Dark chocolate adds a rich, decadent flavor to so many of our favorite desserts—from cakes to ganaches to tart fillings. Not only is it delicious, but it’s also a healthy ingredient to consider as we dive into the holiday baking season.
Although dark chocolate has recently been called into question for potentially containing lead, a recent study conducted at Tulane University found that consuming an ounce of chocolate per day has little to no risk for adults. While most everything should be consumed in moderation, there’s no harm in having just a little bit of chocolate when you’re in the mood for a sweet treat. Read on to learn what dietitians have to say about dark chocolate’s nutritional benefits.
- Lynsey Walker, RHN, is the vice president of marketing and communications at the Canadian Health Food Association
- Avery Zenker, RD, is a registered dietitian at HealthCasa
Understanding Dark Chocolate’s Health Benefits
How could chocolate possibly be healthy? “While it’s tempting to think of chocolate as a ‘health food,’ the real benefits come primarily from cacao—the raw, unprocessed, nutrient-dense form of cocoa plant and one of the main components of chocolate,” says Lynsey Walker, RHN, vice president of marketing and communications at the Canadian Health Food Association.
And no, “cacao” and “cocoa” are not the same thing: “Cocoa” describes cacao beans that have been processed. Walker says that the nutrients found in cacao “are often reduced during the high-heat roasting process that transforms cacao into cocoa.”
Dark chocolate is generally made up of 50% to 90% cocoa solids—the bitter part of the cocoa bean that is extracted after separating the fat. These components of the cocoa plant are where we find the most powerful nutrients. “In general, the darker the chocolate, the more significant the health benefits,” says Avery Zenker, RD.
It Contains Antioxidants
“The primary compound responsible for the health benefits of dark chocolate is flavonoids, a compound from cacao beans,” Zenker says. “Flavonoids are a type of polyphenol that have potent antioxidant properties.”
Dark chocolate consumption is associated with both reduced blood pressure and reduced LDL cholesterol, research indicates. https://www.realsimple.com/health/mind-mood/mood-boosting-foods, like those found in dark chocolate, help mitigate inflammation in our bodies, which can offer cardiovascular health benefits in turn.
It’s Packed With Vitamins and Minerals
Believe it or not, Zenker says dark chocolate contains important vitamins and minerals like iron, potassium, and zinc. “Each of these nutrients play important roles in optimal health and well-being,” she says. And dark chocolate is a particularly good source of magnesium, which supports healthy muscles, nerves, and bones, in addition to cardiovascular factors.
For those looking to maximize the nutrient benefits of dark chocolate, Walker recommends seeking out cacao nibs or cacao powder. These products “retain a higher concentration of beneficial compounds than standard cocoa powder,” she says, since they haven’t undergone the roasting process.
It Has Major Mood-Boosting Impacts
Does snacking on chocolate make you happy? That’s not just in your head, according to dietitians. Cacao contains phenylethylamine, a central nervous system stimulant, “which can help elevate mood and potentially alleviate mild symptoms of depression,” Walker says. Eating dark chocolate can also trigger endorphin release, flooding our bodies with natural “feel-good” chemicals,” she adds.
No, this is not a catch-all remedy for the blues—but incorporating some dark chocolate into your day “can offer a pleasant, temporary boost in mood,” according to Walker. While nutritionists generally agree that dark chocolate is a relatively healthy dessert choice, Zenker adds that available research isn’t totally comprehensive. “Many studies examine the impact of cocoa or cacao, rather than dark chocolate itself, which contains other ingredients like cocoa butter and sugar,” she says—so be mindful of that as you snack.
