Delighting in Chocolate

It’s been nineteen years since my husband and I decided to eat more healthfully.  It has been quite an educational journey and we have learned so much about the foods that our body needs to remain healthy.  But it wasn’t until quite recently that we delved into chocolate and its potential health benefits.

Like most people, we have always eaten some chocolate but only sparingly and usually with feelings of guilt for eating a “bad” food.  We never considered that eating chocolate might actually be a healthy thing to do.  So, it was with some surprise and pleasure when we learned that chocolate comes in many types and some of its forms can actually be quite good for us.

Chocolate is a plant-based food.  The cocoa tree (Theobroma cacao) is native to the rainforests of Central and South America but is now also grown in West Africa.  It has been cultivated for thousands of years and was first revered by the Olmecs (1200 to 400 BCE) and then the Mayans (250 to 900 CE) and the Aztecs (1325 to 1521CE).  The cacao tree is a relatively small evergreen which produces football-sized pods containing 30 to 50 cacao beans each, surrounded by a sweet white pulp. It is both the cacao beans and the pulp that undergo the long process required to create the high-quality chocolate we enjoy today.  (1)

Note:  The usage of “cacao” and “cocoa” is inconsistent.  Some companies label their product “cacao” when talking about raw products which are made from fermented, dried and unroasted cacao beans.  These are less processed products.  However, any dark chocolate that meets the attributes listed below that make up a healthy chocolate product will be a good source of the health advantages offered by cocoa.    

  

What are the health benefits of dark chocolate?

The main ingredient in chocolate is cocoa which is rich in plant chemicals called flavanols that can confer a wide range of health benefits to our bodies, including antioxidant, anti-inflammatory and anti-cancer effects.  Flavanol antioxidants are poorly absorbed in the intestine, however, when they come into contact with the gut microbiome, they interact with its microscopic inhabitants through the stimulation of the growth of beneficial gut bacteria while discouraging the development of harmful species.  The healthy gut microbes produce valuable compounds such as short-chain fatty acids that enter the blood supply and are carried throughout the body where they reduce inflammation, boost the immune system and reduce the risk of various diseases.  (2)

The flavanol antioxidants that are found in cocoa show an ability to protect the heart.  All chocolate contains some flavanols but dark chocolate contains two to three times more antioxidant-rich solids than milk chocolate.  Studies illustrate that after four days of flavanol-rich cocoa intake there is an increase in the production of nitric oxide in the inner lining of blood vessels which causes relaxation and widening of the vessels, improving blood flow and consequently reducing blood pressure. (3,4)

A study from the UK in 2015 indicated that chocolate consumption was associated with a 29% lower risk of coronary heart disease overall; a 21% lower risk for stroke; and a 25% lower risk of having any cardiovascular event. Researchers noted that their study did not differentiate between types of chocolate and included cocoa, milk chocolate and dark chocolate yet they still observed a reduced risk in cardiovascular disease.  They suggested that it may not be only flavanols exerting healthful effects but other compounds may also be involved.  (5)

Other investigations have discovered a 39% lower risk of heart disease and death from heart attack or stroke when eating about 6 grams of cocoa or dark chocolate a day (1 or 2 small squares of chocolate).  The mechanism was suggested to be reductions in blood pressure and inflammation. (6)

A meta-analysis of research regarding the effects of cocoa on lipids showed that eating cocoa/dark chocolate was linked to a significant reduction in LDL-cholesterol and in fasting blood sugar levels. (7)

Antioxidants such as flavanols may help to prevent and treat type-2 diabetes.  Clinical evidence has linked flavanols to the restoration of beta cells (cells in the pancreas that produce and release insulin) and the lowering of insulin resistance through the enhancement of insulin release and the improved uptake of glucose into cells.  The increased production of nitric oxide and the widening of blood vessels that is also a result of the high flavanol level in cocoa augment this beneficial effect. (8,9)

The most prominent flavanol in cocoa powder and chocolate is epicatechin which has several beneficial actions on the brain.  It is associated with improved blood flow to the brain, promotion of the growth of new blood vessels and neurons in the brain and has been found to improve cognition in both animals and humans.  Epicatechin has also been linked to lower risk of stroke and Alzheimer’s disease in humans. Additionally, cocoa has shown the potential to sustain brain health in such areas as processing speed, attention and working memory.  (10,11)

A new study published in September 2025 examined the effects on inflammaging from the supplementation of cocoa extract for 2 years in older US adults.  (12)

Note:  Inflammaging is a term used to describe the chronic, low-grade inflammation that naturally develops during aging. Inflammaging is persistent and damages tissues over time, consequently it plays a key role in many age-related diseases including heart disease, type-2 diabetes, cancer and Alzheimer’s. (13)

Known as the COSMOS study (COcoa Supplement and Multivitamin Outcomes Study), this randomized, double-blind, placebo-controlled trial ran between 2014 and 2020 and included 598 participants between the ages of 65 and 75 years.  Blood samples were taken from the participants at the beginning of the study before they started taking cocoa supplements, at the one-year point and at the two years end of the trial.  Each participant took 500 milligrams of cocoa extract supplements each day. The investigation looked at inflammaging biomarkers including three pro-inflammatory markers (high-sensitivity C-reactive protein (hsCRP), interleukin-6 and tumour necrosis factor-α) and two cytokines (interleukin-10 and interferon-y).

