Chocolate – Benefits & Side Effects

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Imagine relishing your favourite chocolate bars without guilt by knowing their health benefits and purity—the health advantages of chocolate increase with its purity and colour. 

Raw chocolate or white chocolate with minimal processing and a high cocoa solids percentage is healthier than milk chocolate and white chocolate. Dark chocolate typically has 50 to 90% cocoa solids, while milk chocolate typically contains 10 to 30%. 

The chocolate industry is very complex. When dry cacao beans are ground into cocoa paste, also known as cocoa liquor, they become raw cacao nibs, which are the crushed fragments of the beans. You can make cocoa powder by drying cocoa solids. 

Consume more of the dark chocolate if you want to see a good improvement in your health. Antioxidants and Minerals are present in cocoa solids. Minerals and polyphenolic substances like flavonoids and antioxidants are abundant in dark chocolate. 

Epicatechin and catechin are two flavanols, phenolic acids and anthocyanins that are particularly abundant in chocolate. All these substances reduce inflammatory response and enhance cognitive function, immunological health, and cardiovascular health.

Benefits of chocolate 

Benefits of chocolate

Aids in weight loss

Eating chocolate causes your body to release chemicals that tell your brain I’m full. Remember that this only applies to dark chocolate with a high cacao content. Your blood sugar would increase after eating milk chocolate, increasing your desire for it. 

Boosts your intelligence 

There are no more competent people than chocoholics. Or at least they ought to be given the snack’s flavanol concentration. Dark chocolate looks to be a great brain food, according to findings that it also helps to increase blood flow to the brain. So much so that scientists have even tested its effects on Alzheimer’s patients; in a study, it was revealed that “high-flavanol intervention was found to enhance dentate gyrus (DG) function” (DG), the part of the brain where function declines in association with human ageing. The study reveals that while flavanols may be able to help people who already have Alzheimer’s disease, they cannot completely stop the disease.  

Protects your skin from UV rays

Flavonoids have a lot of strength. They begin to function on your skin without your knowledge, acting as a barrier from dangerous UV rays and protecting you against sun damage. Dark chocolate is also a fantastic stress reliever, which aids in keeping the skin youthful, fresh, and free of fine lines. 

It’s the tastiest medicine in nature

Dark chocolate’s strong antioxidant content may have the ability to lower blood pressure, reduce the risk of heart disease, and enhance blood flow, making it an all-around illness fighter. It is thought that the flavanols in dark chocolate can encourage nitric oxide production by the endothelium, the lining of the arteries. 

Without your understanding, they work on your skin, blocking harmful UV rays and protecting you from sun damage. It doesn’t follow that you shouldn’t use sunscreen; always cover up when exposed to the sun. As we all too well know, dark chocolate is also an excellent stress reliever that keeps the skin looking young, fresh, and wrinkle-free. 

Chocolates make you happy 

Chocolate makes people happy for reasons other than just how delicious it is. The chemical components that make chocolate so enticing include phenylethylamine, an organic substance that creates a sensation akin to falling in love when released into the body.  

When paired with the dopamine in the brain naturally, it also has antidepressant effects. It is easy to understand why chocolate is regarded as a proven mood enhancer, given that it contains theobromine and tryptophan. These additional qualities foster happiness and trigger a mild natural high in the body. 

Side effects of chocolate 

Side effects of chocolate

Chocolate contains a lot of fat and sugar; chocolate often gets a poor rap. Consuming it may increase your risk of developing diabetes, acne, obesity, high blood pressure, and coronary artery disease. Be aware that cocoa includes compounds related to caffeine. 

Caffeine side effects, such as anxiousness, insomnia, increased urination, and a rapid heartbeat, may be brought on by excessive consumption. Constipation, allergic skin responses, and migraine headaches may all be brought on by cocoa. Although it may have some positive health advantages, chocolate can also have drawbacks. 

Gaining weight 

According to certain studies, eating chocolate is associated with reduced body mass index (BMI) and core body fat. However, chocolate can have a high-calorie count due to its high sugar and fat content. Anyone who wants to lose weight or keep it off should limit their intake of chocolate and read the ingredients list on their favourite brands. 

Allergic issues 

Dairy, almonds, or soy are just a few of the elements in chocolate that some individuals may be allergic to. In that scenario, consuming an excessive amount of chocolate can result in an allergic reaction, resulting in symptoms like hives, itching, swelling, and breathing difficulties. It is crucial to be aware of any allergies you may have because they can, in extreme situations, be fatal. 

