The Sweet Truth: Health Benefits of High-Quality Dark Chocolate & How to Choose the Best
If you peeked into my pantry right now, you'd find an entire shelf dedicated to our family's dark chocolate collection—that's how much we love it!
And what's not to love? Chocolate is not only a delightful treat on its own and a star ingredient in countless baking recipes, it's also a superfood.
With Valentine's Day approaching, it's the perfect time to explore dark chocolate's many benefits, how to select the highest quality, and a unique way to use this delicious ingredient.
Nutritional Benefits
Dark chocolate boasts an especially rich history spanning over 3,000 years. The Mayans, Aztecs, and Spanish conquistadors used cacao for various purposes—from brewing bitter ceremonial drinks to medicine and even currency. Today, extra-dark chocolate (containing at least 85% cacao) remains celebrated as a nutritional powerhouse with numerous health benefits.
Extra-dark chocolate provides abundant flavanols, plant-based antioxidants that may help prevent heart attack and stroke by reducing LDL oxidation and making cholesterol less likely to stick in our arteries.
While dark chocolate contains saturated fat, it's primarily stearic acid—a type that's both anti-inflammatory and, unlike—most animal-based fats—doesn't appear to raise LDL cholesterol.
Another key cardiovascular benefit comes from dark chocolate's ability to lower blood pressure, likely due to its antioxidants, flavanols, and magnesium working together. Magnesium is crucial for numerous bodily functions—from brain, heart, and bone health to energy production in our mitochondria. Many people, especially women, are deficient in magnesium, which may explain our chocolate cravings! Dark chocolate also provides other essential minerals like iron and zinc. Its flavanols enhance mental functions such as memory, reaction time, and visual-spatial awareness by improving blood flow to the brain.
Dark Chocolate vs. Extra-Dark Chocolate
While dark chocolate starts at 70% cacao, the lower the percentage, the fewer anti-inflammatory flavanols it contains. Choosing 85% cacao or higher (extra-dark chocolate) maximizes nutritional benefits and naturally limits overconsumption. Extra-dark chocolate offers subtle sweetness rather than overwhelming sugar, making it easier to feel satisfied with just a couple of squares.
What to Look For
Organic certification (USDA Organic or Fair Trade)
85% cacao and above with cacao as the first listed ingredient
The fewer ingredients, the better
Minimal added sugars and avoiding any added oils, artificial sweeteners and emulsifiers
