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Jan 31, 2024
Healthy Eating
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Is chocolate good for your heart? Are dark chocolate benefits really worth passing on other sweeter options? These are just some of the questions chocolate lovers wonder when buying treats whether it’s for holidays, birthdays, or just because. Well, you’ll be glad to know small studies show that, yes—certain types of chocolate offer a range of health benefits, including heart health support—but don’t stop reading just yet.1 Not all chocolates are created equal, and some don’t contain any health benefits at all. If you want to get the most out of this tasty treat, here’s a quick breakdown of what exactly makes chocolate so sweet, how to choose the best ones, and even some quick ways to add more chocolate into your life.
Flavanols are compounds found in various plants and are considered to be the reason for chocolate’s many health benefits.2 That said, most of us aren’t chomping down on cocoa beans no matter how healthy they may be. The chocolate we eat contains various byproducts of the cocoa bean and often ends up on the shelf containing much lower flavanol levels.
One study in 2015 looked at the diets of over 20,000 men and women and found that those who ate chocolate on a regular basis had a lower risk for heart disease than those who didn’t eat chocolate.3 A review of studies on dietary intake of over 100,000 participants found chocolate consumption had substantial benefits to heart health.4
A study found as little as 6 grams of dark chocolate a day (1 small square) may help maintain a healthy blood pressure.5 Flavanols have been shown to help support blood vessel relaxation and improve blood flow—which may play a role in both blood pressure regulation.6
In short-term studies, flavanols in chocolate increased insulin sensitivity, which is important in blood sugar regulation.7 They’ve also been shown to lower inflammation markers in the body, which is key to maintaining health.8
Because flavanols are thought to improve blood flow, increase insulin sensitivity, and low inflammatory markers, scientists think they may also benefit brain health.9 One study from 2015 showed that out of the 90 elderly adults studied, those who consumed a high flavanol chocolate drink showed significant improvements in cognitive function, compared with those who only consumed low amounts of it.9 Younger adults may benefit, as well. A recent study showed women aged 18–24 years had an improvement in verbal memory 2 hours after consuming 70% dark chocolate.10
There’s a reason why everyone says dark chocolate is the “healthiest” chocolate. Dark chocolate contains cocoa solids, which is where all flavanols are found.11 Dark chocolate consists of 50-90% cocoa solids, cocoa butter, and sugar.11 Whereas milk chocolate contains only 10-50% cocoa solids, cocoa butter, sugar, plus milk—which only adds to your chocolate’s overall caloric and sugar intake.11
On the other hand, white chocolate is only made from cocoa butter, sugar, and milk. It doesn’t contain any cocoa solids or flavanols.2,11
Did you know dark chocolate is a good source of magnesium? Because dark chocolate contains more cocoa, it is a good source of key minerals including:12,13
Dark chocolate also contains, in smaller amounts:13
Cocoa powders are used in all kinds of drinks and baking recipes, so they’re worth noting here too. Cocoa powder can be a good source of flavanols, considering it’s made from pure cocoa solids, which is where all the flavanols are stored. Flavanols may be lost when cooking with baking powder, which is used as a leavening agent for cakes.14 But cocoa baking powder retains antioxidant activity in most other baked goods.
Lower quality milk and white chocolates may also include additives to sweeten them up, like butter fat, vegetable oils, and artificial colors or sweeteners.11 So, whether you’re a milk chocolate diehard or willing to go for dark, buying higher quality options without all the additives can only help you feel even more confident in your cocoa-based treats.
There aren’t any set guidelines for how much chocolate you should or shouldn’t eat in a day. Some research suggests 6 grams of 70% dark chocolate per day (about one small square of a chocolate bar, or 2 tsp of dark chocolate cocoa powder) can provide heart health benefits.4 But given the sheer caloric intake and sugars found in chocolate, moderation is key.12
You probably already know this, but chocolate contains more than just nutrients and antioxidants—it also contains a lot of calories, sugar, and saturated fat. So it’s important to enjoy those chocolatey treats in moderation.
Chocolate of all types contains caffeine. For example, two ounces of 70% dark chocolate contains about 50-60mg of caffeine, which is about the same amount as drinking 4 ounces of coffee.11,15 The basic rule of thumb here is the more cocoa solids there are, the higher the caffeine content will be.11
This isn’t common, but for some people dark chocolate may cause skin rashes gastroesophagial reflux or an upset stomach.15 Ingredients in cocoa such as phenylethylamine and caffeine may be triggers for migraines in some individuals, although research hasn’t established a direct link.15
Flavanols aren’t only found in cocoa. They’re also found in berries, cabbage, onions, oranges, apples, strawberries, radishes, tea, and even wine.16 While cocoa contains more of a specific type of flavanol called “flavan-3-ol”it is important to consume a plant-rich diet that will provide a wide variety of flavanols. The chocolate treats we eat also tend to contain many more calories and (depending on the type) some added sugars and fats.
So if you’re looking to up your flavanol intake, here are some other delicious foods that are a good source of the same type of flavanol you find in chocolate:16
We get it. Dark chocolate isn’t for everyone. It’s bitter (because of all those phytonutrients!), and for a lot of people, that’s a turnoff. Before you resort to the cheaper, less healthy options, see if these tips and tricks get you loving dark chocolate as much as we do.
Dark chocolate is a treat you can feel good about eating (in moderation) in more ways than one. Milk chocolate contains health supporting flavanols, but not nearly as many — and white chocolate contains no flavanols at all. So if you’re serious about eating healthier treats, find some creative ways to sneak a small square or two of dark chocolate into your diet. Keep an eye on the caloric intake and watch out for any added sugars or fats. But luckily for all us chocolate lovers out there, it turns out the truth about the health benefits of chocolate are indeed more sweet than bitter!
This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information.
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