8 Healthy Reasons to Eat Dark Chocolate
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8 Healthy Reasons to Eat Dark Chocolate

8 Healthy Reasons to Eat Dark Chocolate
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Updated on June 24, 2024
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8 Healthy Reasons to Eat Dark Chocolate

Chocolate doesn’t need to be a guilty pleasure! The benefits of incorporating dark chocolate into your diet are plentiful.
8 Healthy Reasons to Eat Dark Chocolate

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Scientific studies have shown that dark chocolate is rich in antioxidants and packed with nutrients, making this bittersweet treat a superfood favorite with a number of benefits.

Dark chocolate contains phytonutrients called flavonoids, which are plant chemicals that act as antioxidants and may play a role in cancer prevention and heart health, according to research.

 The cacao plant that chocolate is derived from also contains a compound called theobromine, which Toby Amidor, RD, a cookbook author and nutrition expert with FoodNetwork.com, says may help reduce inflammation and potentially lower blood pressure.

“Cacao is packed with numerous antioxidants — actually more than green tea or red wine,” she says. “The darker you go, the more antioxidants you’ll get, but there needs to be a balance between eating palatable dark chocolate and getting the health benefits.”

Read on to learn eight healthy reasons to eat dark chocolate, including potential disease prevention, mood boosting, and improving blood sugar levels.

1. Dark Chocolate May Help Prevent Heart Disease and Lower the Risk of Stroke

One of the biggest benefits that researchers tout is the role dark chocolate may play in improving heart health. A systematic review and meta-analysis found that participants who ate chocolate once per week had an 8 percent lower risk of blocked arteries.

Another study analyzed data from more than 188,000 veterans and concluded that those who regularly ate about 1 oz of chocolate were less likely to develop coronary artery disease.

Research suggests it’s the flavonoids in dark chocolate that maintain heart health. These chemicals help produce nitric oxide, which causes blood vessels to relax and blood pressure to lower, per a review.

Because many of these studies are observational, the results could be skewed by people underreporting their chocolate intake. The studies are also limited in that they can’t directly establish cause and effect.

A meta-analysis, however, acknowledged that margin for error and still found that chocolate was likely beneficial in reducing the risk of heart health, stroke, and type 2 diabetes.

Illustrative graphic titled Why You Should Eat Dark Chocolate shows icon of dark chocolate bar with health benefits including boosts your mood, fights free radicals, helps keep gut healthy and supports skin health with Everyday Health logo at bottom
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2. The Treat May Improve Cognition, Prevent Memory Loss, and Boost Your Mood

Studies show that eating dark chocolate with high percentages of cacao, such as 70 percent, may benefit your brain. Some research indicates that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn decreases stress and improves your mood, says Joy DuBost, PhD, RD, a food scientist and the global director for regulatory affairs and health science at Lipton Teas and Infusions in St. Petersburg, Florida.

Several studies have begun to narrow down just how chocolate can impact the brain. Research indicates that 48 grams (g) (just over 1.5 oz) of 70 percent cacao organic chocolate was enough to increase neuroplasticity. This is the brain’s ability to form new synaptic connections, which could have positive effects on memory, cognition, and mood.

Another study found that memory and learning could be enhanced by chocolate consumption. This is because of the flavonoid present in cacao beans, which tends to accumulate in areas of the brain responsible for those functions.

 Further research has even linked the consumption of dark chocolate to a reduced risk of clinical depression.

While all these findings can be exciting (especially for your sweet tooth), it’s worth noting that studies with larger sample sizes need to be conducted, and further research is necessary to investigate the mechanisms involved. So before you run out and stock up on chocolate bars, keep that in mind.

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3. Dark Chocolate Could Improve Blood Sugar Levels and Reduce the Risk of Diabetes

Studies have shown healthy amounts of dark chocolate rich in cacao could actually improve how the body metabolizes glucose when eaten as part of a healthy diet. Insulin resistance causes high blood glucose (sugar) and is the hallmark of type 2 diabetes.

In one study, the flavonoids in dark chocolate were found to reduce oxidative stress, which scientists think is the primary cause of insulin resistance. By improving your body’s sensitivity to insulin, resistance is reduced and the risk of diseases like diabetes may also decrease.

Another study showed that participants who rarely consumed chocolate had almost twice the risk of developing diabetes five years down the road, compared with participants who indulged in dark chocolate at least once per week.

While researchers agree dark chocolate possesses many health benefits, further study is needed to determine if there is a cause-and-effect relationship between chocolate consumption and diabetes risk.

4. Chocolate Is Good for Your Gut and May Help With Weight Loss

A daily chocolate habit probably seems like the opposite of what you should pursue in order to lose weight. And with most chocolate bars, this is absolutely true. But dark chocolate is a different animal. Research suggests dark chocolate may in fact play a role in controlling appetite, which in turn could help with weight loss.