Sugar content 

Most chocolate has a high sugar level, which can also contribute to tooth damage. Due to the tyramine, histamine, and phenylalanine concentrations in cocoa, some people may develop more migraines if they consume chocolate frequently. But the research needs to be more consistent. 

Bone wellness 

Some evidence suggests that eating chocolate can lead to osteoporosis and poor bone health. 

One study revealed that older women who regularly ate chocolate had more inadequate bone density, dependable sources, and power. 

Heaviest metals  

High concentrations of cadmium and lead, which are harmful to the kidneys, bones, and other human tissues, have been found in some cocoa powders, chocolate bars, and cacao nibs. 

Digestive issues 

Consuming excessive amounts of chocolate might result in digestive issues like bloating, constipation, and stomach pains. When ingested in significant quantities, chocolate’s high fat, sugar, and caffeine levels can cause gastrointestinal discomfort. Furthermore, the high sugar content of chocolate may encourage the development of dangerous bacteria in the intestines, which can cause digestive problems. 

Consumer Lab examined 43 chocolate products in 2017 and discovered that almost all cocoa powders above the World Health Organization’s (WHO) maximum recommended level of 0.3 mcg cadmium per serving. Overall, eating chocolate can be risky for your health as well as beneficial. Moderation is essential, as always. 

Comparison of light and dark chocolate 

Light or milk chocolate producers assert that their chocolate is healthier because it contains milk, which contains calcium and protein. Dark chocolate proponents emphasise the product’s increased antioxidants and iron content.

Nutrient Light (100 g) Dark (100 g) 
Energy 531 kcal 556 kcal 
Cholesterol 24 mg 5 mg 
Fat 30.57 g 32.4 g 
Sodium 101 mg 6 mg 
Iron 0.91 mg 2.13 mg 
Potassium 438 mg 502 mg 
Phosphorus 206 mg 51 mg 
Calcium 251 mg 30 mg 
Sugars 54 g 47.56 g 
Protein 8.51 g 5.54 g 
Carbohydrate 58 g 60.49 g 

According to the notion, chocolate with a darker colour has a higher cocoa content and should thus contain more antioxidants. However, depending on the brand and commercially available chocolate bars you select, nutrients might vary considerably. If you want to be sure about the nutrients, it is best to read the label. At some health food stores, you may get unsweetened chocolates and goods made entirely of cocoa. 

Oatmeal chocolate muffins 

Recipe for healthy and straightforward oatmeal chocolate muffins! These fudgy, chocolaty, flourless, vegan oat brownie muffins are the ideal and more beneficial dessert idea you can plan for the week. 


⅓ cup oats 

⅔ cup cherries  

1/2 cup and 2 tbsp water 

½ tsp baking soda 

2 tbsp chopped walnuts 

2 tbsp flax meal 

4 tbsp coconut sugar 

5 tbsp cacao powder 

½ cup almond butter 

Method to prepare 

Turn on the oven to 180°C/350°F. 

Mix all the ingredients in a bowl with a fork. Almond butter, coconut sugar, cacao powder, baking soda, flax meal, and oats should all be united in that sequence. 

Add the water, thoroughly mix it, and leave it for 5 to 10 minutes. If desired, include some pitted cherries or chocolate bits. 

Use coconut oil to grease muffin liners; this will make it easier to remove them after the muffins are done. The muffin mixture should be poured into each muffin pan cup almost to the top of the liners. 

Add some chopped nuts or pieces of chocolate on top. Bake for about 15-20 minutes, then consume immediately or refrigerate. 


Despite all the bad reputation that a delicious treat brings, there are so many health benefits that you could think of. You could treat yourself to tasty, healthy chocolate desserts in moderation.


1. Does eating chocolate make you fat?

Chocolate contains a lot of sugar and saturated fat. It has a lot of calories and energy. Overindulgence can lead to excess weight, increasing cardiovascular disease risk. 

2. What is the daily chocolate intake limit? 

Experts say the suggested “dose” is roughly 1 to 2 ounces (30 60g). If you indulge in anything more, you risk consuming too many calories. 190 calories are included in a 1.45-ounce (41 grams) dark chocolate bar. In contrast, there are only 95 calories in a medium-sized raw apple. 


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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