The Many Benefits of Eating Dark Chocolate

As the saying goes, “Life happens. Chocolate helps” (unknown). Most of us have turned to chocolate for comfort or pleasure at some stage of our lives – and now it’s official – it really can reduce stress and anxiety levels. What’s the science behind this? Chocolate contains compounds that cause brain cells to release dopamine into our bodies, which makes us feel happy and relaxed. But are all chocolates equal or does dark chocolate benefit us more than white or milk varieties?

The answer to this question is ambiguous. Yes, dark chocolate has many life-enhancing wellness benefits – and it certainly tastes delicious, wonderfully familiar and comforting – but like all the best things in life, too much of it can be detrimental to our health. Here’s a look at the pros and cons of eating dark chocolate.

We’ve all reached for the chocolate when we’ve been under stress, and there’s no doubt that it can enhance mood. Just be sure to select quality dark chocolate that is at least 70 percent cocoa or cacao to optimise health benefits.

When it comes to the number of nutrients contained within dark chocolate, it’s actually something of a superfood. Good-quality dark chocolate is packed with iron, magnesium, potassium, phosphorus and zinc, and is also high in fibre.

Simply put, antioxidants are molecules that fight off free radicals and help the body to combat diseases including diabetes and cancer. They are found in many plant-based foods, but who knew that one benefit of dark chocolate is that it contains more antioxidants than some fruit?

In medical tests, eating one small square (about 30 calories) a day was shown to reduce blood pressure in around 18 weeks. That’s because the high percentage of cocoa in dark chocolate contains flavanols, compounds that stimulate nitric oxide production in our bodies, which in turn causes blood vessels to dilate and the blood to flow more freely.

A combination of the minerals, antioxidants and flavanols found in cocoa helps fight disease and lower blood pressure, so yes, one of the benefits of eating dark chocolate is that it can promote heart health.

More good news! Eating chocolate high in flavanols lowers blood pressure and improves blood flow to the brain, aiding cognitive and concentration skills. A school of thought believes that cocoa flavanols may play a part in staving off symptoms of dementia; research is ongoing.

Although eating a moderate amount of dark chocolate high in cocoa does offer health benefits, like anything in life, too much of it can be bad for us. Here’s why.

Dark chocolate is high in both calories and fat, which will lead to weight gain if you eat it to excess – bear in mind that a small square has 30 calories and restrict your intake accordingly. It helps to pick a brand that’s low in sugar and contains at least 70 percent cocoa.

While dark chocolate is way lower in sugar content than milk chocolate, it still has enough added sugar to damage tooth enamel if you eat too much. Be moderate in your consumption to keep your teeth healthy and cavity-free.

If eaten close to bedtime, dark chocolate can act as a stimulant and affect sleep patterns; that's directly linked to the fact that there is a high percentage of caffeine in cocoa. Cocoa beans also contain theobromine, which can increase your heart rate and prevent you from sleeping soundly.

Dark chocolate is one of the main causes of migraine, thanks to the presence of caffeine, theobromine and the natural stimulant phenylethylamine in cocoa.

An allergy to chocolate is rare; any reaction is more likely to be triggered by other ingredients added to dark chocolate, including cocoa, cocoa butter, nuts and soy. Anyone with a dairy intolerance should bear in mind that dark chocolate may have a small percentage of milk in its make up – again, always check the ingredients.

World Chocolate Day on July 7 is a time for chocolate lovers to indulge in their favourite treat. But there's no need to wait for a special occasion — enjoying dark chocolate can be a daily delight.

This rich and indulgent cocktail is a true dessert in a glass. Made with high-quality, cocoa-rich Swiss chocolate, it's a simple yet luxurious treat that can instantly lift your spirits, no matter the weather.

Ingredients

• 2 oz vodka
• 0.25 oz amaretto liqueur
• 0.25 oz dark chocolate, grated, melted in a heatproof bowl over a pan of simmering water and cooled
• 0.25 oz vanilla syrup
• Chocolate powder to garnish

Method

1. Combine the ingredients in a cocktail shaker/jug in the order above.
2. Shake well to combine them.
3. Strain into a chilled cocktail glass and sprinkle with chocolate powder.

The sight and aroma of a molten, just-baked chocolate fondant puts a smile on everyone's face. This decadently rich dessert is celebrated for its slightly crispy outer layer and rich velvety heart. It’s a delicious final flourish for an elegant dinner party, but this dark chocolate recipe is so simple that you can make it anytime you have a craving for something sweet. Serves 4.

Ingredients 

• 120 g unsalted butter
• 1 tablespoon cocoa powder
• 160 g top-quality dark chocolate
• 50 g caster sugar
• 2 eggs
• 1 teaspoon rum or vanilla extract
• 40 g flour
• 1 teaspoon espresso powder
• pinch of salt

Method

1. Lightly butter 4 ramekins and dust each with cocoa powder. Place on a baking tray. Preheat the oven to 200°C/400°F.
2. Melt the chocolate in a heatproof glass bowl over a pan of simmering water. 
3. Let the chocolate cool, then add the sugar, eggs and vanilla or rum. Mix well.
4. Stir in the flour, espresso powder and salt.
5. Divide the mixture into the ramekins and bake for 8 minutes. Let them rest for a few minutes.
6. Run a knife around the edge of each cake, place a dessert plate over each ramekin, and invert.
7. Serve warm, topped with a dusting of icing sugar.

Here’s an exalted version of one of the most delicious patisseries of all time – the chocolate éclair. This recipe for the classic Gallic treat may test your culinary skills but you’ll be rewarded by lighter-than-air éclairs liberally filled with decadently creamy chocolate. Serves 4.

Ingredients

Choux pastry

• 250 ml water
• pinch salt
• 20 g caster sugar
• 200 g butter, cubed
• 200 g plain flour
• 100 g cocoa
• 4 eggs

Chocolate filling

• 500 g dark chocolate
• 500 ml double cream

Method

Choux pastry

1. Combine the water, salt, sugar and cubed butter in a saucepan. Bring to a boil to melt the butter.
2. Remove from heat and stir in the flour and cocoa.
3. Return the saucepan to medium heat and vigorously beat the dough for 1 minute to let some of the water evaporate.
4. Beat in the eggs one at a time. Form éclairs on a baking sheet and bake for 22 minutes at 180°C/355°F.

Chocolate filling

1. Heat half of the cream, then incorporate 1/3 of the dark chocolate at a time.
2. In a separate bowl, whip the remaining cream until firm peaks form.
3. Fold enough of the whipped cream into the chocolate mixture until it drops slowly off a spoon.
4. Cut each éclair in half lengthwise, put the filling into a pastry bag and pipe it into the éclair.

For another high-end take on chocolate éclairs and other much-loved desserts, sample speciality pastries over afternoon tea at an elegant hotel. If you're in London, afternoon tea at The Savoy is a legendary experience, while Sofitel hotels across Europe and North Africa offer Le Goûter, a dainty and French-inspired afternoon tea served daily. Why not push the boat out and add a glass of chilled champagne to your afternoon delight?

So, eating dark chocolate in moderation may bring health benefits – don’t overdo it but do enjoy trying out these delicious desserts, cocktails and tasting experiences at one of our restaurants!