With Valentine's Day just around the corner, grocery stores are already lining their shelves with chocolates in enough shapes, sizes, and colors to overwhelm even the most zealous chocolate consumer. In recognition of February also being National Chocolate Lovers Month, this blog post will conduct a deep dive into the dietary advantages and disadvantages of cocoa and chocolate products to answer the question: Is chocolate healthy? (Spoiler: Yes, but in moderation.)
The average American consumes 4.6 to 4.8 kilograms of chocolate per year. When one considers how popular and versatile the ingredient has become, this fact is understandable. After all, there are chocolate cakes, chocolate chip cookies, chocolate pudding, chocolate milk, chocolate shakes, chocolate cereals, and many more foods and beverages containing this centuries-old food source.
Chocolate is categorized into three types based on the percentage of cocoa solids in the products composition:
Most of chocolates benefits are associated with the consumption of dark chocolate or cocoa powder. Therefore, food or drinks made with dark chocolate (at least 70% cacao) hold the most potential for health benefits.
Does Chocolate Improve Cardiovascular Health?
Consuming plants and plant-based foods has long been associated with improved cardiovascular health due to plants high polyphenol content. Polyphenols and their subgroup flavonoids are plant-based antioxidant compounds that fight harmful free radicals, enhance cardiovascular functioning, and regulate blood pressure, among other benefits. Cocoa beans are one of the best known sources of dietary polyphenols, according to a 2022 article published in Current Research in Food Science.
Dark chocolate also contains caffeine about 80 milligrams (mg) of caffeine per 100 grams of dark chocolate (with 70-85% cacao content). Caffeine acts as a stimulant and vasodilator. When consumed in moderation, it can improve circulation. However, over-consumption of caffeine can lead to heart complications such as palpitations, atrial fibrillation, and tachycardia.
Provides Minerals Essential to Heart Health
Minerals found in chocolate can also provide benefits for cardiovascular health, along with many other bodily functions. Ratios of each mineral vary depending on the cocoa plants soil composition. On average, a 100-gram bar of 70-85% dark chocolate contains:
- Copper (1.77 mg)
- Iron (11.9 mg)
- Magnesium (228 mg)
- Phosphorus (308 mg)
- Potassium (715 mg)
- Selenium (3.5 g)
- Zinc (3.31 mg)
Potassium and copper have a cardioprotective role, especially in stroke and cardiovascular ailments. Iron is helpful for the prevention of anemia, according to the Current Research in Food Science article. Even so, studies that specifically analyzed a possible relationship between consumption of cocoa or dark chocolate and heart failure, coronary heart disease, and stroke have mixed results. Some studies state that chocolate consumption reduces the risk of developing these conditions, while other studies state that there is no definite correlation.
Among the studies that found a correlation, there was a consensus that the most appropriate dose of dark chocolate consumption for reducing the risk of cardiovascular disease was 45grams per week. This amount allowed test subjects to assume the possible health benefits without ingesting significant amounts of fat, sugar, calories, and caffeine.
How Does Chocolate Impact Gastrointestinal Health?
Cocoa and chocolate have had a long-standing association with boosting gastrointestinal health. Manuscripts from the 1600s document hundreds of medicinal uses for cocoa and chocolate, including the improvement of digestion, bowel function, and elimination for those with stagnant or weak stomachs [sic]. Many of these reported benefits are still accurate today.
Improves Gut Motility and Microbiome Management
As established, minerals are vital for a range of daily bodily functions. Notably, magnesium, selenium, and zinc are necessary for effective digestion and intestinal motility. Magnesium improves insulin sensitivity and draws water into the large intestine, easing constipation. Selenium has been linked to maintaining the balance of microbial flora, and zinc is also required to maintain intestinal homeostasis.
In addition, eating dark chocolate has been proven to influence and improve the gut microbiome. A 2011 study found that the consumption of high-flavanol cocoa resulted in significantly increased bifidobacteria and lactobacilli populations and significantly decreased populations of clostridia after four weeks in healthy adults. Bifidobacteria help break down complex carbs and fiber, while lactobacilli are gram-positive, help produce lactic acid, and defend against pathogenic microorganisms, among other uses. Clostridia are spore-forming anaerobic gram-positive bacteria that can cause complications if overproduced.
Increases Satiety
A 2024 review of several studies found a connection between the consumption of dark chocolate and satiety. The review concluded that dark chocolate or cocoa increased satiety and could lead to weight loss. It argued that chocolate could potentially play a role in reducing cravings and increasing overall diet satisfaction. It also noted that dark chocolate was more effective than milk chocolate at accomplishing increased satiety.
