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Is dark chocolate very fattening?

Dark chocolate is high in calories and fat, which may contribute to weight gain if consumed in excess. Some types also contain high amounts of added sugar, which can increase the calorie count and contribute to chronic disease.

healthline.com - Dark Chocolate and Weight Loss: Is It Beneficial? - Healthline

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This article takes a closer look at the research to determine whether dark chocolate can help you lose weight. Due to its recent superfood status, many people also wonder whether dark chocolate may aid weight loss. In fact, it has been linked to a number of health benefits, including improved heart health, decreased inflammation, and enhanced brain function ( 2 ). Thanks to dark chocolate’s content of beneficial compounds like polyphenols, flavanols, and catechins, it’s often hailed as a health food ( 1 ). Dark chocolate may offer several potential benefits when it comes to weight loss.

Improves insulin sensitivity

Some research suggests that dark chocolate could help improve your body’s sensitivity to insulin, the hormone responsible for shuttling sugar out of your bloodstream and into your cells where it can be used for energy ( 3 ). This can help decrease levels of insulin in the blood, which may be associated with increased weight loss and reduced fat storage ( 4 , 5 , 6 ). Although more research is needed, some small studies have also found that dark chocolate may help improve blood sugar control ( 7 , 8 ). This may help prevent spikes and crashes in blood sugar levels, which can lead to symptoms like increased hunger ( 9 ).

Decreases hunger and appetite

Studies show that dark chocolate may reduce cravings and promote feelings of fullness, which may help support weight loss. In one study in 12 women, smelling and eating dark chocolate decreased appetite and reduced levels of ghrelin, the hormone that stimulates hunger ( 10 ). Another small study in 16 people compared the effects of milk chocolate and dark chocolate and found that participants felt less hungry and more full and satisfied after eating dark chocolate ( 11 ). Furthermore, they also consumed 17% fewer calories at a subsequent meal, compared with participants who ate milk chocolate ( 11 ). Similarly, a study in 14 postmenopausal women showed that consuming dark chocolate led to greater reductions in food intake, compared with eating white and milk chocolate ( 12 ). Still, more research is needed to evaluate how dark chocolate may affect appetite and food intake, compared with other foods.

Enhances mood

Several studies have found that dark chocolate may positively affect mental health and mood, which can ensure that you feel your very best to help promote weight loss ( 13 ). According to one study in 13,626 people, those who consumed higher amounts of dark chocolate had 57% lower odds of experiencing depressive symptoms than those who did not regularly consume dark chocolate ( 14 ). In another small study, eating 1.5 ounces (40 grams) of dark chocolate daily reduced stress levels in women over 2 weeks ( 15 ). What’s more, a study in 72 adults showed that consuming a dark chocolate drink for 30 days led to increased feelings of self-rated calmness and contentedness, compared with a placebo ( 16 ). Additional research is needed to determine whether the potential mood-boosting benefits of dark chocolate may be beneficial for weight loss.

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denverhealthmedicalplan.org - The 10 Best Foods for Longevity | Denver Health Medical Plan

Raw, leafy green vegetables – some are cruciferous –contain less than 100 calories per pound, making them an ideal food for weight control. In scientific studies, women who ate a large salad at the beginning of a meal ate fewer calories from the rest of the meal, and larger salads reduced calories more than smaller ones. In addition to keeping weight down, greater intake of salads, leafy greens or raw vegetables is associated with reduced risk of heart attack, stroke, diabetes and several cancers. Leafy greens are also rich in the essential B-vitamin folate plus lutein and zeaxanthin, carotenoids that protect the eyes from light damage. Try kale, collard greens, mustard greens, spinach or lettuce. To maximize the health benefits of leafy greens, you must maximize your absorption of their fat-soluble phytochemicals, carotenoids in particular, and that requires fats – which is why your salad (or dressing) should always contain nuts and/or seeds.

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