The Sweet Health Benefits of Dark Chocolate

02/17/2023
By Karen Angelo

Sweet, velvety and smooth, chocolate thrills the senses, making it one of the most popular gifts for birthdays and holidays. And now there is mounting evidence that a few nibbles of dark chocolate can not only satisfy a craving, but can also be beneficial for your health. 

Plant-based bioactive compounds called flavan-3-ols found in dark chocolate and other foods are known to promote health. While you don’t need these compounds to survive, studies have shown that bioactives can play a role in reducing chronic diseases, such as cardiovascular disease and diabetes.

Assoc. Prof. Kelsey Mangano of the Biomedical and Nutritional Sciences Department serves on the U.S. and Canada Bioactives and Functional Foods Committee of the International Life Sciences Institute. The committee is developing suggested guidelines for evaluating bioactive compounds and their relationship with health, to recommend dietary guidelines on consumption in the future. 

Mangano points to a recent study in “Advances in Nutrition” that recommends consuming 400 to 600 milligrams daily of flavan-3-ols, which is equal to about three squares of dark chocolate, one cup of green tea and one cup of blackberries. 

“The big takeaway from this study is that this is the first time that a recommendation is being made for a nonessential compound that has the potential to prevent diseases,” Mangano says. “The authors developed a consensus statement from available research on how these compounds relate to human health. Studies show that eating foods that contain flavan-3-ols could improve blood pressure, cholesterol concentrations and blood sugar.” 

This is not a recommendation to eat dark chocolate without restraint, warns Mangano: “Nutritional scientists are recommending flavan-3-ols in the daily diet, and dark chocolate is one source.” 

Other foods that contain these compounds include green tea, fruits, vegetables, nuts, oils and whole grains. Total flavan-3-ols intake should come from a variety of sources to best promote health, says Mangano. 

“Although this study highlights one of the subgroups of bioactive compounds, it is important to eat a variety of plant foods throughout the week to ensure you are eating an assortment of bioactive compounds. Each one performs special functions within the body, such as reducing inflammation and promoting a healthy gut microbiome,” says Mangano. 

Foods Containing Plant-Based Flavan-3-ols 

The food listed in the study that contains the most flavan-3-ols is green tea, with 318 mg of the compound in an 8-ounce serving. Black tea is a close second, followed by blackberries and dried cranberries. Dark chocolate composed of 70% to 80% cacao solids is listed as the fifth highest on the list of greatest flavan-3-ols content, at 19 mg per 3 squares. 

“By choosing chocolate with at least 70% cocoa solids, you can avoid high sugar content,” says Mangano. 

She also recommends looking for high-quality dark chocolate with a Fairtrade symbol. 

“Many people may not know how tough cocoa farming is, nor do they know the impact of choosing one chocolate bar over another,” Mangano says. “By choosing chocolate with the Fairtrade logo, you are standing up for the people and places involved in the cocoa industry.”