The Health Benefits of Dark Chocolate  

By Professor Avni Sali  

Over my many years of practice, I have always happily recommended dark chocolate daily to my patients. 

There are many valid excuses to eat chocolate daily – but there’s a catch, for it to be beneficial to our health, it must be Dark Chocolate, preferably 80%+ cocoa.  The high cocoa content accounts for its health benefits. 

Humanity’s love affair with chocolate goes back millennia. From the origins of cacao native to Central and South American regions, it was considered ‘the food of gods’. The Aztecs in Mexico are credited with discovering chocolate.  Later to be introduced by the Spaniards to the European elite, it was sweetened to become an exclusive treat. Its popularity has endured worldwide to captivate children, adults, cooks, writers, creators and consumers, all agreeing on the pleasures of chocolate! 

Mass-produced milk chocolate has about 10% cocoa, 40% sugar and 26% milk solids. White chocolate has very little cocoa content and is sugary with no health benefits. Dark Chocolate is now widely available, ranging in strength from 70% – 99% cocoa content. 

The health benefits in this article relate to Dark Chocolate (80%+) as opposed to Milk Chocolate. 

Perhaps driven by our love of chocolate, cocoa, which is actually the health-promoting component found in good-quality chocolate, has been the subject of a vast amount of research over the past decade. A/Prof Karin Ried, Director of Research at the National Institute of Integrative Medicine Melbourne, has explored the effects chocolate can have on blood pressure and concluded dark chocolate ‘can significantly, but modestly, reduce blood pressure for people with high blood pressure’. High cocoa chocolate contains antioxidants and anti-inflammatory chemicals called polyphenols, which also help keep blood vessels dilated, and improve blood flow. This, in turn, reduces blood pressure.¹ 

The great news is that dark chocolate is loaded with nutrients that can positively benefit your health. In addition to being high in antioxidants and anti-inflammatories, cocoa contains several chemicals that help support optimal health and wellbeing.²  It is an excellent source of potassium, phosphorus, zinc, chromium and copper.  It also has one of the highest levels of magnesium as well as containing manganese.  Dark chocolate is generally low in sodium.   

Beyond its reputation for its delicious taste and its mood-enhancing qualities, dark chocolate has a role to play in a healthy balanced diet. It contains many beneficial nutritional properties that can enhance your overall health.   

 
Here are just some of the positive health effects on our bodies: 

STRESS & MOOD 

Dark Chocolate has positive effects on stress levels, inflammation, mood, memory and immunity. Levels of euphoria can be reached primarily due to a phytochemical called Phenylethylamine (PEA), which is an endorphin.  PEA is produced normally by the brain.  If we do not have enough PEA in the brain, mood swings and depression can result.³  

It assists in increasing our feel-good serotonin levels and releasing anandamide the ‘bliss molecule’. It is possible that dark chocolate may be the ultimate antidepressant.  Even just the smell of chocolate is also thought to lead to the release of endorphins in the brain.   

Chocolate can assist with stress as it contains the substances valeric acid and tryptophan, which act as relaxants and tranquillisers.⁴ It also assists with stress by helping to reduce cortisol levels. 

BRAIN 

Dark chocolate can also assist with brain health. A UK Study found that flavanols in dark chocolate could help to sharpen up the mind and give a short-term boost to cognitive skills and general alertness, by increasing blood flow to key areas of the brain.^{5, 6} 

ANTI INFLAMMATORY 

Chronic inflammation can damage cells and tissues leading to an increased risk of chronic health conditions. 

Dark chocolate contains compounds with anti-inflammatory properties that may help reduce inflammation in the body. Inflammation and lower insulin resistance can be aided by the anthocyanins and flavones in dark chocolate. 

In a 2018 study, researchers found daily consumption 30g of 84% dark chocolate, reduced inflammatory biomarkers in people with type 2 diabetes.⁷ 

DIABETES 

When the body’s cells stop responding to the hormone insulin, insulin-resistance occurs and can cause high levels of blood glucose, which can lead to prediabetes and type 2 diabetes. The Polyphenols in dark chocolate may help with insulin sensitivity.  A 2018 study examined chocolate consumption and blood glucose levels. The research findings suggest that eating 48g of 70% dark chocolate each day may help lower fasting glucose levels and reduce insulin resistance. 

