Can Chocolate ever be Healthy?

One of the most familiar customs that accompanies Easter is the giving and receiving of chocolate. And while most of us find the allure of chocolate irresistible, it’s common to feel a twinge of guilt after indulging. But the good news is that chocolate can be a delicious, and even healthy addition to a balanced diet, but just watch out for the type of chocolate that you choose to eat.

Where does chocolate come from?

Chocolate originates from the beans of the tropical Theobroma cacao tree, a name which translates to “food of the Gods”. Cocoa (or cacao) beans develop their unique flavour profile through a complex process of fermentation, drying and roasting, after which the beans are cracked open to extract the precious cocoa nibs. These nibs are ground to release the fat or cocoa butter, and this is the primary ingredient used in making all types of chocolate.

Raw cocoa nibs are a good source soluble fibre, healthy fats and protein, but it is its nutrient content that makes cocoa a superfood. It contains a variety of phytonutrients including sulphur, iron, magnesium and manganese, and is one of the best food sources of plant polyphenols. Believe it or not, cocoa has more antioxidant activity than tea, wine, blueberries and even goji berries, and according to Professor Tim Spector of ZOE, it is this combination of fibre and polyphenols that make our gut microbes happy – they interact with the cocoa content of chocolate to produce chemicals which are good for our immune system, our digestion and our mental health.

Milk versus dark chocolate?

In the UK, most of the chocolate that we buy is milk chocolate which, by law, must have a minimum of 20% cocoa solids and 20% milk solids. But cocoa is an expensive ingredient, and it’s cheaper for many manufacturers to use sugar, artificial flavourings, emulsifiers and colours to emulate a milk chocolate taste, while only using a very small percentage of real cocoa solids. As such, when you eat mass-produced milk chocolate the first taste you get is of sugar and fat (the sugar content hits your nervous system within 6/10ths of second), it is these additives that make milk chocolate so addictive.

Chocolate starts to become healthier at around 70% cocoa solids as it contains more cocoa fibre and polyphenols, and less sugar (remember that even 90% dark chocolate will contain a little sugar, and that some types of dark chocolate will contain more ingredients than others). In contrast to mass-produced milk chocolate, you will find that minimally processed dark chocolate will have complex aromas and flavours which indicates that you are getting a huge variety of different healthful plant polyphenols.

Try allowing a piece of dark chocolate to dissolve on your tongue for 10-15 seconds and savour its taste. As you retrain your palette, you may find that you only need a couple of pieces to feel like you’ve had your chocolate hit.

What are the key health benefits of dark chocolate?

Source of Antioxidants: Dark chocolate is full of biologically active compounds such as flavonoids and polyphenols that function as powerful antioxidants in your body. These compounds help to neutralise harmful free radicals (molecules that your body produces naturally), which can reduce the risk of tissue damage or chronic diseases such as heart disease, cancer, and neurodegenerative disorders.

May Improve Your Heart Health: Evidence suggests that eating good quality, low sugar dark chocolate is associated with several heart-healthy benefits. Research has found that flavonoids in cocoa can help improve blood flow, lower blood pressure, reduce inflammation, and improve cholesterol levels, all of which contribute to a healthier cardiovascular system. Evidence also suggests that polyphenols in dark chocolate may also improve insulin sensitivity, or how well insulin works in the body, which in turn may help control blood sugar.

Can Lead to Improved Blood Flow: The flavonoids in cocoa, particularly epicatechins, have been found to promote the production of nitric oxide in the blood vessels. This helps to relax and dilate your blood vessels which will improve blood flow and circulation.

Supports Good Brain Health: Cocoa contains the compounds including theobromine and caffeine that may benefit brain health. These have been linked to improved blood flow to the brain, improved cognitive function, reduced risk of age-related cognitive decline, and enhanced mood. But you should avoid eating dark chocolate too close to bedtime as its caffeine and sugar content may affect your sleep.

Has a High Nutrient Content: Dark chocolate is a great source of several essential minerals, including iron, magnesium, copper, and manganese. These minerals play important roles in various functions in your body, such as balancing hormones, transporting oxygen and producing energy.

Can Be Helpful for Mood Enhancement: Cocoa contains compounds like phenylethylamine and serotonin precursors that can have mood-enhancing effects, promoting feelings of pleasure and well-being.

To sum up

There is a lot of scientific evidence showing that dark chocolate can provide powerful health benefits, and personally I love eating a couple of squares of guilt-free dark chocolate after a meal as it gives me that sweetness hit that many of us crave.

But remember:

• Chocolate should be consumed as part of a balanced diet that includes plenty of vegetables and fruit.

• Choose dark chocolate with a high cocoa content (70% or higher) to maximise antioxidant benefits and minimise added sugars.

• Be mindful of portion sizes and calorie intake, as excessive consumption of chocolate, even dark chocolate, can contribute to weight gain and other health issues. Savour rather than scoff your chocolate and enjoy the complex aromas and flavours that dark chocolate has to offer.

• Overall, while chocolate can be a part of a healthy diet, it's essential to consume it in moderation and choose high-quality, minimally processed options to maximise its potential health benefits.