{"id":48720,"date":"2022-02-09T09:30:53","date_gmt":"2022-02-09T14:30:53","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=48720"},"modified":"2026-02-25T10:49:06","modified_gmt":"2026-02-25T15:49:06","slug":"dark-chocolate-health-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/dark-chocolate-health-benefits\/","title":{"rendered":"9 health benefits of dark chocolate"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Who doesn\u2019t love eating chocolate? Okay, maybe a few people will turn their noses up at this delicious decadence, but for the rest of us, indulging in a sweet treat is a regular pastime. Unfortunately, milk and white chocolate come with a whopping dose of sugar and milk solids\u2014and few nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news? Dark chocolate is rich in flavonoids and other antioxidants, which means eating the occasional square or two is good for your health. With that in mind, here are nine health benefits of dark chocolate supported by science\u2014along with six reasons why some people might want to avoid or minimize the amount in their diet.\u00a0\u00a0<\/span><\/p>\n<h2 id=\"9-health-benefits-of-dark-chocolate\"><span style=\"font-weight: 400;\">9 health benefits of dark chocolate<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dark chocolate is made with cocoa beans from the Theobroma cacao tree (also known as a cocoa tree). Although the health benefits of dark chocolate might not be as extensive as, say, broccoli, they certainly outweigh those of other desserts. Here are nine reasons to swap out your current confection for a helping of dark chocolate.\u00a0<\/span><\/p>\n<h3 id=\"1-provides-essential-vitamins-and-minerals\"><span style=\"font-weight: 400;\">1. Provides essential vitamins and minerals<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cDark chocolate with a high cocoa content contains fiber and minerals such as iron, magnesium, copper, and manganese,\u201d says <a href=\"https:\/\/wexnermedical.osu.edu\/digestive-diseases\/heartburn\">Alayna Guzak<\/a>, RDN, LD, a registered dietitian at<\/span> <span style=\"font-weight: 400;\">The Ohio State University Wexner Medical Center<\/span><span style=\"font-weight: 400;\">. \u201cIt also contains potassium, phosphorus, zinc, and selenium.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body uses minerals for many functions, such as keeping your muscles, heart, bones, and brain working properly. While not an exhaustive list, a<\/span>\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170273\/nutrients\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">1-ounce piece of dark chocolate with 70%-85% cocoa solids<\/span><\/a><span style=\"font-weight: 400;\"> contains the following nutrients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 2.2 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber: 3.09 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugars: 6.8 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium: 64.6 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium: 203 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Selenium: 1.93 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron: 3.37 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manganese: 0.553 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Theobromine: 227 mg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It also contains fat, <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/what-are-carbohydrates\/\"><span style=\"font-weight: 400;\">carbohydrates<\/span><\/a><span style=\"font-weight: 400;\">, and caffeine, so it\u2019s good to remember moderation.<\/span><\/p>\n<h3 id=\"2-protects-against-chronic-diseases\"><span style=\"font-weight: 400;\">2. Protects against chronic diseases<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dark chocolate is full of polyphenols, an organic compound in plants. Findings from a<\/span>\u00a0<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2018.00087\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">mini-review<\/span><\/a><span style=\"font-weight: 400;\"> suggest that polyphenols may have a positive effect on your health, including weight, chronic disease, cell proliferation, and metabolism regulation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More specifically, research from the study indicates that diets rich in polyphenols may protect against certain cancers, heart disease, neurodegenerative disease, Type 2 diabetes, gastrointestinal problems, and more. In addition to dark chocolate, some of the best-known sources of this powerhouse compound are red wine, berries, and tea.<\/span><\/p>\n<h3 id=\"3-improves-insulin-sensitivity\"><span style=\"font-weight: 400;\">3. Improves insulin sensitivity\u00a0\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dark chocolate is made of cocoa, which is rich in flavanols\u2014the main type of flavonoid in cocoa and chocolate, according to the<\/span> <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16774-heart-healthy-benefits-of-chocolate\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Cleveland Clinic<\/span><\/a><span style=\"font-weight: 400;\">. \u201cFlavanols are plant chemicals that have many health benefits, including antioxidant and anti-inflammatory properties,\u201d says Guzak. Flavanols can also improve how the body metabolizes glucose by reducing oxidative stress, which Guzak says can increase insulin sensitivity and reduce the risk of Type 2 diabetes. Some<\/span> <a href=\"https:\/\/www.hindawi.com\/journals\/omcl\/2017\/6723931\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that polyphenols may influence glycemia (glucose in the blood) and Type 2 diabetes through different mechanisms, such as promoting the uptake of glucose in tissues and therefore improving insulin sensitivity.<\/span><\/p>\n<h3 id=\"4-boosts-brain-function\"><span style=\"font-weight: 400;\">4. Boosts brain function<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nibbling on some dark chocolate could boost brain function. \u201cCocoa or dark chocolate may improve cognitive function by increasing the blood flow to the area,\u201d says Guzak. One <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4340060\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">double-blind controlled study<\/span><\/a><span style=\"font-weight: 400;\"> showed that regularly eating cocoa flavanols can reduce some measures of age-related cognitive dysfunction in older adults.