You may have heard dark chocolate is good for you, but do you know why?
Dark chocolate is rich in minerals and protective plant compounds, meaning it’s been linked to improved heart disease risk factors, better digestive health, and more.
But what actually happens to your body when you eat dark chocolate regularly? Here are four potential benefits—plus, how to add this sweet treat to your diet in a healthy way.
Dark chocolate is an excellent source of antioxidants, especially flavonoid compounds. Cocoa products, like dark chocolate, have some of the highest flavonoid content by weight compared to other foods. Because it’s richer in cocoa solids, dark chocolate is five times higher in flavonoids compared to milk chocolate.
Flavonoids have antioxidant properties that protect cells from breaking down and experiencing oxidative stress, a process linked to many chronic conditions, such as certain cancers and heart disease. Dark chocolate also has powerful anti-inflammatory effects.
Dark chocolate is high in anti-inflammatory and antioxidant compounds, which protect against heart disease risk factors like atherosclerosis (the buildup of plaque in the arteries) and high lipid and blood pressure levels. Studies show that eating dark chocolate is associated with a decreased risk of coronary heart disease, heart attack, and stroke.
Chocolate intake has also been shown to improve blood vessel function and blood flow and lower “bad” LDL cholesterol, blood sugar, and triglyceride levels, all of which can lower heart disease risk.
Dark chocolate products are surprisingly high in certain nutrients, such as:
- Copper, a mineral that acts as a cofactor for enzymes involved in energy production, neurotransmitter synthesis, iron metabolism, and more.
- Iron, which is necessary for the production of hemoglobin (a protein that carries oxygen throughout the body). Iron also fuels growth and development, cellular function, and the synthesis of certain hormones.
- Magnesium, a mineral that’s needed for blood sugar and blood pressure regulation, muscle contraction, nerve function, and DNA synthesis.
- Manganese, which is necessary for energy metabolism and immune function.
Dark chocolate provides nutrients that are known to benefit the gut, such as prebiotics. Prebiotics are compounds that act as fuel for friendly bacteria that reside in your digestive tract.
Eating foods rich in prebiotic fibers like dark chocolate may help promote the growth of beneficial bacteria like Blautia obeum, which produce the short-chain fatty acid (SCFA) butyrate. SCFAs like butyrate fuel the cells lining the large intestine, maintain intestinal health, and regulate inflammation in the gut.
A one-ounce serving of 70–85% dark chocolate contains:
- Calories: 170
- Fat: 12.1 grams (g)
- Protein: 2.21 g
- Carbohydrate: 13 g
- Fiber: 3.09 g
- Sugar: 6.8 g
- Copper: 0.5 mg, or 56% of the recommended daily value
- Iron: 3.37 mg, or 19% of the recommended daily value
- Magnesium: 64.6 mg, or 15% of the recommended daily value
- Zinc: 0.93 mg, or 8% of the recommended daily value
Dark chocolate is a good source of fiber and is high in minerals essential to overall health, such as magnesium, iron, copper, and zinc. It also provides smaller amounts of other vitamins and minerals, including phosphorus, potassium, and vitamin K.
Dark chocolate is relatively high in calories. Eating too much of it could put you into a calorie surplus, which will lead to weight gain.
Cocoa products like dark chocolate also contain some caffeine and another natural stimulant called theobromine. Because dark chocolate contains stimulants, eating too much can lead to side effects like trouble sleeping, anxiety, and jitteriness, especially in people who are sensitive to caffeine.
Research also suggests that the consumption of cocoa products during the late stages of pregnancy may constrict a fetal blood vessel called the ductus arteriosus, which could negatively impact fetal health.
There are so many ways to enjoy dark chocolate. While dark chocolate offers some health benefits, it also contains quite a few calories and is a source of added sugar, which should be limited in any healthy eating plan. It’s best to enjoy dark chocolate in small amounts as an occasional treat.
Here are a few ways to add dark chocolate to your diet:
- Add dark chocolate chips to granola and energy balls.
- Dip fresh fruit, such as strawberries or bananas, into melted dark chocolate.
- Make your trail mix using dark chocolate, unsweetened dried fruit, and nuts.
- Snack on a piece of dark chocolate dipped in peanut butter.
- Use dark chocolate chunks in baked goods like muffins and breads.
Some chocolate products are much higher in added sugar than others. In general, dark chocolate products that contain flavorings like caramel and toffee or contain a lower percentage of cocoa solids will be higher in added sugar.
While eating foods high in added sugar from time to time won’t significantly impact your health, eating too much added sugar can increase your risk of health conditions like obesity, liver disease, and type 2 diabetes.
