What is healthier...a protein bar, fruit bar, granola bar or a chocolate bar? When we look at the sugar content and nutritional benefits of the bars we believe to be a great "grab-and-go" option we might want to reconsider what we choose. For starters, chocolate is full of polyphenols (i.e. flavonoids) and antioxidants that fight free radicals and cell damage. It also has a mild amount of caffeine and theobromine that enhances performance. But the benefits go on...

Cardiovascular Health: There has been extensive research showing that moderate consumption of dark chocolate is associated with a lower rate of myocardial infarction, heart failure, composite cardiovascular adverse outcome and cardiovascular mortality. According to the FASEB Journal, 70 grams of dark chocolate a day helps restore flexibility to arteries while also preventing white blood cells from sticking to the walls of blood vessels. Both arterial stiffness and white blood cell adhesions are known factors that play a significant role in atherosclerosis. Additionally, eating moderate amounts of chocolate has been associated with a reduced risk for atrial fibrillation (a type of irregular heartbeat associated with stroke and heart attack), according to a Danish study published in Heart. Those participants who ate 1 ounce (28 grams) servings (2-6 times a week) had a 20% lower rate of AF. However, greater amounts of chocolate consumption were slightly less beneficial, with participants who ate one or more servings daily experiencing a 16% lower AF rate.

A study that came out in August 2010, found that people who ate 45 grams of dark chocolate (about half of a large bar) every single day for eight weeks had improved cholesterol levels without any negative consequences. The research showed that 85% dark chocolate high in polyphenols raised healthy HDL cholesterol levels without affecting insulin resistance, inflammation, or weight gain!

Brain/Psychological Health: According to information reported in April 2018 about two studies, there might be brain benefits from eating certain types of dark chocolate. Consuming dark chocolate that is at least 70% cacao has positive effects on stress levels, inflammation, mood, memory and immunity. These studies show us that the higher the concentration of cacao, the more positive the impact. The flavonoids found in cacao are extremely potent antioxidants and anti-inflammatory agents, with known mechanisms beneficial for brain and cardiovascular health. These findings show that this superfood enhances neuroplasticity for behavioral and brain health benefits. Also, according to a study published in the Journal of Psychopharmacology, those who drank a polyphenol-rich chocolate drink once daily (1.5 ounces of dark chocolate) were calmer and more content. This is because cocoa boosts brain serotonin (the same chemical that antidepressants aim to enhance). Chocolate can truly be a "pick-me-up"!

Gut Health: Several studies show that the consumption of cocoa increases the levels of friendly bacteria in the gut. Researchers from the Department of Food and Nutritional Sciences at the University of Reading in the UK measured higher levels of Lactobacillus and Bifidobacteriumspecies in the intestines of human volunteers. It is believed that these types of bacteria actively promote anti-inflammatory processes in our intestines, and therefore, keeping our gut healthy.

What Kind of Chocolate?
Unsweetened cacao, cocoa powder or high-cocoa content dark chocolate (all from the same bean) are the closest to the chocolate used in most studies. Although, cocoa powder, dark chocolate and cacao have all of the above benefits, cacao, which is a less processed, has more powerful antioxidant effects and health benefits. For example, 100 grams of raw cacao powder* has an ORAC (oxygen radical absorbance capacity) of 95,500, which represents antioxidant capacity. This drops to 62,100 for cacao nibs, and 26,000 for cocoa powder.

I did find some comments that milk blocks the absorption of the beneficial flavonoids, but after looking into it further I think that was an assumption. This study states, "statistical analyses have shown that milk does not impair the bioavailability of polyphenols and thus their potential beneficial effect in chronic and degenerative disease prevention." If your body can handle dairy, it is likely that you don't need to be looking for a dairy-free option to gain the benefits of chocolate.

Chocolate is great stuff and makes us all feel good, but remember we are not talking about milk chocolate, most truffles, and candies; the sugar creates inflammation! Make sure the chocolate is at least 70% cocoa, but preferably, 85% cocoa (very dark) chocolate, and watch the sugar content. If you are not sure where to start these are my favorites...

Lindt is surprisingly smooth and sweet for a dark chocolate! It is also bound by the European standards for mold levels in chocolate. and has lower levels of toxins than typical chocolate.

Choczero uses fair-trade premium cocoa beans with a delicious taste! I like that they are sugar free, and yet have no sugar alcohols or artificial sweeteners. They only have 1g net carbs per individually wrapped serving!

Pure Natural Miracles Raw Organic Cacao Powder* is premium 100% pure raw cacao powder with no added sugar. This makes an amazing mocha when combined with stevia!!

Montezuma's 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs is sold at Trader Joe's as well as on Amazon. No sugar, so you won't inhale it, but instead you'll find the joy of savoring fine some-what-bitter chocolate.

Now we can have our "chocolate and eat it too". In fact, we SHOULD eat our chocolate!!

Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.

The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.