Omari Gates
Dark chocolate is a tasty treat, but it also has some health benefits. It can be a great pick-me-up in the afternoon or a decadent dessert. In Australia, there are many options for dark chocolate lovers, from supermarket brands like Cadbury and Lindt to smaller companies that produce chocolate with Australian native ingredients.
| Characteristics | Values |
|---|---|
| High cacao content | >70% |
| Sugar content | Low |
| Additives and ingredients | Few |
| Flavour | No added flavour, nutty and slightly fruity |
| Preservatives | No preservatives |
| Processing | Not "dutched" or processed with alkali |
| Health benefits | Increased exercise capacity, improved cardiovascular system, lower blood pressure, improved vascular function, UV protection for skin |
| Texture | Smooth, creamy, silky |
| Taste | Bitter, sweet, salty |
| Ingredients | Organic, vegan, single-origin cacao, seaweed, Australian native ingredients (Saltbush, Davidson plum), freeze-dried berries, lemongrass, floral notes, roasted notes |
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What You'll Learn
Health benefits of dark chocolate
Dark chocolate is more than just a decadent dessert or an indulgent snack. With a high cacao percentage, usually above 70%, it can offer a range of health benefits that make it a guilt-free treat.
First and foremost, dark chocolate is good for your heart. Research suggests that the flavanol content in cocoa helps to lower blood pressure and improve vascular function, thereby enhancing your cardiovascular health. Flavanols are a type of polyphenol, and they not only improve your heart's function but also provide UV protection for your skin.
Additionally, dark chocolate can be a great energy booster. A square or two of dark chocolate in the afternoon can be a healthier alternative to your regular pick-me-up. If you're an athlete or fitness enthusiast, dark chocolate might even improve your exercise capacity.
Some dark chocolate bars also contain added superfoods, like berries, which are low in sugar and rich in beneficial bioactives. Australian brands have also started incorporating native ingredients such as Davidson Plum, a rainforest fruit rich in antioxidants, and edible seaweeds, adding further nutritional value to the treat.
When choosing a healthy dark chocolate, look for a high cacao content, low sugar, and minimal additives or ingredients. Avoid chocolate that is "processed with alkali" or "dutched", as this reduces the flavanol content and, therefore, the health benefits.
So, the next time you're craving something sweet, remember that dark chocolate can be a delicious and nutritious option, especially when paired with the right ingredients and sourced mindfully.
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Recommended brands of dark chocolate
When it comes to choosing a quality, healthy dark chocolate, it is recommended to opt for a product with high cacao content (above 70%), low sugar content, and minimal additives, ingredients, preservatives, and processing. With that in mind, here are some recommended brands of dark chocolate:
Loving Earth (Australia)
Loving Earth offers organic chocolate bars with 72% and 85% cacao content. Their products are known for their great flavours and are a good option for those seeking organic chocolate.
Whittaker's (New Zealand)
Whittaker's has a wide variety of flavours and cacao percentages. Their specialty blocks range from 70% to 92% cacao content, and their 72% Dark Ghana is a popular choice.
Solomon's Gold (New Zealand)
Solomon's Gold offers 70% cacao bars and a unique 75% bar with cacao nibs, which gives their chocolate a distinctive texture and mouthfeel.
Pico
Pico offers vegan chocolate with 85% cacao content. Their Super Dark 85% Cocoa Single Origin chocolate received praise from experts for its pleasant flavour and good cocoa taste.
Lindt
Lindt's Excellence 90% Cocoa chocolate was a favourite among experts for its moderately bitter flavour, smooth texture, and shiny appearance. Their 85% cacao chocolate is also a good option, offering a combination of value and health benefits.
Other notable mentions include Camino's 'Intensely Dark' 88% cacao chocolate, Valore's 70% almond chocolate, and Ombar's raw chocolate with 72%-100% cacao content.
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Dark chocolate with berries
Dark chocolate is considered to be good for you, but it's important to purchase quality items to truly benefit from its health advantages. When selecting a dark chocolate, opt for one with a cocoa content of 70% or higher, as this indicates a higher percentage of flavanols. Flavanols are plant-derived nutrients that offer distinct benefits to the body. They help to lower blood pressure, improve vascular function, and even provide UV protection for the skin.
Dark chocolate also contains organic compounds that act as antioxidants, disarming harmful molecules in the body. Additionally, studies have shown that consuming small, moderated amounts of dark chocolate can help lower low-density lipoprotein (LDL), or "bad" cholesterol, while increasing high-density lipoprotein (HDL), the "good" cholesterol. This can lead to a lower risk of heart disease over time.
