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Dark chocolate contains polyphenols, naturally occurring chemicals with antioxidant qualities. These antioxidants are beneficial in protecting the body from toxic chemicals. These polyphenols can increase the insulin sensitivity, which is the effect of insulin in the body.
Because most dark chocolate candy bars include a blend of cocoa solids and cocoa butter, assessing the nutritional value can be challenging. Check the label carefully to ensure that you're getting the most out of the prospective advantages without eating more fat or sugar than you planned. Darker chocolate means an increased volume of caffeine. About 50 g of 70% dark chocolate may contain 50-60 mg of caffeine, nearly half the amount found in a 250 ml cup of coffee. So, if you are managing your caffeine intake, keep an eye on your dark chocolate intake. In general, a 25 g of dark chocolate with 70-85% cocoa contents comprises:
- Calories - 170
- Protein - 2 grams
- Fat - 12 grams
- Carbohydrates - 13 grams
- Fibre - 3 grams
- Sugar - 7 grams
Advantages of Dark Chocolate
Dark chocolate contains polyphenols, which are antioxidant-rich chemicals. These antioxidants protect against tissue damage due to unstable atoms. They also aid in the effective utilisation of insulin by cells, decreasing insulin resistance. Some other advantages are-
- It provides antioxidant protection.
- It enhances blood circulation.
- It reduces blood pressure.
- It has a lowering effect on cholesterol.
- It reduces the risk of cardiovascular disease.
- It protects the skin from the sun.
- It improves the functioning of the brain.
- It helps maintain blood sugar levels.
Ways to Consume Dark Chocolate
Chocolate is one of the most popular choices when it comes to sweets. Here are a few ways to satisfy your craving.
Use only Small Servings of Dark Chocolate : It's essential to limit the serving to 20 - 28 grams so that you receive some of the advantages of dark chocolate and fulfil your sweet tooth without going overboard on calories, saturated fat, carbohydrates, or sugar.
Sprinkle Cacao Nibs on Yoghurt : This is a more compact approach to get the potential advantages of dark chocolate. Cacao nibs include roughly 10 g of carbohydrates in a 1 oz meal and 9g of blood-sugar-regulating fibre, and 4 g of protein, which can slow down digestion and help you feel satisfied for longer. Consider plain, nonfat Greek yoghurt, high in satisfying protein and gut-friendly bacteria known as probiotics, in making your snack or dessert especially diabetes-friendly.
Add Cocoa Powder to your Morning Shake : Only 1 to 2 tablespoons of natural cocoa per day may boost your heart health. Unsweetened cocoa powder has almost no sugar. Select artificially sweetened chocolate with care. If you want to indulge in chocolate but do not want to risk boosting your blood sugar, try a no-sugar-added hot cocoa mix.
How Frequently to Consume Dark Chocolate?
Sugar is usually present in dark chocolate, but it is usually modestly present, and the darker the chocolate, the less sugar it has. 30 - 50g of dark chocolate each day is more than enough to get the health advantages. If you eat more than that, you risk gaining weight due to the fats and calories. Make sure you always check the food label for the amount of chocolate and sugar before consuming.
Risks of Overconsumption
- Because most dark chocolate candy bars include a blend of cocoa solids and cocoa butter, interpret the nutritional value. Read the label carefully to ensure that you're getting the most out of the potential benefits without eating more sugar or fat than you intended. The consumption of too much dark chocolate may lead to weight gain and high blood glucose levels.
- In addition, the darker the chocolate, the more caffeine it contains. Two ounces of 70% dark chocolate may contain 50 to 60 milligrammes of caffeine, nearly half the amount found in an 8-ounce cup of coffee. The caffeine in cocoa can cause increased urination, sleeplessness, a faster heartbeat, and anxiety.
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.