Flavonoids, including anthocyanins found in foods such as berries, tea and dark chocolate, can offer protection from type 2 diabetes. In the study of almost 2000 people, researchers from the King’s College London found the consumption of high levels of flavones and anthocyanins was associated with lower insulin resistance, better blood glucose regulation and lowered inflammation.⁸ 

 
CARDIOVASCULAR HEALTH 

The high flavonoids and magnesium in dark chocolate assist in maintaining a healthy heart. Cacao may reduce the risk of cardiovascular disease by improving glucose levels and lipid profiles. It can decrease platelet activation like low dose aspirin.  The reduction of ‘blood stickiness’ reduces risk of cardio-vascular and other chronic diseases. 

A meta-analysis of eight studies looking at the link between chocolate consumption and cardiovascular disease, found that people who ate more dark chocolate per day had a lower risk of both heart disease and stroke.⁹ 

An Australian study concluded that older women who eat chocolate regularly are less likely to develop cardiovascular disease. Polyphenols which are antioxidant chemicals, help keep blood vessels dilated, thereby reducing blood pressure and improving blood flow.¹⁰ 

CHOLESTEROL 

Because dark chocolate contains heart-healthy monounsaturated fat it raises our HDL, or good cholesterol. 

GUT HEALTH 

Dark Chocolate feeds beneficial gut microbes such as Bifidobacterium and lactic acid, thereby producing anti-inflammatory compounds beneficial for cardiovascular and other health benefits.  Healthy gut is crucial for good overall health.¹¹ 

CANCER 

Chocolate contains the flavonoid epicatechin, which provides protection against cancer. Another substance, fernlic acid, also has anti-cancer properties and is found in cocoa.  Also oleic fatty acid in particular, could be protective against breast cancer.   

The cancer-chemo protective activity of catechins and procyanidins help remove toxins from the body, reduce inflammation, and suppress blood supply to tumours. Chronic inflammation is a known risk factor for both cardiovascular disease and many types of cancer.¹² 
  

PAIN 

Dark Chocolate can aid as a painkiller due to compounds such as flavonoids which work on lowering inflammation, improved blood flow and mood lifting. 

WEIGHT 

A serving of 50gm of dark chocolate provides fewer calories than four small sweet biscuits but also makes you feel satiated.  It is better to substitute dark chocolate for most desserts. Cocoa is high in flavanols which can help fight weight gain and type-2 diabetes. 

Dark chocolate can work as an appetite suppressant.  A 2011 Study found that dark chocolate promoted satiety, lowers the desire to eat something sweet, and suppressed energy intake compared with milk chocolate.¹³ 

DIABETES 

Dark chocolate has around half the glycaemic index (GI) of milk chocolate. Foods with low GI enable the body to use up energy rather than storing it as excess fat.  High GI foods are linked to diabetes, cardiovascular disease and cancer.  Chocolate contains the second-highest content of chromium in our diets.  Chromium is essential for normal glucose metabolism.  The higher amounts of magnesium and zinc in chocolate are also likely to offer protection from diabetes.   

DENTAL 

Cocoa contains natural chemicals such as polyphenols that inhibit the bacteria responsible for dental decay.   
 

SKIN 

The links between acne and chocolate have not been backed by research, rather, it is thought the sugar content in chocolate could be the culprit.  The vitamins A, C, E and Zinc in dark chocolate are beneficial for the skin. One research study showed it to have positive impacts on facial wrinkles and skin elasticity.^14,15 

EXERCISE 

Yes, dark chocolate is heart-healthy. But it can also improve your exercise performance. Researchers found that supplementing with dark chocolate reduced the oxygen cost of moderate intensity exercise.  They also found that it improved the time trials of the cyclists.¹⁶   

LONGEVITY 

Resveratrol, an important compound in dark chocolate, may not only protect your brain and nervous system, but actually prolong your life.¹⁷ 

Dark Chocolate is now widely available. Choose preferably 80%+, remembering higher cacao and lower sugar content.  Dark Chocolate cocoa powder can be made into drinks. Cacao nibs are crushed cacao beans and have a bitter taste.  They can be roasted or unroasted.  Their concentration makes them high in nutrients but also in caffeine.  These can be added to smoothies, baking, yogurt etc. 

Even one square of dark chocolate daily can be beneficial, but up to 50gm per day for adults can be consumed. 

