health and weight loss

1. Protects the body against disease-causing free radicals

One of the best benefits of consuming dark chocolate is its ability to fight disease-causing free radicals. Free radicals are harmful compounds that occur in the body's cellular processes and can lead to inflammation and chronic diseases. Dark chocolate has various antioxidants that can neutralize these radicals and protect the body against Protect from various injuries and diseases. The higher the percentage and quality of dark chocolate you consume, the more antioxidants you can absorb and prevent disease-causing agents.

2. It has anti-cancer properties

Researchers believe that consuming dark chocolate may help reduce cancer. Research shows that the antioxidants in chocolate can especially reduce the risk of colon cancer. Apart from this, other studies claim the effect of chocolate Zinc reduces inflammation and oxidative stress in the body, prevents the growth of cancer cells and helps protect the body against colon cancer.

  • What is oxidative stress and how to prevent it? ?

3. It can improve heart health

Flavonol is one of the compounds in dark chocolate that has many benefits for lowering blood pressure, improving blood flow to the heart and brain, regulating blood sugar, and maintaining cardiovascular health. Apart from this, flavonols help prevent blood platelets from clotting and reduce the risk of stroke.

Consumption of flavonol-rich chocolates, including dark chocolate, improves your overall heart health and prevents heart disease. And it takes mortality.

  • 15 excellent foods to maintain heart health

4. It also helps to improve cholesterol levels

Cocoa butter found in dark chocolate is rich in healthy fats and polyphenols. These beneficial compounds work as antioxidants in the body and lead to reduced inflammation, fat breakdown and improved cholesterol levels.

Cholesterol is an essential structural component of every cell in the body. Cholesterol has two types, good (HDL) and bad (LDL). Good cholesterol helps transport cholesterol to the liver and eliminate it. But bad cholesterol causes cholesterol to go to the arteries and arteries, and after accumulating, it leads to atherosclerosis of the arteries. Researches show that dark chocolate can reduce bad cholesterol and improve the overall cholesterol level of the body.

  • 13 wonderful foods to reduce blood cholesterol

5. affects cognitive and mental function

Some studies show that chocolate rich in flavonols can increase blood flow to the brain and help treat cognitive and mental diseases such as Alzheimer's and Parkinson's.

Other studies also believe that the consumption of edibles containing this substance, including dark chocolate, tea, oranges, broccoli, olives, berries and berries, tomatoes and many fruits and vegetables is associated with better brain function and improved mental and cognitive activities. .

6. Regulates blood pressure

Several studies show that adding dark chocolate to your diet can lower your blood pressure levels and protect your heart from heart disease and stroke.

Separate Of this, dark chocolate can also affect and regulate blood sugar levels. All of these will help you maintain your health and protect you from various diseases.

  • Everything about high blood pressure; Silent killer of Iranians

7. It is a nutritious food rich in antioxidants

As we said, dark chocolate has a high amount of antioxidants. By conducting numerous tests, researchers have concluded that the amount of antioxidants in cocoa powder is much higher than that of various fruit powders. In general, dark chocolate has more antioxidants compared to most fruits and juices, except pomegranate and pomegranate juice, and therefore maintains the health of the body and reduces the possibility of various diseases.

  • 15 strange properties of antioxidants and 11 foods rich in them

8. It can also help improve vision

Although more research is still needed to confirm this benefit definitively, one study found that people who consumed dark chocolate were able to improve their vision. Despite this, other studies should be done on how dark chocolate and its ingredients affect vision and strengthen it in the long term.

9. Protects skin and hair health

One of the most important ingredients in dark chocolate is flavonol, which can improve skin health and protect it from sunlight. Researches have confirmed this and have shown that consuming dark chocolate rich in flavonol can reduce the damage caused by ultraviolet rays. Apart from this, other researches also claim that consuming this food can reduce the roughness of the skin. data and increase water supply to it. It also improves blood flow to the skin and keeps it healthy. Improving the blood flow to the scalp affects the growth of hair and their health and prevents scalp infection and hair loss. 17 excellent food ingredients to maintain the health and shine of the skin

10. Strengthens the immune system

Although more research is still needed, cocoa can regulate the functioning of the immune system. Researches that have been tested on mice show that the consumption of cocoa helps to improve the functioning of the immune system.

  • 7 simple habits that strengthen your immune system

11. It is a rich source of iron

Chocolate contains various minerals including potassium, magnesium and iron. By consuming dark chocolate daily, you can get enough iron and prevent iron deficiency and anemia.

  • 13 foods rich in iron to prevent anemia

12. Can improve mood and prevent depression

Eating A delicious piece of chocolate can reduce stress and lead to the release of endorphins. This hormone affects the feeling of happiness and reduces the symptoms of depression.

