Derived from the cacao plant, dark chocolate is considered a healthy food as it contains beneficial compounds like flavanols, catechins, and polyphenols.
It has numerous health benefits, such as decreased inflammation, better heart health, and improved brain function.
That being said, many people are curious whether dark chocolate also helps with weight reduction.
In this article, we will determine if dark chocolate benefits include weight loss.
Potential benefits
Is dark chocolate good for you in terms of your weight? Well, dark chocolate may be beneficial for weight loss. Here are some of its potential weight loss benefits.
Dark chocolate benefits: Reduced cravings and increased satiety
Dark chocolate has been shown in studies to promote increased satiety and reduced cravings, which may aid in weight loss.
In fact, smelling and eating dark chocolate has been found in one study in 12 women to reduce levels of the hunger hormone ghrelin and decrease appetite.
Another small study comparing the effects of dark chocolate and milk chocolate also found that those who ate dark chocolate felt less hungry and more satisfied. Moreover, they experienced 17% reduction in calorie intake at a subsequent meal.
What’s more, consuming dark chocolate has also been shown in a study in 14 postmenopausal women to cause great reductions in food intake, compared with consuming milk chocolate.
Nonetheless, further research is necessary to determine how dark chocolate may affect appetite and food intake.
Dark chocolate benefits: Improved insulin sensitivity
Dark chocolate has been suggested in some research to help improve the body’s sensitivity to insulin, which is a hormone that regulates the amount of glucose in the bloodstream.
This can help reduce insulin levels in the body, which may come with reduced fat storage and increased weight loss.
Additionally, dark chocolate has also been found in some small studies to help improve blood sugar management. This may help prevent blood sugar spikes, which can cause increased hunger.
Dark chocolate benefits: Enhanced mood
Is chocolate good for you?
Interestingly, dark chocolate has also been found in several studies to potentially affect mood and mental health, which may indirectly contribute to weight loss.
For instance, people who consumed higher amounts of dark chocolate have been found in one study in 13,626 to have 57% lower risk of experiencing depressive symptoms as compared with those who did not.
Additionally, eating 40 grams of dark chocolate has been shown in another small study to reduce levels of stress in women over 2 weeks.
What’s more, consuming a dark chocolate drink for 30 days has been shown in a study in 72 adults to help increase feelings of contentment and self-rated calmness.
Further studies are however necessary to fully elucidate the relationship between the potential mood-enhancing benefits of dark chocolate and weight loss.
Potential downsides
Dark chocolate is not always about benefits. It may also pose some adverse effects, especially when consumed in huge amounts.
Dark chocolate is loaded with fats and calories, holding nearly 9 grams of fat and 155 calories per 1-ounce serving. Its calorie content is however dependent on the brand and product.
Other types of dark chocolates also harbor a significant amount of added sugar, which can be detrimental to your health.
It can be noted that aside from increasing the calorie content of the product, added sugar may also cause health conditions like diabetes, heart disease, and liver disease.
In addition, dark chocolate contains caffeine, which can cause increased heart rate and insomnia when consumed in large quantities.
Pregnant women, breastfeeding mothers, people with bleeding disorders, and those experiencing palpitation may need to be careful about their dark chocolate consumption as it can be dangerous.
It is therefore important that you choose high-quality varieties, especially if you want to drop extra pounds. You can pick a brand that contains at least 70% cocoa and is low in added sugar.
Healthy Dark Chocolate Recipe
Ingredients
- 2 tbsp coconut oil, softened, not melted
- 2 1/2 tbsp unsweetened dark cocoa powder
- 2 tbsp agave nectar, honey or maple syrup
- 1/4 tsp vanilla extract
- pinch fine sea or kosher salt
Directions
- Mix all ingredients using a small rubber spatula until smooth and thickened.
- Spoon the mixture into a candy bar mold and spread out until even.
- Place in the freezer for at least 20 to 30 minutes.
The Takeaway
Dark chocolate may promote weight loss by reducing hunger and appetite, improving insulin sensitivity, and enhancing mood.
This delicious treat can be enjoyed by healthy individuals, independent of age.
However, it is also important to note that it is loaded with fat and high in calories. Plus, some other varieties also contain a significant amount of added sugar. This makes dark chocolates detrimental to your health, and it may also sabotage your weight loss efforts.
That said, it is best to pick a dark chocolate that contains at least 70% cocoa and low in added sugar. Make sure to enjoy it in moderation as well.
