Chocolate and its derivatives have been frowned upon for a long period of time. Again, due to lack of perspective: not all chocolates are the same, and one should always focus on the healthiest and least additive versions of foods; and if possible without other added substances.
In the case of chocolate, sugar and other derivatives, added artificially, have been to blame for its bad reputation over the years. Today we know how to choose better, but there are still doubts about it: dark chocolate, yes, but which version is the best?
Which chocolate would be the most advisable
Dark or bitter chocolate is the one that has proven real health benefits, since it is the pure cocoa that brings these benefits. Both milk chocolate and white chocolate are just versions loaded with sugar and other additives, since real chocolate comes from pure cocoa, to which more or less sugar is added.
Dark chocolate has shown benefits for the brain, cardiovascular system and even mood. It is known that precisely its richness in antioxidants such as flavonoids make it a very interesting food for health, as long as we do not go overboard with the quantities and choose wisely which chocolate is best.
On the other hand, some studies have suggested that dark chocolate has a probiotic effect, and is capable of increasing the number of microorganisms beneficial to intestinal health, in addition to collaborating in intestinal transit thanks to its insoluble fiber. Likewise, other studies would suggest that it helps stop the crystallization of uric acid thanks to theobromine, which prevents kidney stones.
On this last point, as an anecdote, it should be noted that theobromine in chocolate can cause poisoning and even be lethal; but it certainly wouldn’t be possible eating chocolate. Theobromine is a plant alkaloid that gives chocolate its bitter taste, and that shares properties with another internationally known plant alkaloid, caffeine.
But reaching the amount necessary to suffer poisoning is not feasible: 1 gram of theobromine per kilo of body weight would be needed to reach a lethal dose, that is, 70 grams in a 70 kg person. Dark chocolate, for example, contains only 5.5 mg of this substance per gram, so more than 100 bars of dark chocolate would be needed to produce toxicity. It would be easier to end up in the emergency room with gastroenteritis than to die from chocolate, obviously.
Currently there is no standard regulation to speak of “dark chocolate”, there is no regulation that indicates what percentage of cocoa is best. In fact, if the chocolate has more than 50% cocoa, it could be called that and without further ado. And that is dangerous.
However, studies suggest that dark chocolate should be made from a minimum of 70% cocoa to be considered dark chocolate as such. And the labeling should only include cocoa butter, cocoa powder or cocoa paste, and sugar.
But this is only a minimum agreement. Actually, to be very specific, the ideal dark chocolate contains 99% cocoa, and only 1% sugar (about 1 gram of sugar for each standard 100-gram bar of chocolate). That would be ideal and what any nutrition expert usually recommends; but personally it doesn’t seem realistic to me. Or at least it would not be optimal to go directly to this type of chocolate.
If we have never consumed dark chocolate, the path should start with chocolates with 70-72% cocoa, which contain about 29 grams of sugar; later increase to chocolates of 85% cocoa and 14 grams of sugar, and scale to 90% cocoa with 7 grams of sugar, ending at the previously mentioned 99% cocoa. That is as long as we tolerate those levels of chocolate purity, and not for health reasons.
I do not tolerate 90% cocoa or higher doses, since the greater the amount of cocoa, the greater the bitter flavor; Yes, it will be healthier according to scientific evidence, but it is not something tolerable for everyone. Therefore, we must be realistic and seek a balance: a minimum of 70% cocoa, the more the better, but up to what we tolerate, without forcing ourselves to eat chocolates with 99% cocoa “because they are healthier”, given that in the long term adherence to said consumption will fall.
