Chocolate: the good, the bad and the (delicious) truth
Most people love a bit (or a lot) of chocolate. But is it actually good for you?
The answer (thankfully) is yes - if you choose the right kind and eat the right amount, as not all chocolate is created equal.
Why chocolate can be a bad thing
Highly processed chocolates, like milk and white chocolate, often contain high amounts of sugar, leading to blood sugar spikes, inflammation and metabolic issues. Excess sugar intake is also linked to weight gain and tooth decay.
Some brands replace natural cocoa butter with palm oil or hydrogenated fats, which have been associated with increased risks of heart disease. Even dark chocolate, while healthier, is still a source of calories and fat, so watching your portion size is important.
Chocolate also contains caffeine, which can overstimulate the nervous system. In sensitive individuals, this might lead to jitteriness, disrupted sleep, or increased stress levels.
Some chocolate products have also been found to contain traces of heavy metals like cadmium and lead. While these metals occur naturally in soil, excessive exposure over time has been linked to kidney damage (cadmium) and cognitive development issues (lead), particularly in children. Choosing high-quality brands that regularly test for contaminants is a good way to minimise risk.
Why chocolate can be a good thing
Despite its potential drawbacks, high-quality dark chocolate (70%+ cocoa solids) comes with several health benefits:
1. Brain boosting benefits
Dark chocolate contains powerful compounds like flavonoids, theobromine and caffeine, which enhance brain function. Flavonoids (such as epicatechin) improve blood flow to the brain - supporting memory and focus. Theobromine is a mild stimulant that boosts alertness without the jitters of caffeine. While, the caffeine content itself, in moderate amounts, can enhance concentration and mental performance.
2. Supports gut health
Dark chocolate is rich in polyphenols, which act as prebiotics - feeding the beneficial bacteria in your gut. A healthy gut microbiome plays a crucial role in digestion, immune function, and even mood regulation. In fact, gut bacteria break down chocolate's polyphenols into beneficial compounds that can help reduce inflammation and support overall gut health.
3. Good for heart health
The flavonoids in dark chocolate help relax blood vessels, improving circulation and lowering blood pressure. Regular, moderate consumption of dark chocolate has even been linked to a reduced risk of cardiovascular disease.
4. Packed with essential nutrients
Dark chocolate provides important minerals like magnesium, iron and zinc - essential for energy production, immune support and stress regulation.
Cacao vs cocoa: what’s the difference?
Although the terms are often used interchangeably, cacao and cocoa aren’t the same:
Cacao refers to the raw, unprocessed form of chocolate. As it’s been minimally processed, it retains more of the beneficial nutrients like flavonoids, polyphenols and magnesium.
Cocoa is cacao that has been roasted and processed, which enhances its flavour (and gives the chocolate a less bitter taste) but reduces some of the beneficial compounds.
If you’re looking to maximise health benefits, opt for raw cacao or chocolate with a high percentage of cocoa solids.
How to enjoy chocolate while reaping the benefits
Choose high-quality dark chocolate (70%+ cocoa solids). Brands like Green & Black's, Ombar, and Hu Chocolate offer great options.
Look for a short ingredient list (cocoa mass, cocoa butter and a natural sweetener).
Moderation is key - about 1-2 squares per day can be part of a balanced diet.
How to transition from milk to dark chocolate
If you’re used to the sweetness of milk chocolate but want to switch to dark, try these tips:
Start with 60% dark chocolate: more cocoa than milk chocolate but still smooth.
Let it melt on your tongue (difficult, I know!) to appreciate its complex flavours.
Pair it with nuts or berries to balance the bitterness.
Gradually increase cocoa percentage over time. Your taste buds will adapt, and you may eventually find milk chocolate too sweet.
The key takeaway
Chocolate can be both good and bad for you. The key is choosing quality chocolate, eating it in moderation, and being mindful of added sugars and harmful ingredients.
High-quality dark chocolate can support brain health, gut health and heart health, making it a smart (and delicious) addition to a balanced diet.
So, if you're looking for an indulgence this Easter (or any time of year), swap the sugary milk chocolate for a rich, high-quality dark chocolate instead.
Shop the delicious range from Ombar and Hu Chocolate here (and get 10% off your order with this link).
Confused by all the conflicting nutrition information out there?
It can be really hard keeping up with all the latest information on what we ‘should’ and ‘shouldn’t’ be eating.
If you’d like to know which foods would benefit you and your health, why not book a chat with me? I’ll cut through the confusion and help you focus on your health needs for the conditions or symptoms you’re experiencing.