Various foods can make feelings calmer and more enjoyable, one of which is chocolate. Chocolate comes from dried and fermented cocoa beans which are then made into powder and mixed with sugar. Semi-sweet chocolate tastes half sweet and half bitter. Meanwhile, chocolate that has a completely bitter taste is often called dark chocolate. Chocolate contains various ingredients that have various benefits for the body, such as more minerals and phenolic antioxidants compared to other foods.1 In cocoa beans, there are 35-50% oil/fat, 15% starch, 15% protein, 1-4% theobromine compounds, and 0.07-0.36% caffeine.2
Content and Benefits of Chocolate
Some of the contents of chocolate and its benefits for the human body, including:1,2
1. Fat/oil.
This compound in chocolate/cocoa beans is called cocoa butter, which consists of a mixture of monounsaturated and saturated fatty acids. The fatty acid content in chocolate provides a neutral cholesterolemia response in humans and is non-atherogenic, does not cause fat accumulation in blood vessels.
2. Fiber
In a 100-kcal serving, dark chocolate contains 70-85% cocoa with 1.7 grams of fiber, while semi-sweet chocolate contains 1.2 grams of fiber, and milk chocolate contains 0.6 grams of fiber. Unsweetened cocoa powder contains only 12 kcal with almost 2 g of fiber per tablespoon. The majority of the fiber content in cocoa is insoluble. The fiber content can maintain body weight, besides that insoluble fiber can reduce the risk of type 2 diabetes.
3. Minerals
Chocolate contains magnesium, copper, potassium and iron which have various benefits for the body, such as preventing anemia and hypertension.
4. Specific antioxidants
Cocoa contains a number of polyphenolic compounds that are very rich in flavonoids as antioxidants, such as catechin, epicatechin, procianidin. The high antioxidant content in chocolate has various benefits, such as anti-cancer and maintaining the immune system.
Interesting Facts About Chocolate
Here are some chocolate facts, including:3,4
1. Can increase weight. This is caused by the chocolate that is generally sold on the market having a high sugar content. In addition, consuming chocolate every day without considering the type and amount can cause weight gain.
2. White chocolate has different basic ingredients from other types of chocolate, namely sugar, cocoa butter, milk, and vanilla.
3. Chocolate, especially dark chocolate, can prevent memory loss and blood cholesterol levels.
4. Consuming a little dark chocolate can help improve physical abilities during fitness training.
5. Chocolate has a lower melting point than human temperature, ranging from 30-32 degrees Celsius. This causes chocolate to melt easily when held or in the mouth.
The Bad Impact of Excessive Chocolate Consumption
Some of the negative impacts of excessive chocolate consumption include:4,5,6
1. Can increase weight due to the high sugar content in chocolate so you should limit your chocolate intake.
2. The high sugar content in most types of chocolate can cause tooth decay and increase the risk of type 2 diabetes.
3. Chocolate can cause poor bone structure and osteoporosis, especially in older women. This is because the sugar content in chocolate can stimulate increased excretion of calcium through urine.
4. Chocolate contains caffeine so excessive chocolate consumption can cause irregular heartbeats, dizziness, and increased anxiety.
Chocolate is delicious and has health benefits, but the key is to consume it in moderation. Enjoy dark chocolate with high cocoa content as a healthier option.
References:
- - David L. Katz, et. al. 2011. Cocoa and Chocolate in Human Health and Disease. Antioxidants & Redox Signaling. 15(10): 2779-2811
- - Agus Sudibyo. 2012. Peran Cokelat Sebagai Produk Pangan Derivat Kakao yang Menyehatkan. Jurnal Riset Industri. 6(1): 23-40
- - Zulfa Azza Adhini. 13 Fakta Unik Cokelat yang Jarang Diketahui. Hello Sehat. Last reviewed on October 11, 2023. Available at: https://hellosehat.com/nutrisi/fakta-gizi/cokelat-sehat-apa-tidak/
- - Joseph Nordqvist. Health benefits and risks of chocolate. Medical News Today. Last reviewed on July 17, 2018. Available at: https://www.medicalnewstoday.com/articles/270272
- - Annisa Nur Indah Setiawati. Apakah Boleh Makan Cokelat Setiap Hari?. Hello Sehat. Last reviewed on August 25, 2023. Available at: https://hellosehat.com/nutrisi/tips-makan-sehat/makan-cokelat-tiap-hari/
- - Jonathan M Hodgson, et. al. 2008. Chocolate Consumption and Bone Density in Older Women. The American Journal of Clinical Nutrition. 97(1): 175-180