Note:  Cytokines are small proteins important in cell signalling that are especially significant in the immune system where they regulate immune responses and inflammation.  (14)

Results showed that cocoa extract supplementation decreased hsCRP levels by 8.4% each year compared to those participants taking a placebo. This could help to explain earlier findings of the association of cocoa with a nearly 27% drop in death due to heart disease. The effects on other inflammatory markers were smaller and not significant. The researchers believe that these benefits stem from flavanols which are naturally occurring plant compounds found in cocoa beans, green and black tea, berries, and grapes.  The highest concentrations of flavanols are present in cocoa beans.  (12)

 

The nutritional content of one tablespoon of cocoa powder is (15,16);

6 milligrams of calcium

1 milligram of iron

26 milligrams of magnesium

39 milligrams of phosphorus

135 milligrams of potassium

Less than 1 milligram of zinc

1 milligram of selenium

2 micrograms of folate

0.37 milligrams of zinc

0.2 milligrams of copper

 

A quarter cup of cocoa powder contains (17):

Calories: 49

Carbohydrates: 12 grams

Fiber: 8 grams

Protein: 4.25 grams

Total Fat: 3 grams
Saturated Fat:  1.7 grams

 

What kind of chocolate offers health benefits?

Dark chocolate is the type of chocolate with the most potential to be a healthy food.

• Chocolate is considered to be “dark” if it contains from 50 to 90% cocoa solids along with cocoa butter, sugar and little to no milk.
• Milk chocolate contains 10 to 50% cocoa solids, cocoa butter, milk in some form and sugar.
• Lower quality chocolate may also contain butter fat, vegetable oils and artificial colours and flavours.
• White chocolate contains no cocoa solids and consists of simply cocoa butter, sugar and milk. (19)

But its not just any dark chocolate that offers healthy properties.   The quality of the chocolate can vary significantly.  Here are a few pointers on choosing the healthiest dark chocolate product. (18)

• Select a chocolate that has a 70% or higher cocoa content. Note that the higher the percentage of cocoa solids, the greater the bitter flavor.  You can work your way up to 85% dark chocolate by gradually increasing the cocoa content in your choice of dark chocolate over time.  We can confirm that this does indeed work and it works so well that now 85% dark chocolate is our favourite.
• Check that cocoa is the first ingredient in the list of ingredients. Other forms of cocoa including chocolate liquor, cocoa powder, cocoa nibs or cocoa butter might also be listed on the packaging and are found in high-quality dark chocolate.
• It is rare to find dark chocolate that doesn’t contain sugar but try to avoid those who have sugar listed as its first ingredient. Remember that the higher the cocoa percentage, the lower the concentration of sugar will be.
• Avoid dark chocolate that contains unnecessary ingredients like trans-fat, milk, butter, artificial flavours and colours and high amounts of sugar. Generally, try to steer clear of extra additives unless they are nuts or fruit.
• Lecithin is one additive that is sometimes used to keep the cocoa and cocoa butter from separating, preserving its smooth and creamy texture. But lecithin isn’t absolutely necessary to make a high-quality chocolate product.
• Try to avoid chocolate that has been processed with alkali. This process, also known as dutching or Dutch processing, significantly reduces the bitterness of dark chocolate.  However, as treatment with alkali intensifies, there is an increase in the pH of the chocolate and a corresponding decrease in the content of flavanol antioxidants.  Lightly-processed cocoa results in a 50% drop in flavanols; medium-processed cocoa can lose 75% of its flavanols; and heavily-processed cocoa lowers its flavanols by 88%.  Natural cocoa powder, which can be found in the baking section of your grocery store, retains the most flavanols.  Still, because of the high level of flavanols in dark chocolate, you can take comfort in knowing that, even if alkalized cocoa is the only one available to you, its final concentration of flavanols will remain high enough to retain at least some of its positive effects on human health.  (19)
• The higher the percentage of cocoa solids, the higher the caffeine content will be. Two ounces of 70% dark chocolate contain about 50 to 60 mg of caffeine. (In comparison, an 8-ounce cup of coffee contains about 100 to 200 mg of caffeine.)
• Look for chocolate that is labelled “Fair-Trade” and/or “Organic”. These chocolate types are more likely to be high quality, ethically sourced and free of pesticides. Producing chocolate is a long and  intensive process. A Fair-Trade label ensures that the cocoa bean farmer earns a fair price for his product and has not used child labour in its manufacture.

 

How to Eat Dark Chocolate  (18)

There’s no getting around it – the darker the chocolate, the more bitter the experience, but there is a way to temper that bitterness.  Don’t pop the whole piece of chocolate in your mouth all at once.  The bitter favour originates in the cocoa solids.  Take a small bite, perhaps a third of the chocolate piece.  Then allow it to melt slowly in your mouth.  Because the amount of cocoa will be smaller, the smooth taste of cocoa butter can take over.  Try it!  It works!

