Which Kind of Chocolate Provides the Most Heart Health Benefits: Dark, Milk or White?
Dark chocolate, known for its rich and bitter flavour, is more than just a sweet indulgence. It's a source of antioxidants that can potentially benefit your heart.
Dark chocolate, especially with a cocoa content of 70% or higher, is considered the best type for heart health. This is because it contains two to three times more flavanol-rich cocoa solids compared to milk chocolate[1]. Flavanols are a kind of antioxidant polyphenol associated with cardiovascular benefits, such as improving blood flow, reducing blood pressure, and lowering cholesterol.
Flavanols are most concentrated in raw cocoa beans and natural (non-Dutched) cocoa powders. Processing methods like Dutch processing reduce flavanol levels significantly[4]. The antioxidant and nutrient profile in cocoa also provides vitamins (B complex, E) and minerals (magnesium, iron, zinc)[3].
While dark chocolate does contain some saturated fat, its heart-protective flavanol content generally outweighs the potential risks of these fats[1]. On the other hand, milk chocolate has much lower flavanol levels due to less cocoa solids and added dairy, which inhibits absorption of antioxidants[1][2].
For heart health benefits, consumption should be moderate (1 to 2 ounces or ~30-60 grams per serving) to balance caloric intake with benefits[1]. A daily serving of dark chocolate is up to 1 oz. to avoid weight gain.
It's important to note that less processed dark chocolate without fillings (except nuts or dried or fresh fruit) provides the greatest benefit. Dark chocolate, also known as semi-sweet chocolate, has at least 35% cocoa. Unsweetened chocolate, 100% cocoa, is very bitter and used primarily as an ingredient in prepared baked goods.
More chocolate processing results in loss of flavanols. Standard larger dark chocolate bars are around 3.5 oz., so a good rule of thumb is to eat no more than 1⁄3 of the bar at a time. White chocolate, a derivative of chocolate, is made of 20% or more cocoa butter, up to 55% sugar, milk solids, lecithin, and vanilla or other flavorings. Due to its high sugar and fat content, white chocolate should be avoided or consumed in very limited amounts.
Chocolate, due to flavonoids in cocoa beans, is good for heart health. However, it's essential to remember that moderation is key. The highest cocoa content in chocolate for maximum health benefits is between 70% and 85%.
[1] http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Chocolate-Good-for-Your-Heart_UCM_436770_Article.jsp [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173690/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5444936/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3453770/
- Dark chocolate, rich in flavanols and antioxidants, can potentially contribute to better heart health due to its cardiovascular benefits such as improved blood flow and reduced blood pressure.
- The lifestyle choice of incorporating healthy cooking, such as the preparation of dark chocolate desserts or snacks, can be advantageous for heart health, given dark chocolate's cocoa content and antioxidant properties.
- Adopting a health-and-wellness routine that includes nutrition, fitness-and-exercise, and mindful eating can be further enhanced by occasional treats of dark chocolate, known for its heart benefits and nutrient profile.
- To maintain a balanced diet, consider including moderate amounts of dark chocolate in your food-and-drink selection, while still focusing on whole foods, exercise, and overall healthy lifestyle habits for comprehensive health and wellness.