There is no excuse not to include this nutrient-packed food into your daily consumption. So go ahead and not only enjoy the taste, but reap the health benefits of this amazing superfood!  

References  

1. Ried K, et al. Effect of cocoa on blood pressure. Cochrane Database of Systematic Reviews 2010, Lancet 1999; 354:488 

2. Won Lee K. et al, Cocoa Has More Phenolic Phytochemicals and a Higher Antioxidant Capacity than Teas and Red Wine J Ag & Food Chem51 (25):7292–7295  

3. Sarah E. Jackson S.E. et al, Is there a relationship between chocolate consumption and symptoms of depression? A cross‐sectional survey of 13,626 US adults. J Depression & Anxiety, 2019 

4. Wirtz P. et al. Dark chocolate intake buffers stress reactivity in humans. JACC Journals. 2014;63(21):2297-2299 

5. Macdonald, I. Boosting Brain Power – With Chocolate. Am Assoc Adv Sci. 2007. Web. 05 May 2017. 

6. Berk L. et al.  Dark chocolate effects human gene expression: Cacao regulates cellular immune response, neural signaling, and sensory perception. April 2018 Faseb Journ. 

7. Jafarirad S, et al. Dark Chocolate Effect on Serum Adiponectin, Biochemical and Inflammatory Parameters in Diabetic Patients: A Randomized Clinical Trial. Int J Prev Med. 2018; 9: 86.  

8. Jennings A, et al. Intakes of Anthocyanins and Flavones Are Associated with Biomarkers of Insulin Resistance and Inflammation in Women. Jour of Nut, Jan 2014 

9. Buitrago-Lopez A et al, Chocolate consumption and cardio-metabolic disorders: systematic review and meta-analysis. MJ 2011; 343:d4488) 

10. Lewis, J.R. et al, Habitual Chocolate Intake and Vascular Disease: A Prospective Study of Clinical Outcomes in Older Women, Arch Intern Med. 2010;170(20) 

11. American Chemical Society. Precise reason for health benefits of dark chocolate: Thank hungry gut microbes. ScienceDaily. March 2014. 

12. Maskarinec G. Cancer Protective Properties of Cocoa: A Review of the Epidemiologic Evidence. Nutr and Cancer 2009;61(5):573-579. 

13. L B Sørensen LB, et al. Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake. Nutrition and Diabetes (2011) 1, E21 

14. Williams S, et al. Eating chocolate can significantly protect the skin from UV light. Journal of Cosmetic Dermatology, Volume 8 Issue 3, pages 169-173 

 
     15. H-S. Yoon, et al.  Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial. The Jour of Nut, Vol146, 2016,  
 

16. Patel RK, et al. Dark chocolate supplementation reduces the oxygen cost of moderate intensity cycling. J Int Soc Sports Nutr. 2015 Dec 15;12:47. 

17. Bahadorani S, et al. Cocoa confers life span extension in Drosophila melanogaster. Nutr Res. 2008 Jun;28(6):377-82 

Further Suggested reading: 

Ashton J et al.  A chocolate a day keeps the doctor away.  Thorsons Australia 2001.   

Somer E.  Food and mood.  Lowl Books.  New York 1999. 

Atrens D.  The power of pleasure.  DS Books, Sydney 2000. 

Weil A et al.  From chocolate to morphine.   Houghton Mifflin Boston 1998. 

Heinerman J.  Miracle healing foods.  Prentice Hall, London 1999. 

Tannahill R.  Food in history.  Penguin, London 1988. 

Written by Professor Avni Sali.

Professor Sali is the Founding Director of the National Institute of Integrative Medicine, established in 2009. Previously he was the Founding Head of the Graduate School of Integrative Medicine at the Swinburne University in Melbourne. In the past, he was also Head of the University of Melbourne Department of Surgery at Heidelberg Hospital. A highly sought after Integrative Medical Practitioner, Professor Sali contributes to a wide variety of publications in Australia and overseas. As well he is invited regularly to at conferences and workshops both nationally and internationally. His clinical practice focuses on treating complex and chronic diseases, particularly cancer. As a leader in his field and through his large body of work, he has inspired and led a new generation of doctors to the practice of Integrative Medicine.

To learn more about Prof. Sali, click here.

The content of this post is general in nature, the information should not be relied on as medical advice, and persons should seek advice relevant to their circumstances.