Is chocolate healthy?
It’s easter egg season, chocolate is everywhere. It’s one of our most treasured indulgences and brings excitement and happiness to celebrations, but is it healthy?
Personally I don’t think any treat should be vilified. The minute we put a food on the naughty list or think we shouldn’t eat it, the lure to indulge increases and if we give in to these natural cravings we can beat ourselves up for failing to stick to our self imposed, restrictive rules.
Chocolate can be a healthy food in moderation, particularly depending on the type of chocolate we choose to eat.
Dark chocolate and milk chocolate are not created equal. 70% or higher dark chocolate has much less sugar than milk chocolate, which can make it a healthier choice. It is also much higher in healthy antioxidants, polyphenols and flavenols than milk chocolate, which have been shown to potentially be beneficial for blood pressure, heart health, inflammation and possibly even diabetes. The cocoa dark chocolate is made from, is a good source of iron, copper, mangnesium, phosphorus and zinc (1).
Cocoa, the bean chocolate is made from, is high in prebiotics, which are the substances which feed the good bacteria in your digestive system (2). Healthy bacteria in our digestive system can be linked to various health benefits, including better immunity, mood, energy and healthy weight maintenance (3).
Aside from the physical benefits, dark chocolate can be good for your mood. Cocoa contains stimulatory compounds like theobromine, which can boost your energy and alertness and trigger a surge of the neurochemicals endorphins, dopamine and serotonin (4). This is one of the reasons chocolate is so popular, it makes us feel good.
Unlike milk chocolate, dark chocolate is dairy free, so it is suitable for vegans or anyone who is intolerant to dairy products.
Different brands of chocolate have varying ethical standards. Personally, I like to choose an organic, ethical, fair trade dark chocolate, like green and blacks, so I know it is respecting workers rights and the environment whist still being good for me.
Chocolate, particularly dark chocolate, has many elements in it which can be healthful, but is can also be high in calories, saturated fat and sugar. Indulging in a few squares of dark chocolate, or a handful of dark chocolate mini eggs may give you a welcome energy and mood boost and offers a myriad of potential health benefits, but like anything, moderation is key.
References
The Nutrition Source. Dark Chocolate. https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/ [Accessed 21st March 2023]
Owen, A. 9 Benefits of Dark Chocolate and How Much You Should Eat. https://zoe.com/learn/dark-chocolate-health-benefits [Accessed 21st March 2023]
Valdes A M, Walter J, Segal E, Spector T D. Role of the gut microbiota in nutrition and health BMJ 2018; 361 :k2179 doi:10.1136/bmj.k2179
Alban, D. 9 Proven Benefits of Dark Chocolate. https://bebrainfit.com/benefits-dark-chocolate/ [Accessed 21st March 2023]