Why You Should Eat More (Dark) Chocolate

Nothing says Valentine’s Day like a box of chocolate. But this Feb. 14, treat your loved one to the rich, health-boosting benefits of dark chocolate.

Chew on this: chocolate—specifically dark chocolate—has gained attention in recent years for its impressive health benefits. A new study backs this up, revealing that eating just a few servings of dark chocolate each week can help reduce your risk of developing type 2 diabetes.  

Specifically, the study found that people who ate at least five servings of dark chocolate a week had a 21 percent lower risk of developing type 2 diabetes compared to those who rarely or never ate dark chocolate. What’s more, the more dark chocolate they consumed, the better the outcome, with each additional serving reducing the risk by another 3 percent.

But it’s not all good news. The study found no similar benefits for milk chocolate. In fact, it linked milk chocolate consumption to long-term weight gain—a major risk factor for type 2 diabetes.

So, what makes dark chocolate stand out from its milk counterpart? In a word: a lot.

Big benefits of dark chocolate

According to the American Heart Association, a standard bar of dark chocolate with 70 percent to 85 percent cacao (cocoa in its raw, less-processed form) contains about 600 calories and 24 grams of sugar. Milk chocolate, on the other hand, packs roughly the same calories, but double the sugar content.

Most dark chocolate is also rich in flavonoids—especially a subtype called flavanols, which have been linked to a lower risk of heart disease.

Cocoa beans are naturally high in flavanols, and since dark chocolate contains more cocoa than other types of chocolate, it also packs more flavanols (Flavanols can also be found in tea, red wine, apples and berries.)

As antioxidants, flavanols play a key role in producing nitric oxide, which helps relax blood vessels, improve blood flow and lower blood pressure. They also support a balanced immune system and have a positive impact on brain function, boosting reaction time and memory.

Dark chocolate’s lesser-known health benefits

While heart health, brain function, and immune support grab the spotlight, dark chocolate also offers other surprising health benefits, such as:

• Enhanced mood

  Dark chocolate may increase feelings of pleasure and enjoyment. A 2022 study found that people who ate 85 percent dark chocolate daily maintained a better overall mood than those who ate chocolate with less or no cocoa.    

   

• Improved workouts

  Because flavanols promote the production of nitric oxide in the blood, eating dark chocolate can reduce the amount of oxygen you use while exercising, meaning you can work out for longer.

   

• Sun protection

  Eating dark chocolate may protect the skin from harmful ultraviolet (UV) ray damage.

   

• Reduced stress

  Eating dark chocolate can reduce levels of stress hormones like cortisol.

Dark chocolate is also rich in fiber and packed with important minerals like copper, iron, magnesium, phosphorus, and zinc, which among other things, help boost immunity, support bone health, improve sleep quality and help maintain energy levels.

Facts to remember

Still, there are a few things to keep in mind about dark chocolate, such as:

• The higher the cocoa content, the better. Aim for dark chocolate that’s at least 70 percent cacao.
• Always check the nutrition label. You can counteract the benefits if the chocolate is high in calories, fat and sugar. 

Type 2 diabetes affects millions of Americans. According to the latest data, more than 38 million people, about 1 in 10, have diabetes, with 90 to 95 percent of them having type 2 diabetes.  

Even more concerning about 98 million Americans, or 1 in 3—have prediabetes, which can lead to type 2 diabetes if left untreated. The good news is prediabetes is reversible, and with lifestyle changes, like maintaining a healthy weight and being physically active, you can delay or even prevent most cases of type 2 diabetes.

And maybe, by eating more dark chocolate.