How much dark chocolate is too much? (5 obvious signs)
By
Dr Rafael Frascino Cassaro (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Rafael Frascino Cassaro PhD is a Chemist with expertise in Food Technology, extraction of essential oils from food sources, organocatalysis, extraction by supercritical CO2 and organic chemistry. He writes and reviews content on these topics.
Dr Rafael Frascino Cassaro’s Highlights:
- PIPE-FAPESP Project Coordinator for the company Bioativos Naturais Ltda involving the extraction of essential oils from food sources, with supercritical CO2.
- PhD in Chemistry with research in supercritical fluid reactivity.
- Bachelor of Environmental Chemistry at University of São Paulo State (UNESP)/Brazil
Professional Experience:
Dr Rafael Frascino Cassaro’s Experience:
Dr Rafael coordinated a PIPE-FAPESP Project (Company Research and Innovation Project) for the company Bioativos Naturais Ltda, involving the extraction of essential oils with supercritical CO2 from food sources such as turmeric, ginger, hops, orange bagasse, pepper rose, cupuaçu pie, among others.
Dr Rafael has worked on a project, involving studies of the influence of pre-treatment on the recovery of crude food extracts by extraction with supercritical CO2 (Supercritical Fluid Extraction or SFE) and with pressurized liquids (ethanol and water) for food sources, aimed at obtaining oleoresins; determination of global yield and chemical composition of crude extracts. As a postdoctoral fellow for the Food Engineering department at the University of Campinas/Brazil
Dr Rafael Frascino Cassaro has worked as a substitute Professor at the University of São Paulo State (UNESP) on General Chemistry and Thermodynamics II disciplines for the Food Engineering course.
Education:
- 2009 Bachelor in Environmental Chemistry at the State University of São Paulo, Brazil
- 2015 PhD in Chemistry with research in supercritical fluid reactivity University of São Paulo, Brazil
- 2017 Post Doctoral in Food Engineering Research: Influence of Biomass Pre-Treatment on Supercritical CO2 Extraction: Preservation of High Added Value Assets and Reduction of Process Costs at the State University of Campinas, Brazil
The main publications of Dr Rafael Frascino Cassaro are:
RC Bazito, RF CASSARO, LC OLIVEIRA, RA Gariani, CAO Nascimento. (2013). Proline derivatives as organocatalysts for the aldol reaction in conventional and non-conventional reaction media. Green Processing and Synthesis 2, 43-50
TS Bastos, SB Rodriguez Reartes, MS Zabaloy, RF Cassaro, RC Bazito. (2019).Phase Behavior for the System Carbon Dioxide plus p-Nitrobenzaldehyde: Experimental and Modeling JOURNAL OF CHEMICAL AND ENGINEERING DATA 64 (5), 2116-2125
GH Sakae, LM Takata, AS Paulino, RC Bazito, RF Cassaro, C Princival, .(2013). A high enantioselective Proline-based helical polymer catalyst for aldol type reaction. Blucher Chemistry Proceedings 1 (2), 214-214
You can view some of Dr Rafael’s work below and links to his professional profile.
Research Gate: https://www.researchgate.net/profile/Rafael-Cassaro-2
Fapesp: https://bv.fapesp.br/pt/pesquisador/680718/rafael-frascino-cassaro/
Google Scholar: https://scholar.google.com/citations?user=ToO7HIcAAAAJ&hl=en
Linkedin: https://www.linkedin.com/in/rafael-frascino-cassaro-4a156a37/?originalSubdomain=br
ORCID: https://orcid.org/0000-0002-3729-2858
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will answer the question, ‘ How much dark chocolate is too much?’. Dark Chocolate has many health benefits. Like most health foods, there is a limit to how much Dark Chocolate is good for you.
How much dark chocolate is too much?
You can consume dark chocolate on a daily basis with a cacao percentage of 70 % at least.
Numerous studies have examined the daily intake of dark chocolate and have found that the optimal benefits lie within the range of 10–30 g/day.
Similar to other foods containing phenolic compounds, increasing the intake beyond this range does not offer additional benefits and might even have negative effects.
Regarding the impact of dark chocolate on Body Mass Index (BMI) and waist circumference (WC), research indicates that a significant effect is only observed when the intake exceeds 30 g/day for at least 4 weeks (100).
Consuming such quantities would add more than 170 kcal to the daily caloric intake. (1)
What is Dark chocolate’s nutritional profile?
Dark chocolate comprises cocoa bean solids, which can make up to 80% of its total weight, and cocoa butter. The rich and enduring aroma of cocoa is a defining characteristic of dark chocolate, and its overall quality is influenced by the percentage of cocoa it contains.
The primary ingredient in chocolate is cocoa, and it contains a noteworthy amount of fat, with approximately 40–50% of cocoa butter. Within cocoa butter, about 33% is oleic acid, 25% is palmitic acid, and 33% is stearic acid.
