The Health Benefits Of Dark Chocolate: A Nutritionist’s Take

For years I demonized chocolate, assuming it was unhealthy. However now I know that there are actually various health benefits of dark chocolate in particular, and there are lots of good reasons to incorporate the sweet treat into your diet.

“About 380 known chemical substances have been described in cocoa, and among them are the phenolic phytochemicals, which have been intensively investigated for their antioxidant capabilities,” says nutritionist Laura Parada. “Moreover, in some studies it has been observed that pure cocoa contains much higher levels of total phenolics and has a higher antioxidant activity than black tea and green tea.” Good to know!

5 key health benefits of dark chocolate

1. Dark chocolate can help stabilize glucose peaks: “Dark chocolate improves cognitive capacity through better oxygenation of the brain,” Parada says.
2. Dark chocolate is a potent antioxidant.
3. Dark chocolate has anti-inflammatory properties.
4. Dark chocolate can help lower cholesterol: “Many studies confirm that cocoa consumption can benefit cardiovascular health by lowering blood pressure, increasing the elasticity of blood vessels, and slightly reducing LDL cholesterol, helping to fight diabetes by reducing insulin resistance and other inflammatory processes,” says Parada.
5. Dark chocolate can act as a stimulant: “In addition, cocoa provides minerals such as magnesium, copper, and iron, and also stands out for its caffeine content, in lower amounts than coffee, but which also gives it stimulating properties,” Parada explains.

What is the best dark chocolate?

Parada suggests looking out for chocolate with a cocoa content equal to or greater than 75%—bearing in mind that most standard chocolate bars contain less than 40%, it’s important to check the label: “Certain chocolates, even if they contain a high percentage of cocoa, also include other types of ingredients that we do not want, such as sweeteners, flavorings, or high levels of sugar.”

How to include it in your diet

Use dark chocolate in chunks in homemade pancakes, or eat with nuts as a healthy snack. Of course, it is important to consume it in moderation—no more than an ounce of dark chocolate (with more than 75% cocoa) per day.

This article first appeared in Vogue España.