Quick Take
When people move to a plant-based diet to get healthier or shed a few pounds, the first thing they usually cut out is sugar. But if you’ve stumbled across headlines saying dark chocolate is healthy you may be wondering is chocolate off the table, too? Here’s the verdict.
On This Page
Chocolate: a Vehicle for Sugar and Fat
Is Dark Chocolate Healthy?
So, What's the Best Way to Eat Chocolate?
Key Takeaways
Chocolate: a Vehicle for Sugar and Fat
Many people depend on chocolate for their afternoon pick-me-up, and it works! Temporarily. Chocolate contains small quantities of caffeine, which makes you feel awake and energetic. But lots of chocolate, especially milk and white chocolate varieties, are high in sugar, which can actually sabotage your energy shortly after that initial boost.
How much sugar are we talking about? A lot. One bar of milk chocolate has an average of 24 grams of sugar and 13 grams of fat. So when it comes to afternoon munching, your best bet is to look for something with sustained energy release and less sugar and fat, like a piece of fruit or a handful of nuts.
Want to lose weight? Keep milk chocolate at an arm’s length, too. Too much refined sugar is associated with chronic inflammation and obesity, so it shouldn’t be too surprising that daily chocolate consumption is associated with significant weight gain long term.
But hold on; all is not lost on the snacking front...
Is Dark Chocolate Healthy?
The good news is that dark chocolate has a higher amount of cocoa solids, making it a better choice than milk chocolate (which isn’t plant-based, by the way). The bad news is that dark chocolate is still laden with sugar and saturated fat so “healthy” may be a stretch and if weight loss and inflammation are concerns, you definitely want to be mindful of how much chocolate you're consuming, dark or otherwise.
So why is dark chocolate touted by some as a healthy choice? Well, it's better than milk chocolate and because of the higher number of cocoa solids, there are some health benefits of dark chocolate.
Benefits of Dark Chocolate
Cocoa beans contain naturally occurring polyphenols, known to help reduce blood pressure and improve blood flow to the brain. Polyphenols have antioxidant properties, which can reduce inflammation.
Dark chocolate, normally containing a minimum of 70% cocoa solids, has been known to have important health benefits for the normal function of your heart.
And the flavanols in cocoa also may help reduce stress (though remember that refined sugar can dampen your mood and increase anxiety).
Compared to milk chocolate, dark chocolate’s got three times more antioxidants and slightly less sugar. Moreover, it seems that the milk in the milk chocolate can actually counteract the benefits of cocoa. Studies shows within an hour of consuming dark chocolate, there is a spike in the antioxidant levels in the bloodstream; with milk chocolate, no spike was observed. The milk inhibits the antioxidant activity of the chocolate and the absorption of phytonutrients.
So, What’s the Best Way to Eat Chocolate?
When those chocolate cravings hit, natural cacao powder is your best best. Natural cacao powder has 90% cocoa solids, and is high in those healthy polyphenols and phytonutrients. Not to mention, cacao powder has the benefits of dark chocolate, minus the saturated fat. Just a teaspoon of natural cocoa powder can give a boost in arterial function.
What is the difference between Cocoa and Cacao?
Cacao and cocoa both come from the cacao bean but differ in processing and nutritional content. Cacao is made by cold-pressing unroasted beans, retaining more nutrients and having a bitter taste. Cocoa is made by roasting beans at high temperatures, resulting in a smoother flavor but fewer nutrients. Cacao is often used in health foods, while cocoa is common in baking and chocolate products.
The healthiest way to enjoy cacao powder?
MamaSezz Cacao Maca Magic. This delicious, nutrient-packed blend that combines the rich flavors of cacao with the energizing benefits of maca. This organic superfood powder is perfect for boosting your mood, enhancing your energy, and supporting overall well-being. Enjoy it in smoothies, oatmeal, or as a warm drink for a guilt-free chocolate fix that nourishes your body and delights your taste buds. Experience the magic today and discover a healthier way to indulge!
Add it to a vegan smoothie with greens, like this Chocolate Peanut Butter Shake.
Or try delicious healthy cookies.
CHOCOLATE DREAM COOKIES
It is more filling than, say, a candy bar, and it’s packed with healthy nutrients, plus it’s got just the right amount of cocoa powder to satisfy your sweet craving.
For the most part, you may want to avoid chocolate products that contain added sugar, milk products, and additives — especially if weight and inflammation are concerns.
While the “dark chocolate is healthy” camp may be misleading to consumers, if you want to have dark chocolate as a treat from time to time, you do you! But know that chocolate isn’t exactly a health food.
Key Takeaways
- Chocolate is very high in fat and sugar, which are detrimental to health.
- Milk chocolate, in particular, inhibits the antioxidant activity of cocoa.
- Cocoa powder is the healthiest way to consume chocolate as it is 90% cocoa solids.
- Dark chocolate (70% cocoa solids) is associated with a healthy arterial function.
- From a health standpoint, dark chocolate should be consumed as a treat.
- Cacao powder can be used as a substitute for cocoa powder in most recipes. It provides a richer, more intense chocolate flavor and adds extra nutrients to your baked goods.
**
Rafaela Michailidou is a Vegan Lifestyle Coach, and a freelance health and wellness content writer, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.