Dark chocolate is also a source of essential minerals, including iron, copper, magnesium, and manganese, which contribute to healthy blood cell formation, an improved immune system, and the maintenance of strong bones. Furthermore, it contains theobromine, a component that helps fight tooth decay and combats bacteria that can harm oral health.
When paired with berries, you can enhance the nutritional benefits of dark chocolate even further. Berries, such as blueberries, are packed with antioxidants and vitamins, making them a nutritious addition to your diet. Chocolate-covered blueberries, for example, make for a delicious and healthy dessert or snack. To make them, simply melt dark chocolate, stir in avocado oil and stevia (optional), and gently coat fresh, dry blueberries. Place the coated blueberries on a wax-paper-lined plate and refrigerate until the chocolate sets.
Remember to enjoy your dark chocolate in moderation—nutritionists typically recommend one ounce or less per day. So, go ahead and indulge in a piece of dark chocolate with berries—your taste buds and health will thank you!
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Dark chocolate with seaweed
Dark chocolate is loaded with nutrients that positively impact your health. It is made from the seed of the cacao tree and is one of the best sources of antioxidants. Eating around 50g of dark chocolate daily can provide good amounts of fibre, antioxidants, and other nutrients that benefit your brain and heart.
When choosing a quality healthy dark chocolate, look for a high cacao content (>70%), low sugar content, few additives, and no added flavours, preservatives, or processing with alkali.
Another option is the Seaweed & Lime Dark Chocolate Bar from Wilde Irish Chocolates, which blends Dillisk seaweed harvested from the Wild Atlantic Way shores of Clare with pure lime oil from Florida. This chocolate also has 70% cocoa solids and is handmade in a chocolate factory in the Irelands Hidden Heartlands region of Co. Clare.
The addition of seaweed to dark chocolate can enhance the flavour and provide additional health benefits. Seaweed is known for its high nutrient content, including vitamins, minerals, and antioxidants. However, it is important to note that the health benefits of dark chocolate are associated with its cocoa content, so choosing a high-quality dark chocolate with a high cocoa percentage is essential.
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How to choose quality dark chocolate
Dark chocolate is a nutritious snack packed with health benefits, but not all dark chocolate is created equal. Here are some tips on how to choose quality dark chocolate:
First, check the cocoa content. The best dark chocolates have a cocoa percentage of at least 70% and list cocoa as the first ingredient. The higher the cocoa percentage, the lower the sugar content. If you're looking for a less sweet option, aim for a bar with 85% cocoa or higher.
Next, take a look at the other ingredients. Quality dark chocolate should have minimal additives and overall ingredients. Avoid bars with a long list of ingredients, as these are likely to be highly processed and have reduced health benefits. Some common additives to watch out for include lecithin, high fructose corn syrup, aspartame, and sucralose. Sugar is often added to dark chocolate, so look for brands that list sugar last or use refined sugar alternatives like coconut sugar or dates.
It's also important to consider the processing methods. Avoid chocolate that has been "dutched" or processed with alkali, as this reduces the amount of antioxidants and flavanols in the chocolate. Alkalized or Dutch-processed chocolate can have a smoother taste, but it comes at the cost of reduced nutritional value.
Lastly, taste is subjective, so find a flavour that appeals to you. There are many brands that offer a variety of flavours, such as Whittaker's from New Zealand, which has a popular 72% Dark Ghana option and a range of specialty blocks from 70% to 92%. If you're feeling adventurous, you could even try a raw chocolate bar, such as the 100% bars from Antidote in the USA.
By following these guidelines and experimenting with different brands, you can find a quality dark chocolate that not only tastes delicious but also provides the health benefits associated with this indulgent treat.
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Frequently asked questions
Dark chocolate is good for you due to its flavanol content – a type of polyphenol in cocoa that helps lower blood pressure, improve vascular function, and even provides UV protection for your skin.
Dark chocolate should have a cacao percentage of at least 70% or higher.
When choosing a quality healthy dark chocolate, look for bars with low sugar content, few additives and overall ingredients, no added flavour, and no preservatives. Avoid chocolate that is "dutched" or processed with alkali as it will have fewer flavanols.
Some popular dark chocolate brands in Australia include Loving Earth, Aldi, Cadbury, and Lindt.
Dark chocolate can be enjoyed in various ways beyond simply eating it as a bar. You can bake it into a molten chocolate lava cake, melt it into a fondue, or fold it into an ice cream maker for DIY dark chocolate ice cream.
