As Easter approaches, chocolate enthusiasts are likely anticipating indulging in their beloved sweets.
Even though chocolate is known more for its delightful taste than its health benefits, experts suggest that consuming it in certain amounts might actually be beneficial for health.
According to Dell Stanford, a qualified nutritionist with 15 years of experience, while dark chocolate is often seen as the ‘healthier’ choice when compared to milk or white chocolate, moderation is key.
The high cocoa content in dark chocolate enhances the presence of flavanols, natural plant compounds that lend a bitter taste.
“Flavanols give dark chocolate its slightly bitter taste, and its potential health benefits, such as helping to lower blood pressure and making blood vessels more flexible,” Stanford noted.
However, there’s a caveat.
Before indulging in chocolate without reservation, it’s crucial to understand that the healthy amount of chocolate to consume may be disappointingly small.
Most chocolate bars, regardless of type, are high in fat, sugar, and calories, which can lead to weight gain if consumed excessively.
Stanford referenced a 2019 study that linked chocolate consumption with reduced heart and circulatory conditions, emphasizing the benefits of consuming an optimal amount.
The study found that around 45 grams, or two to four small squares, of chocolate per week provided the most significant decrease in the risk of circulatory issues.
Exceeding this amount reversed the positive effects, highlighting the adverse impacts of high sugar consumption.
It’s important to remember that the fat in dark chocolate comes from cocoa butter, which is composed of about 50 to 60 percent saturated fat, often more so than in milk chocolate, potentially making it less healthy in certain ways.
Moreover, dark chocolate can be high in caffeine, making it easy to surpass the recommended 400mg daily limit for adults. Pregnant women have an even lower threshold, making overindulgence a greater risk.
JoAnn Manson, a professor of medicine at Harvard Medical School, told the BBC: “It’s reasonable to have high percentage dark chocolate several times a week as long as you’re avoiding excessive calories, but it shouldn’t be perceived as a health food you try to eat more of.”
“Try to increase flavanols through diet, with tea, berries, grapes, and other fruits, as well as a reasonable, moderate amount of high-cacao chocolate,” she advised.