Caffeine and other substances in dark chocolate also affect the reduction of depression and lethargy. In general, consuming this food is enjoyable and improves your mood by boosting your mood.

13. It is useful for pregnant women

Bitter chocolate helps to maintain the health of pregnant women by preventing diseases such as preeclampsia, reducing the pressure on muscles, strengthening the immune system and creating a feeling of relaxation.

Of course, you should be careful with your consumption and do not overdo it. This benefit of dark chocolate is only possible in small amounts. Eating too much dark chocolate during pregnancy can cause premature birth, miscarriage or weight loss of the baby. 14. Reduces inflammation and asthma symptoms

The anti-inflammatory compounds in dark chocolate lead to a reduction in inflammation of the intestines and heart tissues. Apart from this, some substances in cocoa can also reduce cough and asthma symptoms.

15. It can also help to lose weight

Dark chocolate affects weight loss in various ways. You can increase fat burning and manage your weight by consuming dark chocolate in moderation. Of course, don't forget that this food is high in calories, and excessive consumption of it will cause you to gain unwanted weight.>

16. Fights against diabetes

Another benefit of dark chocolate is for diabetes and its fight against this disease. This food can help type 2 diabetic patients by improving insulin resistance and blood sugar control. Studies also show that those who eat dark chocolate and do not overdo it are less at risk of diabetes compared to other people.

  • 13 ways to prevent type 2 diabetes (and its early signs).

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Bitter chocolate and slimming; How does this food help you lose weight?

BingMag.com 29 benefits and harms of consuming dark chocolate for health and weight loss

By adding dark chocolate to your diet, you can Help you lose weight to some extent. In the following, we have brought the effect of dark chocolate for weight loss.

1. Boosts the body's metabolism

Dark chocolate is rich in monounsaturated fatty acids that help increase the body's metabolism and lead to burning calories and fat. In general, dark chocolate affects the process of fat breakdown and reduces the absorption of fat and carbohydrates in the body. This leads to the melting of body fats and preventing their accumulation.

2. Prevents the rise of insulin

The healthy fats in dark chocolate can reduce the absorption of sugar in the bloodstream and therefore prevent the sudden rise of insulin. Increased insulin can transfer sugar directly to fat cells and also prevent the body from burning fat and cause hunger. Therefore, by reducing insulin, you can not only burn fat, but you will also prevent overeating.

3. Prevents appetite and overeating

Studies show that dark chocolate can reduce the desire for salty, sweet or fatty foods and make you feel fuller. Many people believe that consuming dark chocolate 20 minutes before and 5 minutes after a meal leads to feeling fuller and reduces the number of meals per day. By consuming this food, you can reduce your food consumption and achieve your ideal weight without feeling hungry.

  • 10 simple strategies to prevent overeating

4. Increases motivation to exercise

Dark chocolate is rich in magnesium and some anti-inflammatory compounds. Therefore, it can reduce pain, refresh the body and increase your motivation and energy. All these will make you have more patience to exercise and burn calories.

When you don't feel tired and lethargic, you will definitely exercise better and more. The more you exercise, the better you manage your weight. Apart from this, by reducing body pains, dark chocolate makes you recover faster and prepare for the next exercise session.

  • Why should you exercise even when you don't feel like it?

5. It gives you a feeling of euphoria and refreshes you

Dark chocolate can make you feel happy and relieve stress and anxiety. When you feel euphoric, you can sleep better, lower your cholesterol and blood pressure, have fewer negative thoughts, and generally have a better quality of life. This topic, along with the effect of dark chocolate on reducing diseases, can change your lifestyle and help you eat better, exercise, rest and lose weight. 19 challenges Simple to lose weight that are really effective

Despite all this, don't forget that every 100 grams of dark chocolate has It is about 600 kcal of energy. So, before you start eating this food, remember not to overdo it and don't mess up your weight loss plan. Experts suggest that you should not consume more than 28 grams of dark chocolate per day. So be sure to remember this and manage your weight with a better vision.

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Nutritional value and calories of dark chocolate

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BingMag.com 29 benefits and harms of consuming dark chocolate for health and weight loss

Dark chocolate is healthier and has high nutritional value compared to other snacks and sweets. Dark chocolate is rich in nutrients and minerals, and these substances have the benefits of dark chocolate. Next, we have listed the nutritional value of one ounce (28 grams) of dark chocolate from 70 to 85 percent.

