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How Much Dark Chocolate Can I Eat Every Day?

Posted by Twin Lakes on July 11, 2017

Dark chocolateScience has proven dark chocolate can actually be good for your health. The key is portion control, and it must be dark chocolate.

What is the daily recommended amount of dark chocolate?

The recommended “dose” of dark chocolate is approximately 1 to 2 ounces, or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories. 

A 1.45-ounce (41 gram) Hershey's Special Dark Chocolate Bar has 190 calories. In comparison, if you ate a medium-size raw apple, you'd only take in 95 calories.

Therefore, don't replace healthy foods with chocolate. Just take into consideration you may be consuming a few extra calories even with the recommended amount. 

 

Nutritional Content of a 70-85% Cacao Bar 

 

  • 170 calories
  • 12 grams fat
  • 13 grams carbs
  • 1 grams dietary fiber
  • 8 grams sugars
  • 2 grams protein
  • 7 mg calcium
  • 203 mg potassium

What Does it Take to Burn Off a Dark Chocolate Bar?

Burning off the calories in a 170-calorie dark chocolate bar would require:

  • 44 minutes walking
  • 19 minutes jogging
  • 14 minutes swimming
  • 23 minutes cycling

Let’s Eat! See a sample menu from the restaurant at Twin Lakes senior living community.

3 Reasons to Eat Dark Chocolate Every Day 

 

1. Your Heart Loves Dark Chocolate

What is it that makes dark chocolate desirable? The answer is plant phenols -- cocoa phenols, to be exact.

Eating dark chocolate can help lower blood pressure if you have mild high blood pressure and you balance the extra calories by eating less of other things, say researchers in a report in the The Journal of the American Medical Association.

Dark chocolate is also loaded with organic compounds that are biologically active and function as healthy antioxidants. These include polyphenols, flavanols, catechins, among others. 

 

One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than fruits such as blueberries and Acai berries. 

 

2. You Need Protected from Daily Radicals

The high levels of flavonoids -- potent antioxidants -- in dark chocolate help protect cells and tissues from damage by free radicals. These radicals are unstable molecules that alter and weaken cells and often come from stress, poor diet and the inevitable aging.

Dark chocolate also contains significant amounts of the minerals magnesium and copper.

A 1.5-ounce bar provides 15 percent of the recommended daily allowance (RDA) of magnesium, which is good for energy production, strong bones, relaxed muscles and effective nerve transmission. That same bar also contains 34 percent RDA of copper, which helps the body create neurotransmitters and is associated with a lowered risk of cardiovascular disease. 

 

3. You’re Happier With A Daily Dose of Cocoa

Chocolate and happiness have been coupled together as a “love food” since Mesoamerican civilizations, according to the Smithsonian.

In those early times, chocolate was considered a luxury item and valuable commodity. The elite made a drink of roasted cacao beans with cornmeal, vanilla, honey and chilies for those they loved.

Science has since found an actual chemical connection between chocolate and happiness. Chocolate naturally contains phenylethylamine, a chemical that's also released in the brain during moments of emotional euphoria, and anandamide, a fatty acid neurotransmitter that makes you feel more relaxed and less anxious. 

 

Choose Your Daily Chocolate Wisely

The darker the chocolate, the better. The reason dark chocolate gets all the accolades is that it contains lower added sugar and fats than milk or white chocolate and is higher in beneficial flavonoids.

Chocolates with the highest proportion of cacao are better, even when it comes to cocoa powder for hot chocolate.

Choose a bar with a minimum 70% cacao, and just remember -- even the darkest of the dark chocolates must be consumed in moderation.

There you have it. Science says a daily dose of dark chocolate can be good for your health. No need to wait until Valentine’s Day or a special celebration. Enjoy some chocolate today.

Nestled in the heart of charming Montgomery, Ohio, Twin Lakes is a senior residential community serving those age 55+. Find out more about our dining options and get a Twin Lakes sample menu here.

For more information, contact Twin Lakes online or at 513-247-1300. 

 

Topics: Nutrition and Food

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