Healthy Dark Chocolate: Savor the Goodness

There's a reason dark chocolate has become the sweet treat of choice for many: its rich, velvety flavor and potential health benefits make it a guilt-free indulgence.

Compared to milk chocolate, healthy dark chocolate is the clear winner for taste and nutrition!

So, what's the deal with dark chocolate being healthy? Can you really trust that the fancy label on the bar is telling the truth? We're about to get to the bottom of the healthy dark chocolate craze and give you the lowdown on how to choose the good stuff.

From the different types of dark chocolate available to the specific health benefits it offers, we'll cover it all. So grab a piece of your favorite dark chocolate and let's dive in!

And get set for the 7th of July, which is World Chocolate Day!

Buy some healthy bars (see below) to enjoy on the 7th.

Health Benefits of Dark Chocolate

Adding healthy dark chocolate into your diet can have a profound impact on your overall health. It's not just a decadent indulgence; dark chocolate is a nutritional powerhouse that can deliver a wealth of benefits.

However, a quick reminder that a little goes a long ways... and despite chocolate's benefits, it should not replace healthy vegetables in your food rotation. :)

A Source of Antioxidant and Anti-Inflammatory Compounds

What makes dark chocolate so beneficial is its incredibly high antioxidant and anti-inflammatory compound content. These potent substances safeguard your cells from harm and keep your body healthy.

Dark chocolate packs a serious antioxidant punch, outdoing even blueberries and acai berries in flavanol firepower.

Epicatechin and catechin, two potent flavanols, make dark chocolate a tasty way to supercharge your antioxidant intake.

May Benefit Heart Health

Rich in flavanols, dark chocolate has been shown to help regulate blood pressure, reduce the risk of blood clots, and even improve cardiovascular function.

Dark chocolate, in particular, has been shown to lower the risk of heart disease and stroke. That's right, enjoying a piece of dark chocolate could be a healthy habit.

Rich in Minerals

Rich in minerals like magnesium, iron, copper, and manganese, dark chocolate is the perfect way to support your overall well-being, from strong bones to sustained energy levels.

A single ounce of rich, 70-85% dark chocolate packs a surprising punch: 64 milligrams of magnesium... about 16% of your daily dose. That's a boost for muscle and nerve function, as well as blood sugar control and, blood pressure regulation.

May Support Gut Health

Research is uncovering the surprising benefits of dark chocolate on gut health. It turns out that the polyphenols in dark chocolate act as prebiotics, feeding the good bacteria in your gut, which can lead to a more diverse gut microbiome.

A study in the American Journal of Clinical Nutrition found that regularly enjoying high flavanol cocoa can have a significant effect on your gut microbiome.

The result? A higher abundance of beneficial bacteria, including Bifidobacteria and Lactobacilli.

When it comes to reaping the benefits of dark chocolate, the key is to opt for a high-quality, high-cocoa-content treat at 70% to 85%. This ensures you're getting the good stuff – and not just a sugar rush.

Boosts Your Mood

Dark chocolate can boost your mood due to several compounds it contains. It triggers the release of endorphins and serotonin, the body's natural feel-good chemicals, and contains phenylethylamine (PEA), which stimulates dopamine release.

Additionally, theobromine and magnesium in chocolate help enhance mood and reduce anxiety, while the antioxidants improve brain function.

Enjoying chocolate also brings pleasure, further contributing to a positive mood.

Nutrition of Dark Chocolate

A 1-ounce serving of 70-85% dark chocolate typically contains around 170 calories, 12 grams of fat (mostly from cocoa butter), 13 grams of carbohydrates, and 2 grams of protein.

While dark chocolate is calorie-dense, the fats are primarily healthy monounsaturated and saturated fats.

It's important to note that the exact nutritional content may vary depending on the specific cocoa percentage and brand. Always check the label to get an accurate idea of the calories and macronutrients in your chosen dark chocolate bar.

Vitamins and Minerals

A single ounce of 70-85% dark chocolate delivers 20% of your daily iron and manganese needs to keep your blood and bones thriving.

Dark chocolate also contains smaller amounts of other minerals like magnesium, copper, potassium, phosphorus, zinc, and selenium.

These nutrients play various roles in the body, from supporting energy production to maintaining a healthy immune system.

Flavanols and Polyphenols

The flavanol content in dark chocolate increases with higher cocoa percentages.

A study published in the Journal of Agricultural and Food Chemistry found that dark chocolate with 70-85% cocoa solids contained significantly higher levels of cocoa flavanols compared to milk chocolate or white chocolate, both of which contain too much sugar and can quickly lead to weight gain.

When selecting good dark chocolate, opt for bars with a higher cocoa content to maximize the potential health benefits.

Keep in mind that even though dark chocolate contains beneficial nutrients, it's still an energy-dense food that should be consumed in moderation as part of a balanced Mediterranean diet with plenty of vegetables.

How to Choose Healthy Dark Chocolate

With so many options available, choosing a healthy dark chocolate bar can be overwhelming.

Not all dark chocolate is created equal. Here are some key factors to consider when selecting a healthy dark chocolate bar.

Look for High Cocoa Content

The cocoa percentage is one of the most important factors to consider when choosing a healthy dark chocolate bar.

Aim for bars with a cocoa content of 70% or higher, as these will contain more beneficial flavanols and less added sugar compared to milk chocolate or white chocolate.

You don't want this "healthy" habit to lead to weight gain, which is a net loss for your health and wellbeing.

Keep in mind that the higher the cocoa percentage, the more intense and less sweet the chocolate will taste. 

If you're new to dark chocolate, you may want to start with a 70% bar and gradually work your way up to higher percentages as your taste buds adapt.