Additionally, cocoa is a source of polyphenols, which make up around 10% of the whole bean’s dry weight. These polyphenols contribute to the potential health benefits associated with consuming dark chocolate. Dark chocolate also contains caffeine (15 mg/20 g) and theobromine. (2)
What are the Nutritional values of Dark Chocolate?
The nutritional values per 100 g of dark chocolate are:
| Chemical Composition | Dark Chocolate |
| Protein (g) | 6.6 |
| Lipid (g) | 33.6 |
| Carbohydrate (g) | 49.7 |
| Sugar (g) | 49.7 |
| Sodium (mg) | 11 |
| Potassium (mg) | 300 |
| Iron (mg) | 5 |
| Calcium (mg) | 51 |
| Phosphorus (mg) | 186 |
| Vitamin A (µg) | 9 |
| Phenolics (mg) | 579 |
| Flavonids (mg) | 28 |
| Theobromine (mg) | 802 |
| Energy (kcal) | 515 |
| Energy (kJ) | 2155 |
Why must you avoid eating dark chocolate in excessive amounts?
Dark chocolate is recognized as a high-caloric food, and achieving a delicate balance between the health-promoting effects of cocoa compounds, such as polyphenols, and the caloric contribution it adds to the daily diet is crucial.
When it comes to body mass index (BMI) values, the benefits derived from polyphenols and epicatechin content are offset by the high calorie-to-gram ratio of chocolate. Failing to maintain this balance with the overall daily caloric intake may lead to weight gain and obesity.
Ingesting chocolate may decrease the tonus of the lower esophageal sphincter, potentially promoting gastroesophageal reflux.
Phenylethylamine, caffeine, and its metabolite, as well as theobromine, are substances that could act as triggers for migraine attacks and should be taken into consideration, especially by individuals prone to migraines. (1)
What are the health benefits of regular consumption of dark chocolate?
Dark chocolate has gained popularity for several decades owing to its remarkable health benefits.
It contains a range of health-promoting components, including polyphenols, flavonoids, procyanidins, theobromines, as well as various vitamins and minerals. These elements play a positive role in modulating the human immune system.
Consuming dark chocolate can provide protective effects against cardiovascular diseases, certain types of cancers, and various brain-related disorders such as Alzheimer’s disease and Parkinson’s disease.
Thanks to its anti-diabetic, anti-inflammatory, and anti-microbial properties, dark chocolate is considered a functional food, offering additional health advantages beyond its basic nutritional value.
Moreover, dark chocolate has been linked to weight management benefits and the promotion of a healthy lipid profile, making it a valuable addition to a balanced diet for those seeking overall well-being. (3)
What are the health effects of theobromine and caffeine present in dark chocolate ?
The pleasant taste of cocoa and dark chocolate can be attributed to the presence of theobromine and caffeine in specific proportions. These compounds have a positive impact on our moods and state of alertness.
Theobromine, which is found in higher concentrations than caffeine, appears to be responsible for several effects associated with the consumption of dark chocolate.
Caffeine’s actions in the central nervous system (CNS) are crucial in understanding the appeal of caffeine-containing beverages. Its beneficial effects range from promoting alertness to potentially reducing the risk of neurodegenerative diseases.
While the effects of theobromine have been studied to a lesser extent than those of caffeine, it is known to exert positive effects on various human conditions.
The combination of caffeine and theobromine in dark chocolate may offer the anticipated benefits without the reported side effects sometimes associated with caffeine alone. (4)
Conclusion
In this brief guide, we answer the question, ‘ How much dark Like chocolate is too much?’. We considered the health benefits of Dark Chocolate and the harm that overconsumption causes. Like most health foods, there is a limit to how much Dark Chocolate is good for you.
Citations
- Zugravu, C., & Otelea, M. R. Dark Chocolate: To Eat or Not to Eat? A Review. Journal of AOAC International, 102(5), 1388–1396. 2019.
- Montagna MT, Diella G, Triggiano F, Caponio GR, De Giglio O, Caggiano G, Di Ciaula A, Portincasa P. Chocolate, “Food of the Gods”: History, Science, and Human Health. Int J Environ Res Public Health. 16(24):4960; 2019.
- Sharmistha Samanta, Tanmay Sarkar, Runu Chakraborty, Maksim Rebezov, Mohammad Ali Shariati, Muthu Thiruvengadam, Kannan R.R. Rengasamy, Dark chocolate: An overview of its biological activity, processing, and fortification approaches, Current Research in Food Science, 5, 1916-1943, 2022.
- Martínez-Pinilla E, Oñatibia-Astibia A, Franco R. The relevance of theobromine for the beneficial effects of cocoa consumption. Front Pharmacol. 6:30. 2015.
