Dark chocolate is one of those unusual foods that is as nutritious as it is delicious. It\u2019s not just a healthier alternative to its sweeter milk counterparts, but is beneficial in its own right. As dietitian Nichola Ludlam-Raine puts it: \u201cI don\u2019t just include it in my diet\u2026 I call it a \u2018health food\u2019!\u201d<\/p>\n
Here are five reasons to feel good about eating dark chocolate (anything 70 per cent cocoa or higher) regularly.<\/p>\n
It\u2019s good for your gut \u2013 with more fibre than bread<\/p>\n
Cocoa \u2013 the key ingredient in chocolate \u2013 is a nutritional powerhouse. As dark chocolate will have an inherently higher cocoa content, that means you are getting more of that good stuff per bite.<\/p>\n
\u201cDark chocolate contains fibre<\/a> (around 11g per 100g in 70 per cent chocolate) which supports gut health and contributes to fullness,\u201d Nichola says. It also contains several key minerals like magnesium, good for relaxation and sleep, plant-based iron and copper for energy, and zinc for immune health.<\/p>\n The epidemiologist and gut health expert Tim Spector has said polyphenols in dark chocolate \u201care like rocket fuel for your gut microbes\u201d and that the fibre<\/a> in one portion (approximately three squares) is double that of a slice of wholegrain bread. He eats it regularly.<\/p>\n Your heart (and blood pressure) will thank you<\/p>\n Cocoa powder is rich in plant-based compounds called flavonoids, which are very beneficial. \u201cThey support heart health by improving blood flow and lowering blood pressure<\/a>,\u201d Nichola says.<\/p>\n One long-term trial, published in 2022, found that cocoa supplements reduced heart-disease-related deaths by 27 per cent. And two reviews, one in 2017 and another in 2018, found that eating chocolate fairly regularly reduced the risk of cardiovascular disease. However, the authors of the latter research added that consuming more than 100 grams per week doesn\u2019t appear to produce benefits.<\/p>\n A meta-analysis found that dark chocolate reduced hypertension<\/a> better than placebo treatment. The flavonoids stimulate the lining of the arteries, causing the blood vessels to relax.<\/p>\n The antioxidants in cocoa may even help lower levels of the \u2018bad\u2019 cholesterol, according to one 2021 review<\/a>, and therefore help protect against heart disease.<\/p>\n It can help keep your weight in check<\/p>\n Research published this week found that dark chocolate acts on hormones that control feelings of hunger and fullness. <\/p>\n The scientists at the University of Eastern Piedmont in Italy have invented a cocoa-rich biscuit including an extra ingredient that mimics weight loss jabs like Ozempic and Wegovy.<\/p>\n Previously, a Harvard study suggested eating five portions (about 25 grams each) could cut the risk of Type 2 diabetes by a fifth, while other research has found dark chocolate useful for reducing obesity<\/a> and aiding in weight loss.<\/p>\n Nichola also points out that dark chocolate, thanks to its higher cocoa content, tends to be lower in sugars and fat than other chocolate products. This lower sugar\/fat content is why it is much harder to finish a whole bar of dark chocolate, but a bar of milk chocolate can easily disappear. It also means dark chocolate is less likely to need emulsifiers to bind ingredients together.<\/p>\n \u201cUnlike ultra-processed<\/a> chocolate bars packed with emulsifiers and excessive sugar, which can drive over-consumption, dark chocolate can satisfy sweet cravings,\u201d she says. \u201cA little goes a long way, helping to curb the urge for sugary, processed treats.\u201d<\/p>\n It\u2019s anti-inflammatory and helps with longevity<\/p>\n Unsurprisingly, flavonoids, which are antioxidants, can have great anti-inflammatory effects<\/a> on the body. They can protect from free radicals that would otherwise increase the risk of everything from diabetes to cancer. But another compound in dark chocolate, called theobromine, is thought to enhance the absorption of those polyphenols and therefore increase the anti-inflammatory effects.<\/p>\n