Avoid Added Sugars and Oils

Scanning the ingredient list on your dark chocolate bar? Be cautious of added sugars and oils. These extras can water down the potential health benefits of dark chocolate.

Look for bars that list cocoa solids or cocoa mass, cocoa butter, and sugar as the main ingredients.

Avoid bars that contain ingredients like palm oil, soy lecithin, or artificial flavors, as these may indicate a lower-quality and more processed chocolate.

Choose Organic and Fair Trade

Whenever you can, treat yourself to a organic vegan dark chocolate bar that's certified and fair trade. This way, you'll be indulging in cocoa beans cultivated without harsh chemicals, making it a win-win for your health and the environment.

When you bite into a piece of fair trade chocolate, you're supporting more than just a sweet treat. You're helping ensure cocoa farmers receive fair wages and work in safe conditions, which can greatly improve their quality of life.

Avoid Soy Lecithin and Other Additives

Some dark chocolate bars may contain soy lecithin, an emulsifier that helps improve texture and prevent the cocoa butter from separating.

While soy lecithin is generally considered safe, some people may prefer to avoid it due to allergies or concerns about genetically modified soy.

While indulging in dark chocolate, you can elevate its flavor with add-ins like vanilla or sea salt without sacrificing its health benefits. Just steer clear of bars loaded with artificial flavors, preservatives, or other extras.

Healthy dark chocolate isn't just an oxymoron – it's a reality. But only if you're willing to do some label-reading legwork.

When you take the time to search out the good stuff, you'll be rewarded with a rich, satisfying treat that not only tastes amazing but also packs some health benefits.

Tips for Enjoying Dark Chocolate in a Healthy Way

Savoring dark chocolate is all about balance. With its rich flavors and potential health benefits, it's tempting to overindulge. But remember, a small amount packs a big punch.

Aim to eat chocolate in small amounts, savoring each bite. A serving size of 1 to 1.5 ounces a few times per week is a reasonable amount for most people.

Pair with Healthy Foods

A delightful way to indulge in dark chocolate is by teaming it up with wholesome foods for a satisfying snack.

Simply break off a small piece of dark chocolate and pair it with fresh berries for a treat that's both healthy and decadent.The antioxidants in the berries complement those in the chocolate for a double dose of goodness.

Or, enjoy a square of dark organic chocolate with a handful of almonds or walnuts.

When you snack on nuts, you're not just getting a quick energy boost - you're also keeping hunger at bay.

And almonds are the fiber champions, packing a whopping 3.5 grams per ounce, according to the USDA .

Use in Recipes

Throw this rich, chocolatey flavor into your favorite smoothie recipe for a treat that's free from added sugars. Incorporate it into whole grain baked goods, like muffins or energy bites, for a guilt-free snack that's packed with nutrition.

Have you tried dark chocolate avocado truffles? They're ridiculously easy to whip up. The creamy avocado does wonders in balancing out the richness of that decadent dark chocolate.

Use a high-quality dark chocolate cocoa powder with a content of 70% or higher. This guarantees a rich flavanol content, which is what you need to reap the benefits of your healthy chocolate recipes.

The Best Dark Chocolate Bars for Health

The crowded shelves of chocolate bars can be overwhelming. Here are a few that stick to the important basics that are worth considering.

Some chocolate brands use the term "extra dark" chocolate to describe chocolate with a higher cocoa mass percentage, such as 85%.

Alter Eco Dark Chocolate Bars

Alter Eco offers a range of organic, fair trade dark chocolate bars with cocoa percentages ranging from 70% to 90%. Their bars are made with just a few simple ingredients and come in unique flavors like Brown Butter and Blackout.

In addition, they source their beans from small, eco-friendly farms. It's a treat you can indulge in without guilt.

Equal Exchange Very Dark Chocolate Bars

For those who like it dark, Equal Exchange's Very Dark chocolate bars are a game-changer. With 71% or 80% cocoa solids, these bars are crafted with organic, fairly traded ingredients and boast unique flavors like Mint Crunch and Lemon Ginger.

A higher cocoa percentage equals a bigger boost of beneficial flavanols. And let's be real, those unexpected flavor combos are what keep our taste buds on their toes.

Theo Organic Dark Chocolate Bars

Theo Chocolate produces organic, fair trade dark chocolate bars with cocoa percentages ranging from 70% to 85%.Their Pure Dark bars contain just cocoa beans and sugar, while their flavored bars feature additions like sea salt or raspberry.

They were the first chocolate maker in North America to earn both organic and fair trade certifications.

Hu (Get Back to Human) Salty Dark Chocolate Bars

Hu was founded by siblings who are of the belief that it's time to get back to the way humans ate before the food industry ruined food products.

Their 70% cacao, organic vegan dark chocolate bar contains organic cacao, organic coconut sugar, organic cocoa butter, and sea salt.

They boast in their list of "No's" -- which makes for a pretty smart list to avoid.

• No refined sugar
• No cane sugar
• No sugar alcohols
• No erythritiol
• No soy or gluten
• No palm oil
• No lecitins
• No emulsifiers

Conclusion

Healthy dark chocolate is a treat that you can feel good about indulging in. With its rich flavor and potential health benefits, it's a smart choice for anyone looking to satisfy their sweet tooth without going overboard.

Indulge in the rich flavor of dark chocolate, but do it smartly. Opt for varieties with high cocoa content and minimal added sugars. By choosing organic and fair trade options, you'll not only treat your taste buds but also support a better cause.

And remember, moderation is key - pair your dark chocolate habit with health foods for a guilt-free indulgence.

So go ahead and savor that square of dark chocolate – your taste buds and your body will thank you. And remember, when it comes to healthy dark chocolate, a little goes a long way.