For countless centuries, chocolate and products derived from cocoa have been enjoyed and consumed by people from diverse cultures worldwide. Although there has always been anecdotal evidence suggesting that chocolate possesses certain beneficial health properties, it is only within the recent past that scientific research has thoroughly corroborated and validated these long-held suppositions about the positive effects of chocolate on human health.
For several years, the scientific verdict has been widely recognized, and it is now accepted that chocolate—dark chocolate, specifically—has health benefits that cannot be denied. This is excellent news for those of us who love chocolate!
Chocolate, whether raw or processed, is derived from the seeds of the “cacao” (kah-kow) plant, and is said to have been cultivated in Central America, South America and Mexico as early as 1000 BCE. Many chocolate products contain cocoa solids, cocoa butter, sugar, milk, and other fats. White chocolate (often not even considered to be real chocolate) is made from cocoa butter, sugar and milk but contains no cocoa solids whatsoever, making it safe for those allergic to chocolate.
Since chocolate is from a plant source, it contains, like most plants, naturally occurring substances that are beneficial to health.
Chocolate contains high amounts of cancer-fighting antioxidants such as catechins and phenols, as well as flavonoids that can reduce blood pressure, the most abundant flavonoid in chocolate being flavanol. While tea has been purported as an excellent source of antioxidants, research has shown that dark chocolate may have four times more antioxidants than many teas. Dark chocolate is even said by some sources to contain more antioxidants than strawberries, long held as a very important cancer-fighting berry.
Phenols are substances that reduce the number of cancer-causing free radicals in the bloodstream. Free radicals can cause damage to cell DNA. Phenols also prevent fats in the bloodstream from clogging arteries, thus preventing heart attacks. Some research has also shown that chocolate can strengthen the immune system and prevent the formation of heart-damaging cholesterol.
This is where the evidence is strongest.
How it helps:
Research suggests:
People who regularly consume small amounts of dark chocolate may have a lower risk of:
Stroke is one of the leading causes of death and long-term disability worldwide, and Black Americans are disproportionately affected. While no single food can prevent a stroke, research suggests that regular, moderate consumption of dark chocolate may help reduce stroke risk when combined with a heart-healthy lifestyle.
A stroke occurs when blood flow to part of the brain is interrupted, depriving brain cells of oxygen. There are two main types:
Because most strokes are linked to poor cardiovascular health, foods that improve blood vessel function may also help lower stroke risk.
Several large observational studies have found that people who consume small amounts of chocolate regularly—particularly dark chocolate—tend to have a modestly lower risk of stroke than those who rarely eat it. Some analyses have reported reductions in stroke risk of roughly 10% to 20%, although these studies show an association rather than proving that chocolate directly prevents strokes.
Researchers believe the protective effects come from cocoa flavanols, naturally occurring plant compounds that support blood vessel health.
High blood pressure is the number one controllable risk factor for stroke.
Dark chocolate increases the body’s production of nitric oxide, a molecule that helps blood vessels relax and widen. As arteries become more flexible, blood flows more easily and blood pressure may decrease slightly.
Even small reductions in blood pressure across a population can translate into fewer strokes over time.
Healthy blood vessels expand and contract efficiently to deliver oxygen-rich blood to the brain.
The flavanols in cocoa help the lining of blood vessels (called the endothelium) work more effectively by:
Better vascular function may reduce the likelihood of blockages that can trigger an ischemic stroke.
Chronic inflammation damages artery walls and contributes to plaque buildup, increasing the risk of both heart disease and stroke.
Dark chocolate contains antioxidants that help:
Over time, healthier arteries are less likely to develop the conditions that lead to stroke.
Blood clots are responsible for most ischemic strokes.
Some studies suggest cocoa may make platelets—the blood cells involved in clotting—less likely to stick together. This could help reduce the formation of unwanted clots, though the effect is modest and dark chocolate should never replace prescribed blood-thinning medications.
Stroke remains a major health disparity in the United States.
Compared with other racial and ethnic groups, Black adults are:
Because high blood pressure plays such a central role in stroke risk, foods that support healthy blood vessels—including flavanol-rich dark chocolate—may be one small piece of an overall prevention strategy.
Not all chocolate provides the same benefits.
Look for:
Milk chocolate typically contains much less cocoa and significantly more sugar, reducing its potential health benefits.
Most research suggests that **about 20 to 30 grams (roughly one ounce) of dark chocolate several times a week—or up to once daily—**may provide cardiovascular benefits without excessive calories.
Eating large amounts is not recommended because chocolate is still calorie-dense and can contain substantial amounts of saturated fat and added sugar.
While chocolate is a very beneficial food when eaten in moderation, overconsumption of chocolate can indeed lead to poor health outcomes.
In terms of fats, most chocolates contain oleic acid, stearic acid, and palmitic acid. Oleic acid is a healthy monounsaturated fat also found in olive oil. Stearic acid is a saturated fat, but it is said to have relatively little impact on your cholesterol count. Meanwhile, palmitic acid is a saturated fat that raises cholesterol and can increase your risk of heart disease. Individuals who eat a diet high in saturated fats should be cautious when adding chocolate to their diet.
Additionally, chocolate is generally quite high in calories, contributing to weight gain, obesity, and the health complications associated with it. For example, if someone were to add 300 calories of chocolate to their daily intake, they should consider reducing calories elsewhere in their diet.
RELATED: 7 Reasons Why You Should Eat Dark Chocolate
When purchasing chocolate, remember that some chocolate is better than others, and there are wide varieties on the market. Many mainstream chocolates are filled with cheap sugars (like high fructose corn syrup) and other preservatives that can drastically reduce their healthiness.
Remember also that white chocolate and milk chocolate do not contain the antioxidants and other healthy ingredients in dark chocolate, and chocolate is only considered dark if the cocoa content is 65 percent or greater.
Some consumers prefer to purchase organic chocolate, since cocoa beans grown in many countries are sprayed with high amounts of pesticides and herbicides. While organic may be more expensive, many consumers feel that the ill effects of pesticides and herbicides warrant the expense. Additionally, since recommendations are to eat small amounts of chocolate, this may ease the pain of paying an extra dollar for a bar of high-quality organic dark chocolate that can be savored for several days.
To reap the health benefits of chocolate, only buy dark chocolate (65% cocoa content or higher) that is pure and unadulterated, with the exception of dark chocolate containing nuts, seeds, or flavorings such as orange essence. Those chocolates containing nougat, caramel, and other added candies simply contain excess calories and fat that you don’t need and provide no benefit other than taste or texture.
While organic chocolate is recommended by many consumers and consumer groups, the decision ultimately rests on individual shopping preferences and personal finances.
Dark chocolate is unarguably a food whose time has come in terms of its nutritional value and health benefits. Overeating can be a cause for concern, and as we learned in this article, all chocolate is not created equal. If you have diabetes, heart disease or are at risk for obesity and the illnesses associated with obesity, talk to your doctor, who may recommend purchasing dark chocolate made especially for diabetics. Remember to enjoy your chocolate in moderation, and reap the benefits of this amazing plant with centuries of use by humans the world over.
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