  • 168 kcal of energy
  • 8 grams of carbohydrates
  • 2 grams of protein
  • 12 grams of fat
  • 1 gram of fiber
  • 5 milligrams of manganese (27% of the daily requirement)
  • 5 milligrams Copper (25% of the daily requirement)
  • 3 mg of iron (19% of the daily requirement)
  • 8 mg of magnesium (16% of the daily requirement)
  • 2 mg of phosphorus (9% of daily requirement)
  • 200 mg of potassium (6% of daily requirement)
  • 9 mg of zinc (6% of daily requirement)
  • 2 micrograms of vitamin K (3% of daily requirement)
  • 9 micrograms of selenium (3% of daily requirement)
  • 4 mg of calcium (2% of daily requirement)

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Harms of dark chocolate

Despite the high benefits of dark chocolate, this food also has disadvantages and complications that You should consider. According to research, consumption of dark chocolate may be associated with the following problems.

  • Acne
  • Weight gain
  • Bloating
  • Headaches
  • Sleep disorders
  • Mood changes
  • Tooth decay
  • Constipation
  • Nervousness

Additionally, another problem with dark chocolate is related to dairy and soy in it. Most companies use these ingredients to produce dark chocolate.

Many people may be allergic to dairy or soy or do not want to consume milk because they are pure vegetarians (vegan). If for any reason you don't want to consume milk and dairy products or soy, you should go for 100% dark chocolate and check the nutrition label and its ingredients carefully. Of course, most of the time, you may not be able to be sure of the ingredients of dark chocolate. In these cases, it is up to you to decide whether to consume this food or not.

Apart from all this, dark chocolate contains caffeine and excessive consumption of this substance will be associated with harm. In the following, we have listed the side effects of high caffeine consumption.>Caffeine is an energizing substance that has benefits for body health and brain function. But excessive consumption will make you face the following problems.

1. It leads to anxiety

Caffeine can increase the secretion of adrenaline and put the body in a reactive state of fight or flight. The fight or flight reaction is a physiological reaction that animals show in response to their perceptions of dangerous situations, attack, or escape to save themselves. , panting, being stressed and face similar symptoms.

2. Causes Insomnia

One of the best things about caffeine is that it can eliminate fatigue and keep you awake. But the problem is that excessive consumption of caffeine will cause you to suffer from harmful insomnia and endanger your overall health. He faces various diseases and loses his proper function.

3. It affects the digestion process

If you have ever had coffee, you know how caffeine affects the activity of the digestive system and intestines. If a large amount of this substance enters the body, it may lead to loose stools or diarrhea and also cause acid reflux disease. In this situation, the muscles that prevent the movement of stomach contents to the throat become relaxed and lose their function.

4. It leads to muscle loss

Some studies show that excessive caffeine consumption can lead to rhabdomyolysis. Rhabdomyolysis refers to the breakdown of muscles. In this situation, skeletal muscle cells are destroyed and their contents enter the blood.

You can prevent this problem by reducing caffeine consumption and maintain your body's muscle mass.

5. It is addictive

Consumption of caffeine is addictive and can become a permanent habit. Many of those who consume caffeine, if they don't eat coffee, dark chocolate, etc., they may feel lethargic and face psychological or physical dependence on this substance.

This addiction can lead to excess in It follows the consumption of caffeine and has a negative effect on health in various aspects.

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6. Raises blood pressure

In general, caffeine does not seem to increase the risk of heart disease or stroke in most people, but several studies have shown that it can increase blood pressure by stimulating the nervous system. increase Over time, high blood pressure becomes a dangerous factor for stroke and heart diseases.

Of course, the effect of caffeine on blood pressure is temporary and you can prevent this problem by using caffeine in moderation.

7. Increases heart rate

Just like blood pressure, caffeine also affects the increase in heart rate. This food is irritating and causes heart palpitations. It can also change the rhythm of the heartbeat.

Of course, this effect may be different for each person. If you notice a change in the rhythm and speed of your heartbeat after consuming caffeine, you should reduce the consumption of this substance.

8. Tires the body

Coffee, tea and other caffeinated foods, including dark chocolate, can increase energy levels. However, when the caffeine is removed from the body, its effect is completely lost and the body becomes quite tired. Also, if you get used to this substance, you will most likely not experience its refreshing effect and instead you will feel tired. Eat at the beginning of the day, divide and consume this amount throughout the day to experience its energizing effect. Of course, be careful not to drink caffeine in the second half of the day so as not to disturb your sleep.

  • 10 reasons why you are always tired (and the natural treatment for each)

Despite the harm of caffeine for health, you should be careful about the fact that dark chocolate has a relatively small amount of caffeine, and in order for the caffeine in it to harm your health, you must eat a large amount of this food. Also, the more bitter the chocolate, the more caffeine it has. Therefore, although the caffeine in dark chocolate is also harmful, the main problem with this food item is its high calories and the disadvantages that we listed above.