The neuroscientist Will Clower, PhD, wrote a book on the subject called Eat Chocolate, Lose Weight, which describes how eating a bit of dark chocolate before or after meals triggers hormones that signal to the brain you’re full. Of course, eating more than the recommended amount per day can counteract any potential weight loss, and eating dark chocolate will not counteract the effects of an overall unhealthy diet.

One study found that even milk chocolate could aid in weight loss by boosting metabolism and curbing appetite. The participant group was small, however (just 19 women), which means further research is needed to corroborate those claims.

A meta-analysis from 2020 also recommends more research before we can confidently say that eating dark chocolate may lead to weight loss.

It’s also important to note that chocolate, especially milk chocolate, is high in calories, so it should be consumed in moderation — eating more won’t benefit you more.

5. It Fights Free Radicals and May Play a Role in Cancer Prevention

There is limited evidence suggesting that dark chocolate could help protect against certain types of cancer. Antioxidants protect our cells from damage caused by free radicals, which are unstable oxygen molecules thought to be responsible for aging and disease.

“When you have too many free radicals in your body, they start to attack your cells, and that can lead, over time, to low-grade inflammation and to some diseases — cancer, heart disease, and Alzheimer’s,” Dr. DuBost says.

According to the American Cancer Society, a diet rich in flavonoids, which chocolate is full of, can help prevent cell damage that is often the precursor to many cancers.

 That said, the authors also note that it’s preferable to get your antioxidants from fruit and vegetables rather than chocolate. Another study from 2022 also indicates a possible relationship between dark chocolate and a decreased cancer risk.

Chocolate tends to be a good source of magnesium, as well, and one study found that the body’s immune cells can target abnormal or infected cells only in a magnesium-rich environment.

Still, most research is limited because it uses only animals or cell cultures, and the amount of chocolate needed to potentially yield preventive action against cancers is much higher than the daily recommended dose for humans.

6. It’s Good for Your Skin

Dark chocolate is packed full of nutrients and minerals that are beneficial for your skin, like copper, iron, and magnesium, to name a few.

Manganese, for example, supports the production of collagen, a protein that helps keep skin looking young and healthy.

7. Dark Chocolate May Send Good Cholesterol Up, Bad Cholesterol Down

Dark chocolate is also touted as a cholesterol-lowering food, which explains why, in one study, a handful of almonds, dark chocolate, and unsweetened cocoa resulted in a significant drop in overweight and obese participants’ low-density lipoproteins (LDL), also known as “bad” cholesterol.

Cocoa butter contains oleic acid, which is a monounsaturated fat — the same fat you find in heart-healthy olive oil.

 But per the U.S. Department of Agriculture (USDA), cocoa butter, unlike olive oil, is also high in saturated fat, which in excess can be harmful to the heart, further emphasizing the need for portion control.

It’s also worth noting that many of the studies on chocolate and good cholesterol are short-term, so it’s very premature to say that chocolate is a cholesterol cure-all. More studies are needed on the effects of dark chocolate and cholesterol.

8. A Host of Nutrients

Any dark chocolate of 70 percent cacao or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium, according to a research.

But dark chocolate also contains a good chunk of calories and fat, so be mindful of your daily intake. Each brand of chocolate is also processed differently. It's really important to note that some recent studies have found heavy metals present in dark chocolate, even organic brands. We therefore recommend eating dark chocolate in smaller portions.

The Takeaway

Dark chocolate may help in some disease prevention, improve skin, your mood, and even improve cognitive function, thanks to the wealth of nutrients present in the cocoa beans used to make it. The darker the chocolate (the higher the cocoa content), the better, when it comes to these health benefits.

Scientists, however, must continue to study chocolate's properties on a larger scale before we can draw more concrete conclusions.

Remember that most chocolate still tends to be full of sugar, which is not healthy at all. We are strictly talking about low-sugar and very dark chocolate with a high cocoa content (70 percent and above) when we speak of benefits. One ounce is the recommended daily amount, so think of dark chocolate as a sweet treat rather than a nutrient-dense food to include in all your meals.

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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Anna Brooks

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Anna Brooks is an award-winning journalist from Calgary, Alberta. She spent four years working as a breaking-news reporter in Alberta, and has pursued multimedia storytelling in India, Thailand, and Africa. Currently based in New York City, she has written and produced features about animal health, climate change, mental health, and the environment for publications like The Guardian, Popular Science, VICE, and the New York Post.

Brooks is the managing editor at diaTribe. As a former health producer at Everyday Health, she researched and wrote articles, created infographics and animations, and produced video content for social media and the web. She has a master’s degree in journalism with a specialization in health and science, and has won local and national awards for multimedia features she has produced. When she’s not working, Brooks is usually enjoying time with her two rescue dogs, cat, and tortoise.

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Resources
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