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The cocoa content is what distinguishes dark chocolate from milk and white chocolates. Dark chocolate has much more cocoa solids than milk chocolate. And there are no cocoa solids in white chocolate.
Milk chocolate and white chocolate have more milk and sugar. Dark chocolate is not as sweet as it can be bitter. Chocolate experts tend to favor dark chocolate for its overall quality and flavor.
This article explores the health benefits of dark chocolate and how to incorporate it into your diet.
Photographer, Basak Gurbuz Derman / Getty Images
Why Does Dark Dark Chocolate Have Cocoa Content?
Cocoa is rich in healthy flavanols. Some dark chocolate products have two to three times more cocoa solids than milk chocolate. And some lower quality chocolates may have more added fats, sugar and artificial flavours.
Standards vary by country, but dark chocolate is usually 50-90% cocoa solids and no milk. Milk chocolate usually has 10-50% cocoa solids. White chocolate has at least 20% cocoa butter but no cocoa solids.
Chocolate lovers, experts, and crafters prefer dark chocolate with 75% cocoa or higher, which many consider a higher quality product.
This greater concentration of cocoa gives dark chocolate a richer chocolate flavor. But it is not as sweet as milk chocolate. Higher concentrations of cocoa may be too bitter for some people.
Nutrition Facts
One bar of dark chocolate (70–85%) contains the following nutrients:
Compounds in Dark Chocolate
Dark chocolate is made with varying amounts of cocoa liquor, cocoa butter, and cocoa powder. Cacao beans contain over 300 chemical plant compounds, which benefit overall health.
Polyphenols (plant compounds that act as antioxidants) include phenolic acids, stilbenes, flavonol and flavan-3-ols, anthocyanins, and procyanidins. Methylxanthines (non-polyphenols) include theobromine, caffeine, and theophylline.
Cocoa vs
Cocoa and cocoa are both made from the seeds (beans) of the Theobroma cacao a tree The difference is in processing. Cocoa products are made from raw beans, while cocoa is made from roasted beans.
Benefits of Dark Chocolate
The bioactive compounds in dark chocolate are associated with many health benefits.
May Protect Heart Health
Cacao is rich in natural chemicals called flavanols, which are good for your heart. Flavanols help relax blood vessels, improve blood flow, lower blood pressure, and reduce inflammation.
One review found that eating higher levels of chocolate was associated with a 37% reduced risk of cardiovascular disease and a 29% reduced risk of stroke.
It May Improve Lipid Profile
Research suggests that eating 2 grams of dark chocolate (70% cocoa) daily for six months can improve cholesterol and triglyceride levels.
May Lower Diabetes Risk
Eating dark chocolate daily may improve fasting blood glucose levels and insulin resistance. Research suggests that a small amount of dark chocolate each day may help manage diabetes or reduce the risk of developing it.
Good for the Gut Microbiome
Research suggests that dark chocolate has a prebiotic effect and restructures the diversity and composition of the gut microbiome. The gut microbiome plays a critical role in disease and overall health.
Mood-Altering Properties
Dark chocolate may help improve mood, possibly due to a better gut microbiome. Gut microbial diversity is associated with higher positive emotions and reduced feelings of loneliness. One study found that people who ate 85% cocoa chocolate saw improvements in their mood but those who ate 75% cocoa did not.
Stress Relief
Polyphenols in cocoa may help lower cortisol and epinephrine (adrenaline) stress hormones. This seems to be true whether you are healthy or under severe stress.
Improved Brain Function
Flavonoids in cocoa help protect neurons and improve cognitive function. Cocoa can also improve blood flow to the brain. Dark chocolate may offer some protection against degenerative conditions such as Alzheimer’s and Parkinson’s diseases.
A stronger immune system
The antioxidant properties in dark chocolate may help reduce cell damage from free radicals, which may help protect against cell death and many diseases, including cancer and the effects of aging.
Improved Athletic Performance
Compounds in dark chocolate raise nitric oxide in the blood. This may improve circulation and lower the oxygen you need while exercising. That can help you keep moving further.
Dark Chocolate Bar Checklist: Things to Keep in Mind
Chocolate is best when stored in a cool, dry place but not in the fridge. Stored in the right way, it can be kept for up to two years. Here are some other essential things to keep in mind:
- You will get the most flavanols from 70% or higher dark chocolate.
- Some dark chocolate products are Dutch processed or treated with alkali to improve taste and appearance. This can reduce flavanols. As you might find with baked goods, natural cocoa holds the most flavanols.
- The farming, harvesting and transport of chocolate may involve child labor or other unfair labor practices. Products with the Fairtrade label are produced without child labor and with fair wages for workers.
For all the healthy qualities of dark chocolate, it is quite high in calories, and a significant amount of these calories come from fat. Some dark chocolate products may contain added sugars. Overeating can lead to weight gain and impaired homeostasis, especially if you have type 2 diabetes.
With all that in mind, most people can integrate dark chocolate into a healthy, well-balanced dietary pattern.
Who Shouldn’t Eat Dark Chocolate
It is safe for most people to have a small amount of dark chocolate daily, but it is not a good choice for everyone. Here are some things to consider:
- You should not eat chocolate if you are allergic to cocoa or other ingredients.
- If you are prone to them, chocolate can trigger acid reflux or migraines.
- The more cocoa solids in your chocolate, the more caffeine. Keep this in mind if you’re trying to limit caffeine. A bar of dark chocolate has about 80.8 milligrams (mg) of caffeine.
- Some dark chocolate may contain high levels of heavy metals, especially lead and cadmium. Heavy metal exposure is linked to a variety of health problems, including respiratory, neurological, digestive, cardiovascular, urinary and immune disorders. These metals are also found in other common foods, so moderation is key.
Summary
Dark chocolate has many potential health benefits due to its high cocoa solids content. Eating dark chocolate may benefit your heart, immune system, mood and overall health. But it’s also high in fat and calories, so it’s best to eat it in moderation. Consult a dietitian or other health care professional if you have any concerns.