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s more, this same study, which included 90 older adults, found an association between improved cognition and a reduction in <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/insulin-resistance\/\"><span style=\"font-weight: 400;\">insulin resistance<\/span><\/a><span style=\"font-weight: 400;\">. This may point to an influential role of glucose metabolism in regulating cognitive function. Dark chocolate also stimulates the areas of the brain associated with pleasure and reward, which may decrease stress and improve mood.<\/span><\/p>\n<h3 id=\"5-lowers-risk-of-heart-disease\"><span style=\"font-weight: 400;\">5. Lowers risk of heart disease<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research from a\u00a0<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5537803\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> shows that dark chocolate can help lower the risk of cardiovascular disease\u2014specifically, heart disease. The same meta-analysis found that moderate consumption of dark chocolate also reduces the risk of stroke and the risk of diabetes. The heart-related dark chocolate benefits come from its high flavonoid content, which the<\/span> <a href=\"https:\/\/www.heart.org\/en\/news\/2019\/02\/12\/are-there-health-benefits-from-chocolate\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">American Heart Association<\/span><\/a><span style=\"font-weight: 400;\"> says is associated with a lower risk of heart disease. To get the most health benefits, choose a bar of dark chocolate with 70% or higher cocoa content. Other products have more sugar and fat with less heart-healthy flavanols.<\/span><\/p>\n<h3 id=\"6-helps-manage-cholesterol-levels\"><span style=\"font-weight: 400;\">6. Helps manage cholesterol levels\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/cholesterol-test\/\"><span style=\"font-weight: 400;\">cholesterol count<\/span><\/a><span style=\"font-weight: 400;\"> is made up of primarily two numbers: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). If you have too much LDL (bad cholesterol) and not enough HDL (good cholesterol), cholesterol will build up in the inner walls of the arteries, increasing your risk of certain diseases, like heart disease.<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34089280\/\"><span style=\"font-weight: 400;\">\u00a0<\/span><\/a><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34089280\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Observational studies<\/span><\/a><span style=\"font-weight: 400;\"> of patients with diabetes indicate that consuming dark chocolate results in a significant reduction in LDL cholesterol and fasting blood sugar levels. But it\u2019s not just LDL that benefits from dark chocolate. According to one <\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/8\/2\/226\/4558130\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">review<\/span><\/a><span style=\"font-weight: 400;\">, flavonoids show the potential to improve HDL functioning via cellular antioxidant effects and reduced inflammation. Another<\/span> <a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/jaha.116.005162\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that combining almonds with dark chocolate (in a controlled manner) reduces the number of certain LDL particles in the blood associated with coronary heart disease in obese and overweight people.\u00a0<\/span><\/p>\n<h3 id=\"7-may-reduce-high-blood-pressure\"><span style=\"font-weight: 400;\">7. May reduce high blood pressure<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Data shows that the flavanols in dark chocolate can stimulate the body to produce nitric oxide in the endothelium, which helps relax the blood vessels, according to the<\/span> <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/dark-chocolate\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Harvard T.H. Chan School of Public Health<\/span><\/a><span style=\"font-weight: 400;\">. This ultimately improves blood flow in arteries and helps lower blood pressure and reduces the risk of blood clots, which is great news for people with <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/blood-pressure-treatment-and-medications\"><span style=\"font-weight: 400;\">hypertension.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3 id=\"8-reduces-oxidative-stress\"><span style=\"font-weight: 400;\">8. Reduces oxidative stress<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dark chocolate is an excellent source of antioxidants. <\/span><a href=\"https:\/\/bmcchem.biomedcentral.com\/articles\/10.1186\/1752-153X-5-5\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">One study<\/span><\/a><span style=\"font-weight: 400;\"> found it had even more than super fruits like blueberries and acai. According to Guzak, the antioxidant properties protect our cells from damage caused by free radicals and may play a role in cancer prevention.\u00a0<\/span><\/p>\n<h3 id=\"9-may-improve-gut-health\"><span style=\"font-weight: 400;\">9. May improve gut health<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Erika Gray, Pharm.D., chief medical officer and co-founder of<\/span> <a href=\"https:\/\/www.mytoolboxgenomics.com\/about-us\/erika-gray\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">My Toolbox Genomics<\/span><\/a><span style=\"font-weight: 400;\">, points out that flavonoids help improve the microbiota in your gut, increasing good bacteria such as lactobacillus and bifidobacterium species and decreasing harmful bacteria such as clostridia. In fact, findings from a<\/span>\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0955286321002746\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">randomized controlled trial<\/span><\/a><span style=\"font-weight: 400;\"> indicate that dark chocolate exerts a prebiotic effect, stimulating the growth of good gut bacteria.