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Don't overdo it with dark chocolate

BingMag.com 29 benefits and harms of consuming dark chocolate for health and weight loss

Although dark chocolate is a great healthy option to add to It is a diet, you must remember that this food is high in calories. The best way to avoid overindulging in dark chocolate is to eat only a small amount after a meal and never satisfy your hunger with it. Because you may overdo it and increase your calorie consumption.

You can also prepare food and other foods with it and be satisfied with only a few grams of chocolate when preparing food. Apart from this, consuming dark chocolate at the beginning of the day can help reduce appetite and calorie consumption and prevent overeating. It refreshes you, you should make changes in your diet and compensate the high calories of this food by reducing the consumption of other foods.

Besides all this, you should also pay attention to the type of your diet. If you want to limit the consumption of substances such as sugar, you should consume less amount of dark chocolate and go for chocolates with a high percentage. This will make you consume less sugar and stick to your diet.

Another point is about caffeine. If you are allergic to caffeine or don't want to consume it, you should pay attention to the nutritional value of dark chocolate and the amount of caffeine in it. One of the reasons why dark chocolate is harmful is caffeine. Caffeine can also lead to sensitivity to dark chocolate.

Keeping these points in mind, you should consume dark chocolate with a better plan so as not to endanger your health and benefit from the benefits of this unique food.

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Tips for storing and consuming dark chocolate

  • Keep dark chocolate in a cool and dry place And keep in a closed container. Remember not to put it in the refrigerator because it will lead to sugar. The humidity of the refrigerator causes the sugar to rise to the level of dark chocolate. Sugar does not affect the taste of chocolate, but it spoils its appearance.
  • If you store dark chocolate properly, it will last up to two years.
  • To melt dark chocolate, you must do this Do it on the stove or microwave and at low heat to prevent it from burning. Break the chocolate into small pieces and stir it continuously. You can pour melted dark chocolate on oats, fruit, cream, etc. and prepare a light and healthy snack for yourself. Small pieces of dark chocolate along with fresh fruits and nuts can be a light and delicious dessert.
  • You can mix 1 to 2 tablespoons of raw cocoa with a banana. Mix frozen and prepare dairy-free chocolate ice cream.
  • You can eliminate sugars by melting dark chocolate and cooling it again.

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Frequently Asked Questions About Dark Chocolate

BingMag.com 29 benefits and harms of consuming dark chocolate for health and weight loss

In Finally, we take a look at some frequently asked questions about dark chocolate that may have occurred to you.

1. Is dark chocolate healthy?

Yes. Dark chocolate is rich in nutrients, including iron, calcium, zinc, magnesium, copper, and vitamins D, C, B1, A, and K. These nutrients help improve heart health, blood pressure regulation, weight loss, etc.

2. Which type of dark chocolate is a better choice?

There are different types of dark chocolate. Dark chocolates that have a high percentage of cocoa, for example over 70%, are a better option and have a higher and healthier nutritional value.

3. Is there a problem with daily consumption of dark chocolate?

You can eat dark chocolate every day; The main point is moderation. Experts believe that you should maintain a balance and eat a maximum of 20 to 30 grams of dark chocolate daily in order to benefit from the benefits of this food without harming your health.

4. What percentage of dark chocolate is healthier?

Many people may say to themselves, what percentage of dark chocolate is better? You should know that the higher the percentage of cocoa, the healthier this food will be. Dark chocolate is 70% more healthy compared to other chocolates.

5. Is dark chocolate harmful for high blood pressure?

No. Research shows that the compounds in dark chocolate are useful for regulating blood pressure in people with high blood pressure.

6. How much dark chocolate can be consumed per day?

You can consume 20 to 30 grams of dark chocolate per day and improve your health.

7. When is the best time of day to eat dark chocolate?

You can eat dark chocolate whenever you want, but consuming it before meals can help reduce appetite and manage weight.

8. Does dark chocolate have fewer calories?

No. Dark chocolate is full of calories and each 100 grams of it has more or less 600 kilocalories of energy, which is a very high amount.

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Conclusion

There are many findings that show that consuming dark chocolate is good for health, especially cardiovascular health. This food can reduce the risk of contracting many diseases and also increase the quality of your life.

But the main point is moderation in its consumption. The caffeine and high calories of dark chocolate cause excessive consumption of this food to harm your health and endanger your life. Therefore, pay attention to the points we said and limit your consumption of dark chocolate as much as possible. Reduce. It is better to consume 20 to 30 grams of dark chocolate daily and go for products that have 70% or more cocoa. The higher the percentage of cocoa, the more its benefits and the less its harm.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: Dr. Axe, HealthifyMe, Organic Facts, Healthline

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