Being born and raised in France for the first three decades of my life, I vividly remember my beautiful treat for “the goûter” (afternoon snack) after school—a bar of dark chocolate paired with a piece of baguette bread. The dark and delicious chocolate was so tasty that I didn’t realise it wasn’t just a treat but also a healthy snack. Later, as we enjoyed our short break after lunch, a little square of dark chocolate always accompanied the coffee to enhance the experience. The cocoa content was always at least 70 to 75%. France is besotted and produces around 700,000 tonnes of chocolate each year.
This love goes back to the 17th century, when chocolate was an aphrodisiac drug lorded around Versailles, and nobles hired their own personal chocolate makers. Chocolate is a serious discussion subject. With this background in mind, let’s now explore the pleasantly surprising advantages of dark chocolate.
For a long time, dark chocolate has been considered a special indulgence, reserved for occasional treats or holiday celebrations. However, the delectable taste can be misleading—dark chocolate containing 80% cacao or more and is rich in nutrients that can fortify your body’s defence mechanisms and positively impact your overall well-being. This exceptional quality places it among the remarkable superfoods listed in Dr. W. Li’s book, Eat to Beat Disease.
Without further ado, let’s explore the pleasantly surprising advantages of dark chocolate.
Stress Reduction
For individuals dealing with stress, dark chocolate consumption can lower biomarkers of anxiety and stress. A study by the Netherlands Organisation for Applied Scientific Research demonstrated that daily consumption of a medium-sized chocolate bar (Noir Intense, 74 percent dark) for two weeks led to substantial decreases in cortisol and adrenaline levels.
Heart Health Benefits
The connection between consuming foods with flavanols—an influential antioxidant contained in dark chocolate—and a reduced incidence of cardiovascular disease-related deaths has been well-established through extensive research by epidemiologists.
Reduced Diabetes Risk
Despite being a sweet treat containing saturated fat and processed sugar, dark chocolate with high cocoa solid content provides antioxidants that contribute to blood sugar control, inflammation reduction, and stem cell mobilisation—ultimately lowering the risk of diabetes.
Antiangiogenic Properties
Angiogenesis is the formation of new blood vessels from existing ones. It’s essential for growth, healing, and normal development in the body. This process ensures that tissues receive enough oxygen and nutrients. In certain diseases like cancer, angiogenesis can become excessive and support tumour growth.
Researchers at the University of California at Davis found that procyanidins in cocoa, known as bioactive, exhibit potent antiangiogenic effects by inhibiting signals that activate blood vessel cells. Dr Li’s research group discovered variations in antiangiogenic potency when studying cocoa powder from different suppliers.
DNA Protection
Antioxidant compounds in dark chocolate, such as flavanols and polyphenols, support DNA repair and enhance the body’s regenerative capabilities, safeguarding your genetic blueprint.
Stem Cell Activation
Dark chocolate has been found to mobilise stem cells, aiding in their regenerative functions. A study at the University of California, San Francisco, showed that participants who consumed a cocoa-based drink twice a day for thirty days had twice as many stem cells in circulation compared to a control group.
Promotes Healthy Gut Bacteria
A study conducted by the University of Reading in the United Kingdom revealed that consuming high-cocoa flavanols, found in dark chocolate, significantly improved the ratio of beneficial to harmful bacteria in the gut. This included a notable increase in beneficial Lactobacillus (by 17.5 times) and Bifidobacteria (by 3.6 times), along with a decrease in harmful Clostridium histolyticum (by 2 times).
Tips for Selecting Chocolate and Cocoa Products to Promote Gut Health
In the pursuit of optimal gut health, it’s crucial to make informed choices when selecting chocolate and cocoa products, as the processing methods can impact their antioxidant content. Here are some guidelines to maximize the anti-inflammatory and gut-boosting benefits of your chocolate choices.
Higher Percentage Dark Chocolate: opt for dark chocolate bars with a cocoa content of 70% or higher. Studies emphasizing the health benefits of cacao often use these higher percentages because they contain more cocoa solids, spreading antioxidant benefits and providing additional fiber. Be cautious of semi-sweet or bittersweet chocolate, as they only need to contain 35% chocolate.
Cacao or Cocoa Nibs: opt for 100% cocoa nibs, which undergo fermentation, drying, and roasting processes. While these processes may reduce antioxidant levels, the absence of grinding helps preserve more antioxidants compared to chocolate bars or cocoa powder. Enjoy these nibs mixed with yogurt, in overnight oats, oatmeal, or as toppings for smoothie bowls, fruit slices with nut butter, and butternut squash soup.
Single Origin Chocolate: Choose chocolate bars that specify their origin (e.g., 80% Zorzal Dominican Republic). Craft chocolate makers, typically associated with such products, prioritise the flavour profile of cocoa beans and often opt for lighter roasts to retain desired flavour notes. This results in higher antioxidant content for consumers, in contrast to non-craft chocolate companies (e.g., Hershey’s, Mars) that may over-roast cocoa beans to standardise flavours.
Natural Cocoa Powder: When choosing cocoa powder, differentiate between natural/raw and Dutch-processed varieties. Dutch processing is an additional step that further reduces antioxidants. Prioritize cocoa powders labelled as natural to ensure higher antioxidant content.
Indulge in Health with the Perfect Chocolate Gift 🍫
When selecting a ‘chocolate’ gift for your friends and family, consider infusing a touch of wellness into your gift-giving tradition. Pay special attention to the details and opt for the exquisite experience of 70% dark chocolate – not only does it delight the taste buds, but it also presents a thoughtful package of health wrapped in a beautiful box. Remember, with chocolate, it’s not about quantity; it’s about quality. Let’s not overlook the incredible health benefits that dark chocolate brings in a box.
The key lies in making mindful choices, as not all chocolates are created equal. Dr. W. Li recommends trusted brands like Vosges Chocolate, boasting at least 70% cacao and high flavonoid levels. The higher the cacao percentage and flavonoid levels, the better it is for your health!
If you found this blog post helpful or know someone who would, spread the joy by liking and sharing. Explore my program, Energise to Optimise, to delve deeper into leveraging the health benefits of food for enhanced healing and vitality.
I’d love to hear from you! Drop me an email at [email protected], sharing your favourite dark chocolate bar, nibs, or cocoa powder for that extra gut-boosting goodness.
And if you’re seeking support for your gut and overall health and well-being, reach out via email or book a free discovery session.