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h2 id=\"dark-chocolate-side-effects\"><span style=\"font-weight: 400;\">Dark chocolate side effects<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Because many people do not like the bitter taste of dark chocolate, they often choose milk chocolate or a bar of dark chocolate with a lower cacao percentage. The problem is that the lower the cacao percentage, the more sugar is added to the product. \u201cChoosing a product with increased sugar may ameliorate the health benefits of dark chocolate,\u201d Dr. Gray says. \u201cThe darker the chocolate, the less sugar it will contain and the more cocoa solids you will get,\u201d says Guzak.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why dark chocolate, in moderation, is a great way to satisfy a sweet tooth and increase your intake of potent antioxidants like polyphenol. But too much of the good stuff can add <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/new-year-weight-loss-plan\/\"><span style=\"font-weight: 400;\">excess calories<\/span><\/a><span style=\"font-weight: 400;\"> and exacerbate some health conditions. These are the drawbacks.<\/span><\/p>\n<h3 id=\"1-contains-caffeine\"><span style=\"font-weight: 400;\">1. Contains caffeine<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dark chocolate is full of powerful nutrients that have a positive effect on your health, but it also has a higher caffeine content than milk chocolate or white chocolate. Guzak says if you are sensitive to caffeine, be aware of the content in dark chocolate: Two ounces of 70% dark chocolate can contain 50 mg to 60 mg of caffeine, according to the Harvard T.H. Chan School of Public Health. If you\u2019re wondering about the best time to eat dark chocolate, it\u2019s best to avoid caffeine <\/span><a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">four to six hours before bedtime<\/span><\/a><span style=\"font-weight: 400;\">. Note: Caffeine can also interact with certain medications, such as <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/xanax-and-coffee\/\"><span style=\"font-weight: 400;\">Xanax<\/span><\/a><span style=\"font-weight: 400;\">. Ask your healthcare provider how much caffeine is safe to take while on prescription medications.<\/span><\/p>\n<h3 id=\"2-contributes-to-weight-gain\"><span style=\"font-weight: 400;\">2. Contributes to weight gain<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be mindful of portion size when indulging in dark chocolate, as eating too much of it may result in weight gain and further health issues due to its calorie and saturated fat content. \u201cHigh consumption of saturated fats can negatively affect blood lipid levels,\u201d Guzak says. In addition, dark chocolate also contains sugar, which Guzak says can have the opposite effect on insulin sensitivity when eaten in excess.\u201c<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/weight-loss-diet\/\"><b>Best diet for weight loss<\/b><\/a><\/p>\n<h3 id=\"3-increases-risk-of-kidney-stones\"><span style=\"font-weight: 400;\">3. Increases risk of kidney stones<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re at risk for <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/kidney-stone-treatment-and-medications\"><span style=\"font-weight: 400;\">kidney stones<\/span><\/a><span style=\"font-weight: 400;\">, Guzak says you may want to avoid dark chocolate due to its oxalate content. However, if you do indulge in a square or two, she recommends eating it in combination with calcium-rich foods to bind the oxalates during digestion.\u00a0<\/span><\/p>\n<h3 id=\"4-may-worsen-gerd-symptoms\"><span style=\"font-weight: 400;\">4. May worsen GERD symptoms\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">People living with <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/gerd-treatment-and-medications\"><span style=\"font-weight: 400;\">gastroesophageal reflux disease<\/span><\/a><span style=\"font-weight: 400;\"> (GERD) may want to avoid chocolate. \u201cAs mentioned, dark chocolate contains caffeine, which is believed to aggravate GERD symptoms in some people,\u201d says Guzak. Plus, it\u2019s high in fat, which Guzak says may cause your stomach to empty slower, making acid reflux more likely to occur.<\/span><\/p>\n<h2 id=\"bottom-line-is-dark-chocolate-healthy\"><span style=\"font-weight: 400;\">Bottom line: Is dark chocolate healthy?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The list of dark chocolate health benefits are impressive, but only if the percentage of cocoa solids is high enough. To obtain the most flavanols\u2014and health benefits\u2014choose a treat with at least 70% cocoa content. Ideally, if you can handle the bitter taste, opt for a dark chocolate bar with 80% or higher cocoa content.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of dark chocolate you can include in a balanced diet depends on your current health and goals. Generally, a small square or two of dark chocolate every so often is enough to keep your sweet-tooth cravings in check. The key is moderation and finding what works best for you. And of course, if you have any chronic health conditions or risk factors for disease, it\u2019s always best to seek medical advice from your healthcare provider before adding dark chocolate to your diet.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Who doesn\u2019t love eating chocolate? Okay, maybe a few people will turn their noses up at this delicious decadence, but for the rest of us, indulging in a sweet treat is a regular pastime. Unfortunately, milk and white chocolate come with a whopping dose of sugar and milk solids\u2014and few nutrients.\u00a0 The good news? Dark [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":48304,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[3550,737,553],"coauthors":[20330],"class_list":["post-48720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-gut-health","tag-heart-health","tag-nutrition","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Is dark chocolate healthy? 9 benefits of dark chocolate<\/title>\n<meta name=\"description\" content=\"Dark chocolate is good for you in moderation. 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