IT is almost Easter. That means millions of us are doing one thing. It’s about eating chocolate. According to the UK’s retail consortium, around 80 million Easter eggs are sold in the UK every year. But what if you want to choose something healthier this year? Is the iteration of dark chocolate the answer? We asked the experts if it was a really good option.
“Dark chocolate can be a moderately nutritious addition to your diet,” says Nicola Ludram Lane, nutritionist and author. How to avoid eating super processed foodsPeople eat dark chocolate every day. “It contains polyphenols, especially flavanols with antioxidant and anti-inflammatory properties. These compounds are linked to. Improved blood flow, lower blood pressure, and potential benefits of heart and brain health. Dark chocolate also offers small amounts of essential minerals, such as magnesium, iron and copper. “What is Ludlam-Raine’s go-to bar? Aldi’s Moser Ross 85% Cocoa Chocolate Bar (125g, £2.25), or Hirano lindt (100g, £3) or Tescobar (100g, £2.40) over 70% cocoa.
Should I choose a bar with a cocoa content above 70%? And is it good for my cognitive health?
The benefits of dark chocolate are most prominent in bars with cocoa content of 70% or more, according to researchers at Loma Linda University, California, who analyzed the two studies.
Dark chocolate flavanols are natural antioxidants that help reduce inflammation, according to Lee S Berk, an associate professor who led the study. He said the study also suggests that dark chocolate is good for our brain health. “The higher the concentration of cocoa, the greater the impact on cognitive, memory, mood, immunity and other beneficial effects.” Ludlam-Raine cites a review published in Frontiers in Nutrition in 2022, examining the neuroprotective effects of cocoa flavanols and suggests potential cognitive benefits.
Is a bar with a 90% cocoa content ideal?
Not so, says Rudram Lane. “90% dark chocolate tends to have a lot more cocoa solids and less sugar. This means it’s higher than the beneficial flavanols at higher concentrations. But it’s really bitter. It limits the added sugar.”
How much dark chocolate should I consume to enjoy the benefits?
Ludlam-Raine says, as a general guide, a small portion of about 20-30g (about 2-3 pieces) of high-quality dark chocolate several times a week is a wise amount. Consuming large amounts of foods can contribute to excessive calorie intake and replace other nutrient-rich foods.
• Top 10 Chocolate Treats for Foodie (and beyond)
How can eating dark chocolate lower my blood pressure?
Cocoa flavanols can increase the production of nitric oxide, which helps relax blood vessels, improve blood flow and lower blood pressure. “Studies published in journals such as the American Journal of Clinical Nutrition and BMJ have found associations between moderate dark chocolate intake and improved cardiovascular markers, such as lower blood pressure and improved endothelial function,” says Ludlam-Raine.
Can dark chocolate improve my gut health?
Tim Spector, a professor of genetic epidemiology at King’s College London and co-founder of the nutrition app Zoe, is a fan of dark chocolate and praises its high fiber content and gut health benefits. According to Spector, the polyphenols in dark chocolate are “like rocket fuel for intestinal microorganisms,” just like polyphenols in fruit, nuts and seeds. In a video on Instagram, he explained that the fibers (about three squares) are twice as many slices of whole grain bread. “So, if you like dark chocolate, like me, then I suggest that the high levels of polyphenols and fiber content of 70% cocoa bar will balance the sugar and fat content,” he said.
How should I worry about emulsifiers and UPFS?
“Most quality dark chocolate is considered minimal or minimal processing, not ultra-high processing, especially when the ingredient list is short and recognizable,” says Ludlam-Raine. “That being said, some brands may contain emulsifiers like soyerecithin, which have been added to improve texture and shelf life.”
Evidence for the effects of emulsifiers such as these on gut health (particularly microbiota and gut barriers) is still emerging and is primarily based on animal or cellular studies, but small amounts may not be harmful to health. “So it’s wise to be careful about UPFS. [ultra-processed foods] In general, the occasional consumption of dark chocolate with standard emulsifiers is unlikely to cause harm to most people,” says Ludlam-Raine. If you want to minimize exposure to potentially harmful things, then ideally look for cocoa mass, cocoa butter, and small amounts of sugar or Soya Lecithin.
Is there anything else to look for on the label?
Some brands show flavanol content in the package, which can be useful, says Ludlam-Raine. “Organic or Fair Trade Certification is a great extra if you’re looking for an ethical option,” she adds.
Is there anything I need to worry about eating dark chocolate?
“Despite its benefits, dark chocolate still contains sugar and saturated fats. [the less preferred fat for health]especially in low-century varieties, “overdose can lead to weight gain if not considered within the overall energy balance.”
Some dark chocolate products can have a higher caffeine, but this may not be suitable for people suffering from sleep problems. In fact, “people with caffeine sensitivity or insomnia can disrupt sleep, especially when consumed in the evening, or when people who are prone to kidney stones may need to restrict their oxalates, including dark chocolate,” says Ludlam-Raine. It can also be a trigger food for people suffering from migraine attacks and acid reflux.
Top 3 Eggs from Ludlam-Raine
Vegan Easter eggs filled with conscious chocolate luxuries, 50g, £5, planetorgan.com
Montezuma Organic Dark Chocolate Eco Egg, 150g, £12, Montezumas.co.uk
Cocoa Roco 72% Dark Chocolate Easter Egg, 225g, £15, planetorgan.com
