Dark chocolate and milk chocolate: these are the two main types you'll find yourself faced with when buying a chocolate bar. Which is better from a nutritional standpoint? To answer this question, we need to start by saying that both varieties are high in calories (531 kcal per 100 grams for the former and 552 kcal for the latter), so we're talking about very moderate consumption. Furthermore, it's always important to pay attention to the quality of the product you're buying by reading the label. Whether dark or milk, if the top ingredient is sugar and not cocoa, it's best to leave the chocolate on the shelf. That said, we relied on the words of Dr.Daniele Giacalone, a nutritional biologist, to help us understand whether you should treat yourself to a piece of dark or milk chocolate for dessert.
Why You Should Choose Dark Chocolate
Let's start by saying that for the expert, the dilemma shouldn't even arise: "Dark chocolate is considered a superfood as it contains a series of bioactive compounds with extremely interesting nutritional value, such as tannins, polyphenols, flavonoids, antioxidants that perform numerous positive functions for our body. This is why dark chocolate with a cocoa percentage greater than 75% is included in diets, while milk chocolate never appears," says Giacalone. "In any case, intake is in very small portions, maximum 20-30 grams per day." What are the "cure-alls"? It improves blood flow, potentially reducing the risk of heart disease, regulates blood pressure, controls bad cholesterol and is an excellent protective agent for the skin. The credit goes to the cocoa paste it contains, i.e. the raw material in which the beneficial agents are found: the choice at the supermarket should therefore fall on what is commonly referred to as extra dark or dark chocolate.
Dark Vs. Milk Chocolate: Values Comparisons
As we've seen, both dark and milk chocolate are very high in calories, and the more cocoa there is in the chocolate, the higher the calories. So why is milk chocolate (which by law must contain at least 25% cocoa) less recommended than dark chocolate? "The kilocalories come from different energy-producing nutrients," explains Giacalone, and "they are those from cocoa fats in dark chocolate, with a good balance of saturated and unsaturated fats, while in milk chocolate they come mainly from the sugars and saturated fats contained in the milk itself." Are there any nutritional values worth keeping an eye on? According to the expert, four factors are worth considering when comparing these two types.
- Fiber. In 100 grams, dark chocolate contains 8 grams, while milk chocolate contains 3.2 grams. If we consider a 30 grams portion, the quantities are 2.4 grams and 1 grams. In general, this means that dark chocolate provides a higher intake, and this is important both because it promotes intestinal transit and because it lowers the glycemic index of the food, causing the body to store less sugar.
- Iron. 100 grams of dark chocolate contains 5mg, while milk chocolate contains 3mg. A 30 grams portion, however, contains between 1.5mg and 0.9mg. This is a positive figure, which is why dark chocolate is recommended as a food in diets for those suffering from anemia.
- Sodium. 100 grams of dark chocolate contains 11mg, compared to 120mg in milk chocolate. 30 grams, on the other hand, contains 3mg and 36mg, respectively. Milk chocolate contains significant amounts of sodium, also known as sodium chloride, as salt is added to the recipe to balance the flavors. Dark chocolate is better, especially for those with high blood pressure.
- Cholesterol. Dark chocolate contains none, while milk chocolate contains 10 mg per 100 grams and 3 mg per 30 grams. Cholesterol is already found in many foods we eat regularly, from cheese to eggs. It's a healthy fat, but it shouldn't be consumed in excess, as it would deposit in the arteries, impeding blood circulation.
;Resize,width=767;)
