Flavanols are the main type of flavonoid found in cocoa and chocolate. Research has shown flavanols act as an antioxidant, help lower blood pressure and prevent blood clotting, lower cholesterol, decrease inflammation and reduce insulin sensitivity. That’s probably why some studies have shown eating dark chocolate is associated with less coronary heart disease.
Not All Chocolate Has Flavanols
But before you reach for a chocolate bar, you should know not all chocolate is created equally. And most cocoa or chocolate products don’t contain the same amount of flavanols used in the research studies. The problem is with processing. Flavanols contribute a bitter taste to cocoa. The more chocolate is processed through roasting, alkalizing and fermentation, the less bitter it tastes and the more flavanols are depleted from the cocoa. Most commercial chocolate and cocoa is highly processed, although chocolate companies are continually trying to find ways of processing to keep the most flavanols in their products.
Cocoa powder, which is separated from the cocoa butter, contains no fat. So it is one of the best ways to include chocolate in your heart-healthy eating plan. Dark chocolate and especially milk chocolate are processed with large amounts of artery-clogging saturated fat and sugar, which are likely to cancel out positive effects on heart health from the flavanols.
White chocolate contains no cocoa or flavanols, since it contains only cocoa butter, or the fat from the cocoa bean.
Health benefits are not a reason to start eating chocolate. But if you want to enjoy chocolate, choose dark chocolate (usually the darker, the better) for the most flavanols and make sure the first ingredient listed is cocoa (not sugar).
Moderation Is Key
Since research hasn’t identified the optimal amount of chocolate for heart health, eat it only in moderation: one or two small squares a day. But when you do, enjoy it all the more knowing you may be helping your heart. Just be sure to cut calories elsewhere to control weight.
Source: Chocolate & the Heart: Moderation Is Key (secondscount.org)
Here’s another informative article breaking this down a bit further- Please note from one chocolate lover to another I’m not endorsing any certain brand or encouraging consumption of chocolate (although it’s something I don’t want to give up eating)- however, if you want to eat it be informed – skip the “marketing” on the package and read the label. Go for the best dark chocolate you can order. The 17 Best and Worst Dark Chocolate Bars | Eat This Not That
Join the discussion All YOU Chocolate Lovers! Have any low calorie, nutrient rich alternatives or really good dark chocolate brands we should try?
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“Moderation is the key”. A little chocolate can go a long ways!
Dark chocolate is my favorite!!!
Dark chocolate has not been my favorite but I need to start liking it.
Do not care for dark chocolate.
Great information! I too am a chocolate lover! Unfortunately for me I do not like dark chocolate!
Sorry my Snickers bar didn’t make the good list. But going to try a good dark bar.
Dark chocolate is my very favorite! I take a Hershey’s dark chocolate bar and break it up into squares then put it in a baggie. When I get a chocolate craving, I eat one square and it’s enough to satisfy me. Yum!
The only way I like dark chocolate is with mint.
I love dark chocolate!
dark choc for sure
I was disappointed the dark chocolate M&M’s were on the bad list, but I would be willing to try the Theo Salted Almond bar. I liked the list of good and bad bars. My go to chocolate has been Lindor Truffles and Hershey’s M&M’s. Here’s to trying new and healthier options!
I like dark chocolate with the fruit mixed in like blueberries. Its hard to only have 1 or 2 squares though.
I love dark chocolate.