The chocolatey truth

So you know that dark chocolate is better for you than milk, but what about its other perceived health benefits? With Easter coming up, Stephanie Anderson Witmer unwraps the truth.

Does dark chocolate really have health benefits?

As if the thought of savouring a square (or a whole bar) of dark chocolate wasn’t enticing enough, dark chocolate’s health claims are pretty appealing, too. We’ve heard everything: It lowers blood pressure, busts stress, improves cognitive function, protects your skin, and more. But before you eat your way to the bottom of a heart-shaped box, check out what experts have to say about how healthy it actually is.

SWEET BENEFITS

There’s been lots of research into dark chocolate, but the hype has outpaced the science. Translation: Dark chocolate won’t instantly or directly accomplish any of the above. What is certain is that cocoa is rich in three types of flavonoids – phytochemicals with anti-inflammatory and antioxidant powers that are found in nearly all plant-based foods. This is important because chronic inflammation is linked to conditions such as diabetes, rheumatoid arthritis, metabolic syndrome, asthma, heart disease and cancer.

“These compounds also benefit cardiovascular health by improving blood flow, reducing the risk of clotting, and improving blood pressure levels,” says dietitian Whitney Linsenmeyer, PhD. Cocoa is also rich in iron, zinc, copper and magnesium, all critical minerals needed for healthy blood, immunity and cell growth.

HOW TO CHOOSE

Reach for dark chocolate with a cocoa percentage of 70 per cent or higher. (More cocoa equals more flavonoids.) ‘Chocolate’, ‘cocoa’ or ‘cacao’ should appear first on the ingredients list, which means the chocolate contains the most of this by weight. If ‘sugar’ is first on the list or you see words you can’t pronounce, steer clear, or you’ll likely be pumping yourself full of empty kilojoules as well as fillers, which negate all the good stuff, says Lisa R. Young, PhD, a professor of nutrition and author of Finally Full, Finally Slim.

And pay attention to the label: Dutch-processed cocoa tends to have a reduced flavonoid content because of how the chocolate is processed, while one recent study found that cocoa beans from Colombia had the highest flavonoid content, likely because of plant variety and geography.

SERVING SIZE

There’s no magic quantity of dark chocolate you need to eat to get those flavonoids; the dosage used in studies varies. But experts agree that you should treat it like you would any other sweet indulgence and consume it in moderation. “It’s best reserved as a treat,” Dr Young says. “Yes, it does contain antioxidants, flavonoids, vitamins and minerals, but let’s not call it a health food – it still contains plenty of sugar and fat.”

FOR MILK CHOCOLATE LOVERS If ‘dark’ chocolate tastes too bitter for you, ‘dark milk’ chocolate is a pretty sweet compromise. It has less sugar and more cocoa than traditional ‘milk’ chocolate, which may have as little as 10 per cent cocoa. If it says ‘milk’ chocolate but has a cocoa percentage of 38 per cent or higher, you’ll know that it’s ‘dark milk’. Organic is best, so track down an organic brand of chocolate if you can.