The Benefits of Dark Chocolate

Cacao, a superfood found in dark chocolate, is a rich source of minerals and polyphenols. Polyphenols are ant-inflammatory compounds that help to optimize health and prevent chronic disease (1).

Consuming dark chocolate (cacao) is associated with numerous health benefits, including:

• Lowering inflammation (1)

• Improving glycemic control (2)

• Increasing satiety and controlling appetite (2)

• Improving gut health composition (3)

• Boosting mood, energy, and brain health (4, 5)

• Improving total cholesterol and triglycerides (6, 7)

In a study, consuming dark chocolate has even been found to be more satisfying than milk chocolate (8). This means that dark chocolate is likely a better option for satisfying your sweet tooth than milk chocolate.

Just 1/3 of a dark chocolate bar with 70% cacao provides:

• 132 calories

• 13g of Carbs

• 4g Fiber

• 45% of the daily requirement for Copper

• 17% of the daily requirement for Magnesium

• 10% of the daily requirement for Zinc

• 10% of the daily requirement for Potassium

• 25% of the daily requirement for Iron

What is Cacao?

Cacao is a bean from the Cacao tree, native to the Amazon. Today the cacao tree grows in tropical regions all over the world. Cacao beans develop flavor and texture through fermentation before they’re processed into either cacao or cocoa powder. To make chocolate, cacao or cocoa is fermented and roasted.

Cacao vs. Cocoa

Cacao:

• Derived from cacao tree beans

• High in antioxidants and nutrients

• Bitter

• Products like cacao nibs and cacao powder retain the most nutrients due to minimal heating

Cocoa:

• Made from cacao beans roasted at higher temperatures, reducing nutrient content

• Over 85% of polyphenols are lost during manufacturing

• Found in pure cocoa powder, milk chocolate bars, and some dark chocolate bars

• Products often contain high amounts of added sugar and other additives

Tips for Selecting Dark Chocolate

• Choose organic

• Choose products with cacao instead of cocoa

• Select a higher percentage of cacao (aim for 70%+)

• Choose Fair Trade

• Select products with less than 5g of added sugar (or consume a serving that contains less than 5g if the serving size contains more than 5g)

• Avoid Alkali or Dutched dark chocolates

• Steer clear of products with trans fats

Consumption Tips

I recommend enjoying a single serving of ⅓ of a dark chocolate bar or 1-2 tablespoons of cacao nibs or powder. If the serving contains more than 5g of added sugar, consider reducing the amount.

Cacao naturally contains a small amount of caffeine (about 12 mg per tablespoon). If you're sensitive to caffeine and prefer having dark chocolate in the evening, be mindful of this to avoid disrupting your sleep.

Favorite Products

My top picks for Dark Chocolate & Cacao include:

For Snacking

• Blue Stripes Whole Cacao Chocolate Bar - Hazelnut Butter 70% Cacao

• Alter Eco Dark Chocolate Bar 70% Cacao

• Vosges Haut-Chocolat Honey Cacao 100% Cacao Bar

• Raaka 100% Cacao Bar

• Lily’s Intensely Dark Chocolate Bar 92% Cacao

• Beyond Good Dark Chocolate Melts

• Beyond Good 70% Dark Chocolate Bar

For Baking

• Navita’s, Unsweetened Cacao Nibs

• Navita’s, Unsweetened Cacao Powder

• Hu Chips Baking No Sugar

Other good choices:

• Endangered Species, Bold Dark Chocolate

• Hu, 70% Dark Chocolate

• Vosges Haut-Chocolat Spirulina Matcha Bar

• Enjoy Life Dark Chocolate Chip

• Taza Dark Chocolate

• Dr. Bronner’s, Magic Dark Chocolate Bar

• Endangered Species, Extra Dark Chocolate Panther

• Good Sam Dark Chocolate, 55% Cacao

References:

1. Arola-Arnal A, Cruz-Carrión Á, Torres-Fuentes C, et al. Chrononutrition and Polyphenols: Roles and Diseases. Nutrients. 2019;11(11):2602. Published 2019 Oct 30. doi:10.3390/nu11112602

2. Kawakami Y, Watanabe Y, Mazuka M, et al. Effect of cacao polyphenol-rich chocolate on postprandial glycemia, insulin, and incretin secretion in healthy participants. Nutrition. 2021;85:111128. doi:10.1016/j.nut.2020.111128

3. Magrone T, Russo MA, Jirillo E. Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications. Front Immunol. 2017;8:677. Published 2017 Jun 9. doi:10.3389/fimmu.2017.00677

4. Hayek N. Chocolate, gut microbiota, and human health. Front Pharmacol. 2013;4:11. Published 2013 Feb 7. doi:10.3389/fphar.2013.00011

5. Martín MA, Goya L, de Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Nutrients. 2020;12(12):3691. Published 2020 Nov 30. doi:10.3390/nu12123691

6. Alkerwi A, Sauvageot N, Crichton GE, Elias MF, Stranges S. Daily chocolate consumption is inversely associated with insulin resistance and liver enzymes in the Observation of Cardiovascular Risk Factors in Luxembourg study. Br J Nutr. 2016;115(9):1661-1668. doi:10.1017/S0007114516000702

7. Petyaev IM, Dovgalevsky PY, Chalyk NE, Klochkov V, Kyle NH. Reduction in blood pressure and serum lipids by lycosome formulation of dark chocolate and lycopene in prehypertension. Food Sci Nutr. 2014;2(6):744-750. doi:10.1002/fsn3.169

8. Sørensen, L B, and A Astrup. “Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake.” Nutrition & diabetesvol. 1,12 e21. 5 Dec. 2011, doi:10.1038/nutd.2011.17