If you want to melt dark chocolate, do it slowly to prevent scorching.  Break the chocolate into small pieces and melt it in a small saucepan on the stovetop at low heat or in a microwave for a short time at 50% power.

Chocolate should not be refrigerated.  Doing so can promote “bloom” on chocolate, a whitening of its surface as sugar reacts to excess moisture.  “Bloom” can often be fixed by melting the chocolate, stirring it well and then letting it slowly cool until it is solid once again.

The best way to store chocolate is in a cool dry area (65° to 70° F) in a tightly sealed container.  Dark chocolate stored properly can last up to two years.

 

One Caveat Regarding Dark Chocolate  (18)

Dark chocolate is a high-calorie food.  It contains 150 to 170 calories per ounce and can promote weight gain and raise blood lipid levels if too much is consumed.  An ideal way to eat dark chocolate is 1 or 2 small squares a day.  If you use the technique of savouring a small piece as it melts in your mouth, one piece can last several minutes and will be all you need to satisfy your chocolate cravings.

  

SOURCES:

 1  https://beaufort.ces.ncsu.edu/2025/04/the-cacao-tree-from-ancient-mesoamerica-to-global-chocolate/

2  Sorrenti, V., Ali, S., Mancin, L., Davinelli, S., Paoli, A., Scapagnini, G. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health. Nutrients. 2020 Jun 27;12(7):1908. Doi: 10.3390/nu12071908. PMID: 32605083; PMCID: PMC7400387.

3  Engler, M.B., Engler, M.M., Chen, C.Y., et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr. 2004;23:197-204.

4  Fisher, N.D., Hughes, M., Gerhard-Herman, M., Hollenberg, N.K. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens. 2003;21:2281-6.

5  Kwok, C.S., Boekholdt, S.M., Lentjes, M.A., Loke, Y.K., Luben, R.N., Yeong, J.K., Wareham, N.J., Myint, P.K., Khaw, K.T. Habitual chocolate consumption and risk of cardiovascular disease among healthy men and women. Heart. 2015 Aug;101(16):1279-87. Doi: 10.1136/heartjnl-2014-307050. Epub 2015 Jun 15. Erratum in: Heart. 2018 Mar;104(6):532. doi: 10.1136/heartjnl-2014-307050corr1. PMID: 26076934; PMCID: PMC6284792.

6  Buijsse, B., Weikert, C., Drogan, D., Bergmann, M., Boeing, H. Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults. Eur Heart J. 2010;31:1616-23.

7  Darand,M., Hajizadeh Oghaz, M., Hadi, A., Atefi. M, Amani, R. The effect of cocoa/dark chocolate consumption on lipid profile, glycemia, and blood pressure in diabetic patients: A meta-analysis of observational studies. Phytother Res. 2021 Oct;35(10):5487-5501. Doi: 10.1002/ptr.7183. Epub 2021 Jun 5. PMID: 34089280.

8  Grassi, D., Desideri, G., Mai, F., et al. Cocoa, glucose tolerance, and insulin signaling: cardiometabolic protection. J Agric Food Chem. 2015;63:9919-26.

9  Hooper,L., Kay, C., Abdelhamid, A., et al. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr. 2012;95:740-51.

10  Nehlig, A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. 2013 Mar;75(3):716-27. Doi: 10.1111/j.1365-2125.2012.04378.x. PMID: 22775434; PMCID: PMC3575938.

11  Socci, V., Tempesta, D., Desideri, G., De Gennaro, L., Ferrara, M. Enhancing Human Cognition with Cocoa Flavonoids. Front Nutr. 2017 May 16;4:19. Doi: 10.3389/fnut.2017.00019. PMID: 28560212; PMCID: PMC5432604.

12   Li, S. Hamaya, R., Zhu, H., Clar, A., Rist, P.M., Huang, Y., Manson, J.E., Sesso, H.D., Dong, Y. Effects of 2-year cocoa extract supplementation on inflammaging biomarkers in older US adults: findings from the COcoa Supplement and Multivitamin Outcomes Study randomised clinical trial Age and Ageing. 54(9).  September 2025, afaf269.  https://doi.org/10.1093/ageing/afaf269.

13  https://100quest.com/what-is-inflammaging/

14  https://my.clevelandclinic.org/health/body/24585-cytokines

15  https://www.webmd.com/diet/health-benefits-cocoa-powder

16  https://tools.myfooddata.com/nutrition-facts/169593/wt2

17  https://www.nutritionvalue.org/Cocoa%2C_unsweetened%2C_dry_powder_nutritional_value.html

18  https://nutritionsource.hsph.harvard.edu/food-features/dark-chocolate/

19  Miller,, K.B., Hurst, W.J., Payne, M.J., et al. Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders. J Agric Food Chem. 2008;56:8527-33.

20  Gil, M., Uribe, D., Gallego, V., Bedoya, C., Arango-Varelam S. Traceability of polyphenols in cocoa during the postharvest and industrialization processes and their biological antioxidant potential. Heliyon. 2021 Aug 9;7(8):e07738. Doi: 10.1016/j.heliyon.2021.e07738. PMID: 34458602; PMCID: PMC8377438.