Dark Chocolate

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References


Fisher ND, Hughes M, Gerhard-Herman M, Hollenberg NK. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens . 2003;21:2281-6.
Engler MB, Engler MM, Chen CY, et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr . 2004;23:197-204.
Grassi D, Desideri G, Mai F, et al. Cocoa, glucose tolerance, and insulin signaling: cardiometabolic protection. J Agric Food Chem . 2015;63:9919-26.
Hooper L, Kay C, Abdelhamid A, et al. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr . 2012;95:740-51.
Hollenberg NK, Fisher ND, McCullough ML. Flavanols, the Kuna, cocoa consumption, and nitric oxide. J Am Soc Hypertens . 2009;3:105-12.
Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med . 2006;166:411-7.
Buijsse B, Weikert C, Drogan D, Bergmann M, Boeing H. Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults. Eur Heart J . 2010;31:1616-23.
Miller KB, Hurst WJ, Payne MJ, et al. Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders. J Agric Food Chem . 2008;56:8527-33.




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No introductions are needed for this highly treasured food that dates back to 2000 BC. At that time, the Maya from Central America, the first connoisseurs of chocolate, drank it as a bitter fermented beverage mixed with spices or wine. Today, the long rows of chocolate squares sitting neatly on your store shelves are the end result of many steps that begin as a cacao pod, larger than the size of your hand. Seeds (or beans) are extracted from the pod and fermented, dried, and roasted into what we recognize as cocoa beans. The shells of the bean are then separated from the meat, or cocoa nibs. The nibs are ground into a liquid called chocolate liquor, and separated from the fatty portion, or cocoa butter. The liquor is further refined to produce the cocoa solids and chocolate that we eat. After removing the nibs, the cocoa bean is ground into cocoa powder that is used in baking or beverages.
Dark chocolate contains 50-90% cocoa solids, cocoa butter, and sugar, whereas milk chocolate contains anywhere from 10-50% cocoa solids, cocoa butter, milk in some form, and sugar. Though dark chocolate should not contain milk, there may be traces of milk from cross-contamination during processing, as the same machinery is often used to produce milk and dark chocolate. Lower quality chocolates may also add butter fat, vegetable oils, or artificial colors or flavors. White chocolate does not contain any cocoa solids and is made simply of cocoa butter, sugar, and milk.
Cocoa is rich in plant chemicals called flavanols that may help to protect the heart . Dark chocolate contains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate. Flavanols have been shown to support the production of nitric oxide (NO) in the endolethium (the inner cell lining of blood vessels) that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure. [1,2] Flavanols in chocolate can increase insulin sensitivity in short term studies; in the long run this could reduce risk of diabetes . [3,4]
Observational studies support the benefits of cocoa flavanols. The link between blood pressure and high cocoa intake was described in a study of the Kuna Indians, an isolated tribe who live on the Caribbean Coast of Panama. [5] Hypertension was extremely uncommon in this group, even among older ages, and even with a dietary salt intake that is greater than most Western populations. When the Kuna migrated to urban environments and changed their diets, their rates of high blood pressure increased. Notably, their traditional intake of cocoa as a beverage was very high, at more than five cups daily of either home-grown or Colombian cocoa powder rich in flavanols. The urinary levels of flavanols in the island-dwelling Kuna were significantly higher and their rates of death from heart disease, cancer, and diabetes significantly lower than their counterparts living in urban centers.
Other observational studies suggest a link between high cocoa or chocolate intake of 6 grams daily (1-2 small squares) and a reduced risk of heart disease and mortality, possibly in part by reducing blood pressure and inflammation. [6,7]
Dark chocolate is high in calories (150-170 calories per ounce) and can contribute to weight gain if eaten in excess. However, chocolate, like nuts can induce satiety, so the longer term implications for weight control are not clear. It also contains a moderate amount of saturated fat , which can negatively affect blood lipid levels, though its heart-protective effects from flavanols appear to outweigh the risk. Choosing dark chocolate and eating modest quantities may offer the greatest health benefits.
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.
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This article needs additional citations for verification . Please help improve this article by adding citations to reliable sources . Unsourced material may be challenged and removed. Find sources: "Dark chocolate" – news · newspapers · books · scholar · JSTOR ( August 2021 ) ( Learn how and when to remove this template message )

^ Jump up to: a b c d Tara Mchugh (16 April 2016). "How dark chocolate is processed" . PhysOrg . Retrieved 19 November 2019 .

^ Jump up to: a b c Ried, K.; Sullivan, T. R.; Fakler, P.; Frank, O. R.; Stocks, N. P. (25 April 2017). "Effect of cocoa on blood pressure" . The Cochrane Database of Systematic Reviews . 4 (4): CD008893. doi : 10.1002/14651858.CD008893.pub3 . PMC 6478304 . PMID 28439881 .

^ Notter, Ewald (18 January 2011). The Art of the Chocolatier: From Classic Confections to Sensational Showpieces . John Wiley & Sons. ISBN 978-0-470-39884-5 .



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Dark chocolate is a form of chocolate containing cocoa solids and cocoa butter , without the milk or butter found in milk chocolate . [1] Government and industry standards of what products may be labeled "dark chocolate" vary by country and market. [1]

There is no high-quality evidence for any health effects of dark chocolate, such as on blood pressure . [2]

Chocolate is made from the tropical Theobroma cacao tree seeds. Dark chocolate has been around for over 3,000 years. [1] It was developed around 1900 B.C in Central and South America as a drink. [ citation needed ] Later, it was also made into a drink for the Aztecs and Mayans for ceremonial purposes.

The Spanish encountered chocolate in the early 1500s and brought it back to Europe ; they would add honey and cane sugar to make it sweeter and this led to manufacturing of milk chocolate. [3] In the late 1600s, milk was added to the dark chocolate beverage by Hans Sloane , who resided in Jamaica at the time. It is argued that milk chocolate was first invented by Daniel Peter and Henri Nestle who added condensed milk to dark chocolate in 1847. Soon after, chocolate was made into a solid form and started to be mass-produced in the 20th century. [1]

As of 2018, high-quality clinical research has not been conducted to evaluate the effects of compounds found in cocoa on physiological outcomes, such as blood pressure, for which only small (1–2 mmHg) changes resulted from short-term consumption of chocolate up to 105 grams and 670 milligrams of flavonols per day. [2] Flavanols found in dark chocolate include the monomers catechin and epicatechin , and (to a lesser extent) the polymeric procyanidins , which remain under laboratory research. [2]

Nutrients in dark chocolate include 46% carbohydrates , 43% fats , 8% protein , and 1% water (table). In a 100-gram ( 3 + 1 ⁄ 2 -ounce) reference serving, dark chocolate provides 2,500 kilojoules (600 kilocalories) of food energy and is a rich source (defined as more than 20% of the Daily Value , DV) of several dietary minerals , such as iron , copper , manganese , magnesium , phosphorus , and zinc . It also contains moderate amount of vitamin B12 (table).

† Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central
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