The cocoa content is what distinguishes dark chocolate from milk and white chocolate. Dark chocolate contains many more cocoa solids than milk chocolate. And there are no cocoa solids in white chocolate.
Milk chocolate and white chocolate contain more milk and sugar. Dark chocolate is not that sweet and can be bitter. Chocolate experts prefer dark chocolate for its overall quality and taste.
This article explores the health benefits of dark chocolate and how you can include it in your diet.
Why is the cocoa content in dark chocolate important?
Cocoa is rich in healthy flavanols. Some dark chocolate products contain two to three times more cocoa solids than milk chocolate. And some lower quality chocolates may contain more added fats, sugar and artificial flavors.
Standards vary by country, but dark chocolate generally contains 50-90% cocoa solids and no milk. Milk chocolate usually contains 10-50% cocoa solids. White chocolate contains at least 20% cocoa butter but no cocoa solids.
Chocolate lovers, experts and artisans prefer dark chocolate with 75% cocoa or more, which many consider a higher quality product.
This greater concentration of cocoa gives dark chocolate a richer chocolate taste. But it is not as sweet as milk chocolate. Some people may find higher concentrations of cocoa too bitter.
Nutrition facts
Compounds in dark chocolate
Dark chocolate is made with varying amounts of cocoa mass, cocoa butter and cocoa powder. Cocoa beans contain more than 300 plant chemicals that 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.
Cacao vs cocoa
Benefits of dark chocolate
The bioactive compounds in dark chocolate are associated with many health benefits.
Can protect heart health
Cacao is rich in naturally occurring 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 more chocolate was linked to a 37% lower risk of cardiovascular disease and a 29% lower risk of stroke.
Can improve lipid profile
Research shows that eating 2 grams of dark chocolate (70% cocoa) per day for six months can improve cholesterol and triglyceride levels.
May lower diabetes risk
Eating dark chocolate daily can improve fasting blood sugar levels and insulin resistance. Research shows that a small amount of dark chocolate per day can help manage diabetes or lower the risk of developing it.
Good for the intestinal microbiome
Research shows that dark chocolate has a prebiotic effect and restructures the diversity and composition of the intestinal microbiome. The gut microbiome plays a crucial 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 not those who ate 75% cocoa.
Pressure relief
Polyphenols in cocoa can help lower the stress hormones cortisol and epinephrine (adrenaline). This seems to be true whether you are healthy or highly stressed.
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 provide some protection against degenerative conditions such as Alzheimer's and Parkinson's disease.
Stronger immune system
The antioxidant properties in dark chocolate can help reduce cell damage from free radicals, which can help protect against cell death and many diseases, including cancer and the effects of aging.
Improved athletic performance
Compounds in dark chocolate increase nitric oxide in the blood. This can improve circulation and reduce the oxygen you need during exercise. That can help you keep moving longer.
Dark Chocolate Bar Checklist: Things to Keep in Mind
Chocolate tastes best when stored in a cool, dry place, but not in the refrigerator. Properly stored, it has a shelf life of up to two years. Here are some other essential things to consider:
- You get the most flavanols from dark chocolate of 70% or more.
- Some dark chocolate products are processed or treated with alkali in the Netherlands to improve taste and appearance. This can reduce flavanols. As you may see with baked goods, natural cocoa retains the most flavanols.
- Growing, harvesting and transporting chocolate may involve child labor or other unfair labor practices. Products with the Fair Trade label are produced without child labor and at a fair wage for the workers.
Despite all the healthy properties of dark chocolate, it is quite high in calories, and a significant portion of these calories come from fat. Some dark chocolate products may also have added sugars. Eating too much can lead to weight gain and impaired glucose homeostasis, especially if you have type 2 diabetes.
With all that in mind, most people can incorporate dark chocolate into a balanced, healthy diet.
Who shouldn't eat dark chocolate?
It is safe for most people to eat 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're prone to it, chocolate can cause 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. One bar of dark chocolate contains approximately 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 system disorders. These metals are also found in other common foods, so moderation is key.
Dark chocolate has many potential health benefits due to its high cocoa solid content. Consuming dark chocolate can 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 healthcare professional if you have any concerns.