How much chocolate is too much? (+3 reasons)

In this article, we will answer the question “How much chocolate is too much?”, and what are the side-effects of eating too much chocolate?

How much chocolate is too much?

The daily permissible dose of dark chocolate is 1 to 2 ounces or 30-60g. A 1.45-ounce (41 gram) Hershey’s Special Dark Chocolate Bar contains about 190 calories. 

Daily use of any type of chocolate above their permissible limit will lead to an upset stomach and tooth decay and many other problems. 

The nutritional content of a 70-85% Cacao Bar

A 45-85% Cacao Bra provides about 170 calories. The other ingredients include:

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

What Does it Take to Burn Off These Calories?

A chocolate bar of 170 calories can be used up by 44 minutes of walking or 19 minutes of jogging or 14 minutes of swimming or 23 minutes cycling.

Why you should eat dark chocolate?

Good for heart

The cocoa phenols present in dark chocolate lowers high blood pressure. The other biologically active compounds present in dark chocolate include polyphenols, flavanols, catechins, etc. 

According to a research study, the number of polyphenols and flavonols in cocoa and dark chocolate is higher than in fruits like blueberries and Acai berries.

Dark chocolate makes you happy

Dark chocolate contains phenylethylamine and anandamide. The former chemical is released in the blood when a person experiences emotional happiness. The latter is a fatty acid neurotransmitter and is released to lower anxiety.

Sharpens memory

Dark chocolate contains magnesium which improves mood, and performs various vasodilatory and cognitive functions. It increases the blood flow to the brain and sharpens your memory.

Choose your daily dose wisely

The darker the chocolate, the better health benefits It will serve you. Because milk and other types of chocolate have massive amounts of added sugar and fats to make them sweet and silky. 

Go for the dark chocolate with at least 70% cocoa content. It does not mean that dark chocolate when taken in higher doses, won’t have negative effects on your health. 

Light versus dark chocolate 

The manufacturers of milk and white chocolate attest that the chocolate provides the benefits of protein and calcium that comes from the milk and fat. 

While manufacturers and users of dark chocolate defend themselves saying that dark chocolate is rich in antioxidants and iron. 

The following table provides a comparison of the nutrients of the two types of chocolate.

Light (100g)Dark (100g)
Energy 531 g556 g
Protein 8.51 g5.54 g
Carbohydrate 58 g60.49 g
Fat 30.57 g32.4 g
Sugars 54 g47.56 g
Iron 0.91 mg2.13 mg
Phosphorus 206 mg51 mg
Potassium 438 mg502 mg
Sodium 101 mg6 mg
Calcium 251 mg30 mg
Cholesterol 24 mg5 mg

Side-effects of eating too much chocolate

Cardiovascular problems 

Cocoa bena contains a plant alkaloid called theobbrime. This toxic substance has vasodilatory and diuretic effects. 

When chocolate is consumed in extremely high amounts, this substance can cause incraesed heart rate, upset stomach, loss of appetite, sweating, trembling, and a severe headache.

This case is rare because thebromine will only be toxic If It is taken at the rate of 1,000 milligrams of theobromine per kilogram of body weight. 

Besides when the toxicity is about to set, you start to experience vomiting and nausea so your body will ultimately reject the consumption of more chocolate.

Weight gain

The heavy amount of sugar in the chocolate can lead to obesity which is the mother of all diseases. 

Tooth decay

The high sugar content of chocolate is a leading cause of tooth decay, especially among children.

Migraine 

Cocoa contains tyramine, histamine, and phenylalanine content which can lead to migraine in some people.

Bone health

Regular use of chocolate can lead to osteoporosis and weak bones. According to a research study, older women who ate chocolate on daily basis suffer from low bone density and strenght.

Heavy metals 

There are some cocoa powders, chocolate bars, and cacao nib available in the market that contain cadmium and lea din toxic amounts. 

According to a study by Consumer LAb in the yeyar 2007, 43 chocolate tested products contained  more than 0.3 mcg cadmium per serving. This is the maximum or upper limit of cadmium accordion to WHO.

Conclusion

In this article, we answered the question “How much chocolate is too much?”, and what are the side-effects of eating too much chocolate?

References

https://www.medicalnewstoday.com/articles/270272#light_versus_dark
https://www.popsci.com/chocolate-theobromine-toxic-amount/

Sana Ameer

Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.

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