So much is said about dark chocolate benefits — on fridge magnets, in films, during Nigella cookery shows… But how much is actually true?
It turns out, despite being delicious, dark chocolate — which is made from the seed of the cocoa tree and produced without loads of sugar — is good for your health.
It contains phytonutrients or plant chemicals, called flavonoids, that have a huge range of benefits. There are also high levels of minerals, fibre, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium though, due to high-ish calories and sugar, it’s wise to be conscious with your consumption.
As for fats, the news is also not bad. The majority is saturated and monounsaturated, with only a small amount of polyunsaturated fat.
Raw, unprocessed cocoa beans have one of the highest Oxygen Radical Absorbance Capacity (ORAC) levels recorded, meaning they have one of the highest levels of antioxidants — more than any fruit tested, green tea or red wine.
‘Though I advise my patients that milk chocolate is ‘out’, dark chocolate is on my ‘in’ list’', says nutritionist Angelique Panagos. ‘It’s a brilliant substitute when you want something sweet and satiating, without the empty calories or sugar hit’.
What Are the Advantages and Benefits of Dark Chocolate?
Helps protect cells against free radical damage
Like blueberries, dark chocolate has impressive antioxidant properties, thanks to high levels of flavonols and polyphenols, which neutralises free radicals which cause oxidative stress which manifest signs of ageing and diseases like cancer, Parkinson’s, Alzheimer’s, diabetes and heart disease.
Studies show an increase of 20% antioxidant levels in the body after eating 100g dark chocolate, but only when consumed without milk products.
Improves brain function
It’s often touted as beneficial for the brain, but it’s also been shown in studies. One indicated improved blood flow to the brain, while others suggested it’s the caffeine boost that helps cognitive function.
Protects the skin from signs of ageing
The flavanols in dark chocolate have been shown to protect against sun damage by increasing the effects of UV rays and specifically the amount of time they take to cause skin redness — which is called the minimal erythema dose (MED).
Studies into dark chocolate benefits for skin have also found it bolsters collagen, which keeps the complexion looking youthful.
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Improve cognitive health
It affects the brain in other ways too, with the flavonoids boosting parts that are responsible for memory.
A study into benefits of dark chocolate for brain found that eating high percentage dark chocolate for five days could increase celebral blood flow.
Prevents diabetes
It may sound counterintuitive, but studies have shown dark chocolate can improve how the body metabolises glucose. (Just as a little background — this decreases the risk of diabetes as insulin resistance causes high blood glucose so, by increasing the speed in which the body can deal with it, it can keep symptoms under control. Another way is by improving insulin sensitivity, which avoids the blood sugar spikes.)
One study found the flavonoids reduced oxidative stress, which is thought to impact insulin sensitivity and therefore resistance.
Another even showed a direct link between consuming dark chocolate and reduced risk of developing diabetes in nearly 1,000 people with the average age of 62.
Improves mood
It’s not just that we turn to chocolate when we’re feeling blue, dark chocolate has been shown to increase pleasure signals in our brains, which can lower stress levels.
Balances gut health
It seems dark chocolate can act like a prebiotic, which encourages the growth of beneficial bacteria in the gut, keeping the microbiome healthy and able to absorb nutrients.
Helps weight loss
By making us feel fuller than milk chocolate, dark chocolate decreases our cravings and in turn can stop us snacking and putting on weight, particularly when eaten before or after a meal. So can dark chocolate benefit weight loss? If it stops excess consumption of other foods.
Improves heart health
Studies have found a correlation between dark chocolate and reduced risk of heart disease and stroke, with one suggesting eating it more than five times a week can lower their risk by 57%.
Lowers blood pressure
Though research isn’t unanimous and more is needed for conclusive results, studies suggest dark chocolate lowers blood pressure, impacting the risk of heart disease.
Some Dark Chocolate FAQs...
Is it good to eat dark chocolate every day?
It’s best to be conscious of how much you’re consuming as, though it’s high in antioxidants, it’s still chocolate — meaning it’s high in fat and calories.
How much dark chocolate should you eat a day?
Stick to between 30-60g, which is about 2.5-5 squares of dark chocolate per day.
What are the side effects of dark chocolate?
There is a substantial amount of caffeine so it may be best to avoid before bed or if you’re prone to caffeine-related anxiety. It can also trigger migraines and cause allergic reactions, so speak to a health professional or start with small amounts if you’ve never had it before.
Too much can also lead to weight gain and decreased dental health, due to the fats and sugars.
Which dark chocolate is best for you?
Go for 70% cacao or higher and steer clear of added sugar.
What’s dark chocolate nutrition?
Dark chocolate calories are about 185 per bar, which is about 35g, with 16g carbs, 11g fat and 2g protein, according to My Fitness Pal.
What are the benefits of dark chocolate for men?
Though both genders are impacted, its shown dark chocolate is more beneficial for men; improving blood quality, and lowering the risk of stroke and heart disease, more than women. We say, get him to embrace his dark side, pronto.
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Bex is a wellbeing writer, brand consultant and qualified yoga and meditation teacher who likes baths, crystals, running with her pup Gustav and making unboring vegan-ish food.
