The Hidden Health Benefits Of Dark Chocolate

There are many ways to eat dark chocolate. Some of us like it wrapped in gold foil, dipped in chopped nuts or filled with a fruit-flavoured centre. Others like it plain, hidden behind the door of their advent calendar, savoured in small pieces throughout the day. But there’s no need to be secretive about this sweet treat. A new study by the Harvard T.H. Chan School of Public Health shows that dark chocolate might be healthier than you think. Here are some of the hidden health benefits of dark chocolate.

What Are The Health Benefits Of Dark Chocolate?

Reduces The Risk of Type 2 Diabetes

Most recently, scientists have found that participants who ate five servings of dark chocolate each week had a 21 percent lower risk of type 2 diabetes than those who never or rarely consumed chocolate. It also saw a three percent reduction in risk for every serving of dark chocolate eaten per week. With Christmas just around the corner, that’s a health hack worth knowing.

The main author of this study, Binkai Liu, said: ‘For anyone who loves chocolate, this is a reminder that making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health’.

Reducing your risk of type 2 diabetes isn’t the only health benefit of dark chocolate either. Good quality dark chocolate with a high cocoa content can be surprisingly nutritious. A 100g bar of dark chocolate with 70 – 85 percent cocoa contains 11g of fibre and a whole host of minerals: iron, magnesium, copper, manganese, potassium, zinc… the list goes on. Of course, this comes with a sizable portion of sugar and calories too, so when it comes to dark chocolate – as with most foods – moderation is key. 

Improves Cardiovascular Health

Cocoa powder also contains something called flavonoids, which are a wonderful source of antioxidants and contribute to good cardiovascular health. There are several studies to support this: the COcoa Supplement and Multivitamin Outcomes Study (COSMOS), for example, set out to find out whether daily cocoa extract supplements could reduce the risk of developing cardiovascular-related illnesses. While the results do not show that cocoa supplements reduce heart attacks, they do show that they reduce heart-disease-related deaths. Another review, meanwhile, found that consuming cocoa can be beneficial for your heart by lowering your blood pressure.

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Boosts Brain Function

Some of the chemicals found in dark chocolate, such as polyphenols and caffeine, have been associated with improved brain function. A small study undertaken earlier this year suggested a link between dark chocolate and our ability to concentrate while researchers at the University of Reading found that dark chocolate can help with episodic memory – the ability to store and recall conscious memories of specific past events. So next time you find yourself reaching for a coffee to combat the mid-day slump, you could also consider a piece of dark chocolate.

How To Incorporate Dark Chocolate Into Your Diet

Overall, there is considerable evidence that, when it comes to chocolate, the darker the better. In small amounts, it may even be beneficial to regularly consume dark chocolate – and not just because it tastes good. But before you rush out to buy a family-sized bar of Bournville, how can you incorporate it into your diet healthily?

First of all, check the label of your dark chocolate and make sure that it has a cocoa content of 70 percent or more. This indicates less sugar and more antioxidants. Be wary of how much dark chocolate you are consuming too and stick to smaller portions. One way to do this is by pairing your chocolate with something else: scatter it over your breakfast cereal or melt it onto a bowl of strawberries. You can also swap the chocolate bar for bite-sized portions instead.

So it turns out, chocolate can be the answer – at least sometimes. With the potential to boost heart health, brain function and reduce your risk of type 2 diabetes, dark chocolate deserves a place on your Christmas list.