Does Chocolate Consumption Influence Neurological Health?
Several experiments have indicated a correlation between consumption of dark chocolate and numerous cognitive benefits for healthy adult subjects, such as:
- Enhanced memory
- Decreased mental fatigue
- Decreased physical fatigue
- Heightened executive functioning
- Improved visual accuracy
Slows Progression of Neurodegenerative Diseases
There is also evidence that dark chocolate has an inverse relationship with early-onset dementia risk. Although many factors play into the onset of neurodegenerative conditions, such as dementia and Alzheimers disease, oxidative stress and inflammation play a large role in the cognitive decline with age, according to a 2022 article published by MDPIs Antioxidants journal. These two factors impact genomic instability, intracellular functions, and intercellular communication, which are prevalent problems in neurodegenerative conditions.
Experts theorize that dark chocolates high levels of polyphenols, caffeine, and sweet taste make it a suitable option. Caffeine increases peripheral and central blood flow and oxygenation, while flavanols can fight against free radicals to prevent oxidative stress. Both of these qualities can lead to increased cognitive function. Lastly, the products sweet taste allows for positive administration experiences. For example, a 2019 Italian study of 55 patients with amnestic mild cognitive impairment (MCI) was given cocoa flavonoid dietary supplements for one year. Upon reevaluation, the scientists found that the supplements had reduced the patients progression of MCI to dementia.
Flavonoids have often been associated with anti-inflammatory effects; however, there are mixed results when it comes to the anti-inflammatory properties of chocolate. Some studies show that dark chocolate has anti-inflammatory properties, while others show only very modest effects.
Positively Impacts Mental Health
Dark chocolate and cocoa have a notable impact on improving mental health. A 2019 study published in the Depression and Anxiety journal acquired data from the National Health and Nutritional Examination Survey for over 13,000 adults and found that significantly lower odds of clinically relevant depressive symptomswere observed among those who reported consuming dark chocolate.
Another study further explained that consuming chocolate is a rewarding and pleasurable experience that may correlate with dopamine, serotonin, and endorphins released in the brain. Of note, individuals who consumed dark chocolate experienced these effects. Those who ate milk chocolate and white chocolate did not.
What Factors Should I Consider When Buying Chocolate?
Eating small quantities of dark chocolate (made with at least 70% cacao) has many proven health benefits. Unfortunately, most commercially available cocoa and chocolate products have high amounts of sugar, calories, and fat. These attributes make the products contribute to weight gain and blood glucose imbalances, especially in patients with type 2 diabetes.
When looking for chocolate products for yourself or a loved one, or if you are asked by patients for recommendations, consider these tips:
- High cacao contentopt for dark chocolate products made with at least 70% cacao.
- Limit added sugarlook for options that have less than 8 grams of sugar per serving.
- Fortificationdark chocolate that has been fortified with nuts, berries, herbs, spices, and probiotics can provide even more nutritional impact than the chocolate alone.
- Low fat content opt for options with low fat percentages to obtain the most benefits.
- High flavonols chocolate that has been treated with alkali contains lower amounts of helpful flavonols.
Dark chocolate is also a great substitute when baking or creating beverages, as seen in the following resources:
Conclusion
Chocolate has been a part of the human diet for thousands of years. Many of the medicinal benefits for which the food was historically praised still ring true today. Chocolate consumption has been linked to improved cardiovascular, gastrointestinal, and neurological health, although dark chocolate (made with at least 70% cacao solids) provides the most benefits. So, the next time you are strolling through the store aisles, bombarded by advertisements for chocolates, perhaps consider indulging in a small treat that will make both your taste buds and body happy.
About the Author:
Savannah Schmidt is a medical content writer and editor with five years of professional experience. She has a BA in English Literature and has had a hand in creating, editing, and publishing over 500 pieces of content for CEUs for healthcare and medical coding professionals.
Savannah is an independent contributor to CEUfast's Nursing Blog Program. Please note that the views, thoughts, and opinions expressed in this blog post are solely of the independent contributor and do not necessarily represent those of CEUfast. This blog post is not medical advice. Always consult with your personal healthcare provider for any health-related questions or concerns.
If you want to learn more about CEUfast's Nursing Blog Program or would like to submit a blog post for consideration, please visit https://ceufast.com/blog/submissions.
