The Health Benefits of Chocolate

Valentine’s Day has been known as the holiday of chocolate for decades, in part because of its association with love and romance. In some parts of the world, chocolate is considered an aphrodisiac, and at various points in history, it was used in significant ceremonies, like marriages. Now, chocolate is best known as a tasty treat that we give to others to show our love and appreciation. What some people don’t know, though, is that chocolate can offer health benefits!

Here’s a look at a few of the primary health benefits of chocolate, and a few tips I have for finding the healthiest chocolate bars out there.

The flavonoids and antioxidants in chocolate can contribute to better heart health.

Cacao, the main ingredient in chocolate, contains flavonoids and antioxidants, both of which have anti-inflammatory and anti-cancer properties. Antioxidants protect the body from free radical damage, and cacao has been found to have more antioxidants than blueberries, acai berries, and even green tea. Consuming foods high in flavonoids and antioxidants has been shown to lower our risk of chronic diseases, including heart-related issues, like cardiovascular disease, coronary heart disease, heart attack, and stroke. On top of that, some varieties of chocolate can contain magnesium and stearic acid, both of which are also linked to reduced heart disease risk. These aren’t reasons to start eating chocolate at every meal, but if you’re a chocolate lover, they’re a nice bonus. 

Chocolate can give you a brain and mood boost.

Cacao contains compounds (called polyphenols) that produce and release endorphins, aka happy brain chemicals. As such, chocolate with higher levels of cacao can improve cognitive function and enhance mood. Some studies have even found that cacao can boost thinking and memory performance, as well as long-term brain health, making it beneficial for Alzheimer’s prevention. Not to mention, certain varieties of chocolate can contain trace minerals (potassium, phosphorus, zinc, and manganese, to name a few) and omega-3 fats, both of which provide brain and mood benefits.

All of this said, the benefits of chocolate come from cacao, and cacao and chocolate are not the same. Cacao (often cacao powder) is just one ingredient in chocolate, and the other ingredients, like dairy (milk, cream, milk solids, etc.), sugar, and other sweeteners can neutralize or negate the benefits of cacao, depending on the quantity of them. The difference between healthy and unhealthy chocolate comes down to ingredients, quality, and source. I have thoughts on all of them, and advice for choosing better-for-you chocolate. 

How to choose healthier chocolate

To reap the health benefits of chocolate, you need to be discerning about what kind you buy. That doesn’t mean you have to buy the most expensive bar at the shop – in fact, I wouldn’t recommend it, higher price doesn’t equal better quality – but it does mean you need to take a hard look at the ingredients before adding chocolate bars to your cart. (That is, if you are a chocolate lover who’s looking for a healthier option.) 

Ideally, you want a chocolate bar that has at least 70% cacao, which qualifies as dark chocolate. The percentage refers to how much cacao is in the bar (or cocoa, which is just processed cacao) and how much of it is made up of other ingredients, like milk solids and sugar. The higher the cacao level, the less total sugar – so a 70% cacao bar will be much less sweet than milk chocolate. For comparison, a standard milk chocolate Hershey’s bar has 11% cacao, and even their Special Dark and Extra Dark bars contain 45% and 60% cacao, respectively. The FDA requires that milk chocolate contain at least 10% cocoa to be labeled as chocolate, meaning that even a bar that’s 90% made up of other ingredients can still be considered “chocolate.” White chocolate, for instance, skirts around this rule, because it contains cocoa solids, even though it has no cacao in it. As might have guessed, milk and white chocolate don’t really offer any health benefits. 

To find healthier versions of dark chocolate, I recommend looking for bars that list chocolate liquor, cocoa powder (or cacao), or cocoa nibs as the first ingredients, and bars that have lower amounts of added sugar. For reference, a typical 70% dark chocolate bar will have around 7 to 9 grams of sugar per ounce. Here are a few of my favorites: 

• Hu Kitchen Cashew Butter + Pure Vanilla Bean Dark Chocolate

• Hu Kitchen Simple Dark Chocolate

• Alter Eco Burnt Caramel Dark Chocolate

• Alter Eco Raspberry Blackout

• Compartes California Berries Dark Chocolate Bar

How much chocolate should you eat?

For the sole purpose of reaping health benefits, eating one ounce of dark chocolate twice a week is a healthy amount, and even one ounce a day is still in moderation! Usually an ounce is equivalent to one square of chocolate. The most important thing is that you watch out for high sugar and high fat chocolate bars, which are usually low in cacao. 

If you’re not a fan of dark chocolate, I would encourage you to eat a piece a day for a week or so and see how you feel. Our palettes are malleable, and you can definitely develop a taste for dark chocolate over time. Otherwise, if you can’t stomach it, start with a lower cacao percentage, like 50%, and work your way up to 70% or above. Milk chocolate is best reserved for a special occasion, including Valentine’s Day if you so choose! 

I hope you learned a tidbit or two about chocolate, and that you try out some yummy dark chocolate this week for V-Day! Sending love your way, always. 

Xo, 

Renata