Nutrition
Dietitians Reveal the Healthiest Chocolate Choice for Your Sweet Tooth

The list of pleasures in life would be incomplete without the mention of chocolate. Its irresistible, indulgent flavor makes it a crowd favorite, loved all year round. It’s no surprise that average Americans consume approximately 10 pounds of chocolate annually according to Forbes. But did you know that this delectable treat, when chosen wisely, could actually hold significant health benefits?
Here’s the extraordinary truth: chocolate, derived from the seed of a fruit tree, the cocoa bean, could be more than just a sweet indulgence.
Of the three variations of chocolate – dark, milk and white – dietitians endorse one as the healthiest choice. Whitney English, a registered dietitian at Whitney E. RD in Palo Alto, California, reveals,
“The health benefits of chocolate products are all thanks to the cocoa bean, which contains numerous phytochemicals shown to have anti-inflammatory, anticancer, and antihypertensive properties. The more cocoa solids a product contains, the more nutritious it is. Dark chocolate contains the most cocoa bean solids and therefore is the most nutrient-dense.”
Similarly, Elisabetta Politi, a registered dietitian from the Duke Lifestyle and Weight Management Center in Durham, North Carolina, signals the high flavonoid content in dark chocolate. Acting like antioxidants, flavonoids help thwart the damaging effects of free radicals which are associated with diseases like cancer and heart disease.
Politi adds,
“Additionally, flavonols, a type of flavonoids in dark chocolate, may affect the function of the immune system by reducing inflammation.”
To reap the maximum benefits, both English and Politi advise choosing chocolates with 70% or more cocoa content as they contain less added sugar and more beneficial phytochemicals.
Amazingly, apart from the antioxidant properties, cocoa beans are also a valuable source of minerals such as iron, magnesium, manganese, copper, zinc, and phosphorus. Furthermore, every 1 ounce of dark chocolate offers you about 3 grams of fiber, according to the U. S. Department of Agriculture.
The health benefits of chocolate, especially dark chocolate, are supported by multiple studies. For instance, one published in the Journal Heart found an association between higher chocolate intake and a lower risk of future heart problems.
Another study in Scientific Reports observed that cocoa flavanols have a protective effect against vascular disease and improve blood flow to the brain.
And the goodness doesn’t stop at physical health; chocolate has been found to benefit mental health as well.
Keri Glassman, a registered dietitian in New York, notes,
“Dark chocolate contributes to producing the feel-good hormone serotonin and contains magnesium, which is linked to reducing anxiety” and relieving stress.
Moreover, consumption of 85% cocoa dark chocolate could boost mood through the gut-brain connection, as it has a prebiotic effect on healthy gut bacteria and improves negative emotions, as one study suggested.
But remember, while dark chocolate holds numerous health benefits, it also contains caffeine and calories. Thus, moderation is key.
Dietitian Politi recommends a daily intake of 1 ounce of dark chocolate, equivalent to the size of a dental floss case.
To enjoy the full flavor of dark chocolate without finding it too bitter, let two small pieces melt in your mouth slowly, allowing your palate to explore the complexity of the flavors. A dark chocolate bar with added sea salt, dried fruit, or a pairing with fresh berries or yogurt can also enhance the less-bitter taste.
As per English, as long as it’s consumed in moderation, the benefits of consuming dark chocolate are likely to outweigh the potential downsides.
“If someone loves a treat at the end of a meal, I think a small amount of dark chocolate is a guiltless choice, which has been shown to provide health benefits,” says Politi.
So, the next time you reach for a sweet treat, why not make it a piece of dark chocolate?
Let us know what you think, please share your thoughts in the comments below.
