Is dark chocolate healthy? Benefits, risks and how much to eat.

Is dark chocolate healthy? Benefits, risks and how much to eat.

It can seem like the foods we crave the most are never the healthiest ones. Especially if you have a sweet tooth.

Take chocolate, for instance.

But people have long been shouting about the supposed health benefits of dark chocolate. Could it be that swapping milk chocolate for something richer with more cocoa solids will appease our cravings and support our health?

Nichola Ludlam-Raine, registered dietitian, BDA , spokesperson and author of How Not to Eat Ultra-Processed, explains what's true and what's not.

Quick answer: Can dark chocolate be healthy?

Yes – in moderation.

Dark chocolate can have some health benefits, especially ones with 70% or more cocoa. But quality varies hugely between bars and brands.

Either way, it's worth noting it's still high in calories so small portions are key – think 20–30g.

What is dark chocolate?

Dark chocolate contains a higher proportion of cocoa solids and cocoa butter than milk chocolate, which also has more sugar. (White chocolate contains no cocoa solids at all.)

"In the UK and EU, dark chocolate generally contains at least 35% cocoa solids, although most products marketed as dark chocolate are 50–90%," says Ludlam-Raine.

"The higher the percentage, the more cocoa-derived compounds it contains and the less room there is for added sugar."

Plain chocolate refers to dark chocolate and isn't usually made with milk. But if you're lactose-free or have allergies, check the ingredients to be on the safe side.

So, is 100% chocolate the healthiest?

Dark chocolate contains cocoa flavanols – antioxidants linked to health benefits. And as 100% chocolate has the most cocoa and no added sugar "it's likely to have the highest concentration of cocoa flavanols."

But it's an acquired taste, and probably not worth forcing down if your tastebuds aren't onboard.

"A good-quality dark chocolate with 70–85% cocoa is often a more realistic and enjoyable option while still providing many of the same beneficial compounds."

Can dark chocolate lower blood pressure?

"There is some evidence that cocoa flavanols can help support the health of blood vessels and may have a modest beneficial effect on blood pressure and blood flow.

"Some studies suggest regular consumption of flavanol-rich cocoa products is associated with small improvements in cardiovascular health markers.

However, many studies use high-flavanol products rather than standard bars, Ludlam-Raine, points out.

"Dark chocolate should be viewed as one small part of an overall heart-healthy diet, rather than a treatment for heart disease or high blood pressure."

Does dark chocolate help with weight loss?

"No food causes weight loss on its own, and dark chocolate is relatively energy dense," says Ludlam-Raine.

"Some people find that a small square or two of dark chocolate is satisfying and may help curb cravings for sweeter foods, which could support weight management indirectly.

"But eating dark chocolate specifically to lose weight is not supported by the evidence, and large portions could easily contribute excess calories."

Is dark chocolate always healthy?

Let's not overstate the benefits. Yes, it has more helpful compounds than milk chocolate – but it's not a health food.

"It's still a 'treat' food and can be high in calories and saturated fat, so I would view it as a healthier choice than milk chocolate rather than a health food in its own right," says Ludlam-Raine.

"The challenge is that flavanol content varies enormously between chocolate products and is rarely declared on packaging.

"In practical terms, a small portion of high-cocoa dark chocolate, such as 20–30g, can fit into a healthy diet, but there is no universally agreed amount that guarantees health benefits."

Does dark chocolate have caffeine in it?

Yes, although the amounts are generally much lower than coffee.

A 30g portion of dark chocolate contains roughly 20–30mg of caffeine, compared with around 95mg in a cup of coffee.

"It can add up though," says Ludlam-Raine, "particularly in very dark chocolates."

So, if you're sensitive to caffeine, "very high-cocoa products are best enjoyed in moderation, particularly when it's later in the day if sleep is a concern."

How to read the label

Broadly speaking, the fewer the ingredients a bar has, the better. But that's not to say we can safely eat endless amounts of three-ingredient chocolate.

"While dark chocolate has beneficial compounds, it is also high in calories and often saturated fat."

So regularly eating a lot of it could still contribute to weight gain and excessive calorie intake.

"For most people, 20–30g is a sensible serving size that allows them to enjoy the taste and potential benefits without overdoing it."

Best ways to eat dark chocolate . . . well that's up to you, but here are three recipes that use dark chocolate:-
Perfect chocolate brownies - see here
Peanut butter cup overnight oats - see here
Labneh and crunchy nut stuffed dates - see here

Above from article by Polly Weeks seen here

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Here are a few lower carb dark chocolate recipes some readers may prefer:-
Chocolate Mousse : Made The Low Carb Way : see here

Cappuccino Cake : Low Carb Recipe : see here

Chocolate : Vegan : Low Carb : Desserts : two recipe suggestions see here

Do you like dark chocolate? I do enjoy a couple of squares of dark chocolate every now and again, especially nice with a cup of coffee (or tea)!

PLEASE BE AWARE
All articles / posts / studies (and any comments) within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. 

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan