{"id":239608,"date":"2025-09-19T19:09:27","date_gmt":"2025-09-19T19:09:27","guid":{"rendered":"https:\/\/www.europesays.com\/us\/239608\/"},"modified":"2025-09-19T19:09:27","modified_gmt":"2025-09-19T19:09:27","slug":"why-hot-chocolate-is-a-powerful-health-drink-if-you-make-it-right","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/239608\/","title":{"rendered":"Why Hot Chocolate Is a Powerful Health Drink \u2013\u00a0If You Make It Right"},"content":{"rendered":"

In recent years, several studies about the health benefits of hot chocolate \u2013 from stem cell regeneration<\/a> to cardiovascular protection<\/a> (particularly for men) \u2013 have made the headlines, but, as is often the case with media interpretations of scientific research, have the benefits been overstated? Longevity nutritional therapist Ruchi Bhuwania Lohia<\/a> doesn\u2019t think so. <\/p>\n

But, as she explains, there are some crucial points to consider when preparing and drinking your daily hot choc to optimise the beverage\u2019s benefits. <\/p>\n

Why Is Hot Chocolate Healthy?<\/strong><\/p>\n

\u2018The benefits of hot chocolate come from its cocoa content and the quality of the cocoa beans,\u2019 says Bhuwania Lohia. \u2018Hot chocolate made with high-quality cocoa powder or dark chocolate<\/a> with more than 80% cocoa is rich in plant compounds called flavanols, which have antioxidant and anti-inflammatory properties.\u2019<\/p>\n

What to read next<\/p>\n

Numerous studies investigating the effects of dietary flavanols have been linked to positive outcomes, including improved gut health<\/a>, healthier blood vessels, lower blood pressure<\/a>, and enhanced cognitive function. <\/p>\n

\u2018High-quality cocoa is also a good source of several minerals, including magnesium<\/a>, iron<\/a>, copper, manganese, potassium, phosphorus, zinc, and small amounts of selenium,\u2019 adds Bhuwania Lohia. \u2018These nutrients support cardiovascular and metabolic health, nerve function and antioxidant defence.\u2019<\/p>\n

Related StoryWhat’s the Healthiest Form of Hot Chocolate?<\/strong><\/p>\n

Before you pop to Starbucks for a pumpkin spiced, marshmallow-loaded mug of hot chocolate, though, as Bhuwania Lohia flags, \u2018not all hot chocolate is created equal.\u2019 <\/p>\n

\u2018The kind that is most widely consumed is typically made with milk chocolate \u2013 low in cocoa, high in sugar \u2013 which explains why it’s generally seen as a special treat rather than a healthy drink.\u2019<\/p>\n

So, how exactly should you take your daily mug of cocoa? \u2018At the top of the list is hot chocolate made with raw cacao powder or high-quality, minimally processed unsweetened cocoa powder,\u2019 says Bhuwania Lohia. \u2018These are essentially pure cocoa solids \u2013 sometimes 100% \u2013 making them rich in flavanols and minerals, and free of sugar<\/a> or fat.\u2019<\/p>\n

She adds that hot chocolate made with dark chocolate containing a cocoa content of 80%+, \u2018still provides beneficial flavanols and minerals\u2019. However, it will contain some sugar and fat. <\/p>\n

Indeed, one study<\/a> comparing the effects of daily cocoa rich vs low in flavanols in people with MS found that the higher flavanol dosage drink more effectively reduced fatigue<\/a>. <\/p>\n

Another study<\/a> published last year in the journal Food & Function also found that drinking high-flavanol cocoa helped ward off stress-related damage to the heart. <\/p>\n

\u2018It\u2019s also best to avoid instant sachets or ultra-processed mixes of hot chocolate, which are often loaded with sugar, fillers, additives, and artificial flavourings,\u2019 says Bhuwania Lohia.<\/p>\n

Which Milk Should You Use?<\/strong><\/p>\n

\u2018The evidence on which milk to use in hot chocolate is somewhat mixed,\u2019 says Bhuwania Lohia. \u2018Some studies suggest that dairy milk may reduce flavanol uptake, as casein in dairy fats and proteins can bind flavanols and limit their absorption,\u2019 suggesting that going milk-less at least some of the time could be beneficial. <\/p>\n

However, \u2018the evidence from human trials to date is not robust\u2019 to say.<\/p>\n

\u2018Many barista-style plant milks contain added sugars and fats, which can act as \u201canti-nutrient\u201d,\u2019 she explains. \u2018When it comes to milk, my recommendation based on research available is to follow your taste preference.\u2019<\/p>\n

Related StoryHow Much Hot Chocolate Is Too Much?<\/strong><\/p>\n

Even if hot chocolate has graduated from indulgent sweet treat to functional drink, it doesn\u2019t mean we should be drinking it with every meal \u2013 moderation is key. <\/p>\n

So, how much is too much?<\/p>\n

\u2018According to the European Food Safety Authority, a daily intake of 200mg of cocoa flavanols is associated with consistent health benefits, particularly supporting vascular health,\u2019 says Bhuwania Lohia. \u2018In practice, achieving 200mg flavanol intake translates into around 2.5g of high-flavanol cocoa powder, which is roughly one heaped teaspoon.\u2019<\/p>\n

Common sense prevails here. \u2018Large servings with added sugar, marshmallows, or syrups can push calorie and sugar intake beyond healthy limits, increasing the risk of obesity, insulin resistance, and poor oral health,\u2019 adds Bhuwania Lohia. \u2018Using whole milk or heavy cream adds saturated fat, which in excess may adversely impact cardiovascular health.\u2019<\/p>\n

It doesn\u2019t mean you shouldn\u2019t ever order a luxury-laden hot chocolate, just probably not every day. <\/p>\n

Eating Dark Chocolate vs Drinking Hot Chocolate<\/strong><\/p>\n

Also rich in flavanols, is eating dark chocolate just as effective as drinking hot chocolate?<\/p>\n

\"hotClaudia Marcovici \/ 500px\/\/Getty Images<\/p>\n

Can you not just eat a bit of dark chocolate?<\/p>\n

\u2018Both dark chocolate and hot chocolate can be valuable sources of flavanols, but their health impact depends primarily on cocoa content, sugar, and preparation method rather than just form,\u2019 explains Bhuwania Lohia. Liquid preparations of cocoa, she adds, may be advantageous in terms of flavanol bioavailability, \u2018potentially enhancing absorption and delivering higher concentrations of active compounds per serving, often with fewer calories if prepared without excess sugar or cream.\u2019<\/p>\n

\u2018That said, a square of high-quality dark chocolate (>80%) can still be a beneficial inclusion daily,\u2019 adds Bhuwania Lohia. \u2018Ultimately, whether consumed as a drink or in solid form, the key is to maximise cocoa content, minimise added sugars and ultra-processed<\/a> ingredients, and enjoy it in moderation.\u2019 <\/p>\n

It\u2019s important to be vigilant when choosing your cocoa products, too, says Bhuwania Lohia. \u2018Some cocoa products may contain trace amounts of heavy metals, particularly lead and cadmium \u2013 last year, a study published in Frontiers in Nutrition<\/a> found that many commercially available products were in breach of recommended limits for both lead and cadmium.\u2019<\/p>\n

\u2018While occasional consumption isn\u2019t a concern, regular intake of multiple servings or combining them with other sources of heavy metals could lead to cumulative exposure exceeding safe levels,\u2019 she advises. \u2018The EU sets strict limits on cadmium per gram of cocoa products, and I strongly recommend choosing products that comply with these regulations.\u2019<\/p>\n

Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Nutrition Writer across Women\u2019s Health UK\u00a0and Men\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.\u00a0<\/p>\n

She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World\u00a0and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.\u00a0<\/p>\n

A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n","protected":false},"excerpt":{"rendered":"In recent years, several studies about the health benefits of hot chocolate \u2013 from stem cell regeneration to…\n","protected":false},"author":3,"featured_media":239609,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[128222,210,14464,128223,1182,67,132,68],"class_list":{"0":"post-239608","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-flavanols","9":"tag-health","10":"tag-heart-health","11":"tag-hot-chocolate","12":"tag-nutrition","13":"tag-united-states","14":"tag-unitedstates","15":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115232543285630057","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/239608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=239608"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/239608\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/239609"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=239608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=239608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=239608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}