How to Choose Dark Chocolate for Health Benefits, Including Cocoa Flavanols

March 28, 2023 0 Comments

Dark chocolate has been touted as a health food for its numerous health benefits, including improved heart health, cognitive function, and reduced stress. However, not all dark chocolates are created equal, and it’s essential to choose the right kind of dark chocolate to reap these benefits. In this article, we will guide you on how to choose the right dark chocolate to improve your health, including selecting chocolate with high cocoa solids and low sugar content, choosing ethical and sustainable brands, and considering additional ingredients such as nuts, fruits, and spices. Additionally, we will discuss the benefits of consuming dark chocolate that is high in cocoa flavanols.

Understanding Dark Chocolate

Before choosing dark chocolate, it’s essential to understand what it is and how it’s different from other types of chocolate. Dark chocolate contains a high percentage of cocoa solids, making it more bitter than milk or white chocolate. The higher the percentage of cocoa solids, the more bitter the chocolate.

Cocoa Content

When choosing dark chocolate, look for a high percentage of cocoa solids. The recommended cocoa content is between 70% and 85%. This high cocoa content means that the chocolate contains more antioxidants, which are beneficial to your health.

Sugar Content

While dark chocolate is less sweet than milk chocolate, it still contains sugar. Some brands of dark chocolate may have added sugar or sweeteners. Choose dark chocolate with a low sugar content, preferably less than 10 grams per serving.

Fat Content

Dark chocolate contains fat, but not all fats are equal. The fat in dark chocolate comes from cocoa butter, which is a healthy fat that can improve heart health. Look for dark chocolate with at least 60% cocoa solids, which contains more cocoa butter and less milk fat.

Choosing the Right Brand

When choosing dark chocolate, opt for reputable brands that use high-quality ingredients. Look for brands that source their cocoa beans from ethical and sustainable sources.

Fair Trade

Choose dark chocolate that is certified Fair Trade. This means that the farmers who grow the cocoa beans are paid a fair wage and work in safe conditions.


Organic dark chocolate is made without the use of synthetic pesticides and fertilizers. Look for brands that are certified organic, which ensures that the chocolate is free from harmful chemicals.

Additional Ingredients

Some brands of dark chocolate may include additional ingredients, such as nuts, fruits, or spices. These additional ingredients can provide additional health benefits.


Dark chocolate with nuts, such as almonds or hazelnuts, can provide additional protein and healthy fats. These nuts also contain antioxidants and vitamins.


Dark chocolate with dried fruits, such as cranberries or cherries, can provide additional fiber and vitamins. These fruits also contain antioxidants and can help lower cholesterol.


Dark chocolate with spices, such as cinnamon or chili, can provide additional health benefits. Cinnamon can help regulate blood sugar levels, while chili can boost metabolism and reduce inflammation.

Cocoa Flavanols

Cocoa flavanols are a type of antioxidant found in cocoa beans. They are beneficial to health because they can help improve blood flow and lower blood pressure. When choosing dark chocolate, look for brands that contain a high level of cocoa flavanols.

Benefits of Cocoa Flavanols

Consuming dark chocolate that is high in cocoa flavanols can provide several health benefits, including:

  • Improved Heart Health: Cocoa flavanols can improve blood flow and reduce the risk of heart disease.
  • Reduced Inflammation: Cocoa flavanols can help reduce inflammation in the body, which is linked to several chronic diseases.
  • Enhanced Cognitive Function: Cocoa flavanols can improve cognitive function and reduce the risk of cognitive decline.
  • Improved Skin Health: Cocoa flavanols can protect the skin from sun damage and improve skin hydration.

How to Enjoy Dark Chocolate

While dark chocolate can provide numerous health benefits, it’s essential to consume it in moderation. Eating too much dark chocolate can lead to weight gain and other health problems.

Serving Size

The recommended serving size of dark chocolate is one ounce or about 28 grams. This serving size contains approximately 170 calories, so be sure to account for it in your daily calorie intake.


Dark chocolate can be enjoyed with a variety of foods, such as fruit or nuts. Pairing dark chocolate with these foods can provide additional health benefits and make for a delicious snack.


It’s best to consume dark chocolate in the morning or early afternoon. Eating dark chocolate too close to bedtime can interfere with sleep.


Choosing the right kind of dark chocolate that is high in cocoa solids, low in sugar, and from ethical and sustainable sources can provide numerous health benefits. Additional ingredients, such as nuts, fruits, and spices, can also provide additional health benefits. Additionally, choosing dark chocolate that is high in cocoa flavanols can provide even more health benefits, such as improved heart health, reduced inflammation, enhanced cognitive function, and improved skin health. Remember to consume dark chocolate in moderation and pair it with healthy foods and a balanced diet. By following these guidelines, you can enjoy the delicious taste of dark chocolate while improving your health.


  1. Is dark chocolate better for you than milk chocolate? Yes, dark chocolate contains a higher percentage of cocoa solids and fewer added sugars, making it a healthier option than milk chocolate.
  2. Can dark chocolate help with weight loss? While dark chocolate contains fewer calories than milk chocolate, it’s still important to consume it in moderation as part of a balanced diet.
  3. Can dark chocolate cause acne? There is no conclusive evidence that dark chocolate causes acne. However, consuming excessive amounts of chocolate or sugary foods may worsen acne in some people.
  4. Is it safe to consume dark chocolate during pregnancy? Moderate consumption of dark chocolate during pregnancy is generally considered safe, but it’s always best to consult with a healthcare professional first.
  5. Can dark chocolate be used in baking? Yes, dark chocolate can be used in baking as a healthier alternative to milk chocolate. Look for recipes that use dark chocolate with a high percentage of cocoa solids for maximum health benefits.

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