Dark chocolate vs. milk chocolate: Which is healthier?
- GAB NEWS
- 1 day ago
- 3 min read
There are few things more universal than a sweet tooth. Whether it’s a warm cookie after dinner, a popsicle on a summer afternoon or a handful of candy to get you through the work day, most of us find comfort in something sweet. And among America’s most beloved treats, few rival chocolate.
But not all chocolate is created equal. While many varieties are loaded with added sugars and other additives, "dark chocolate contains a much higher percentage of cocoa than milk chocolate, giving it a richer, more intense flavor and more health benefits,” says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook.
This is why dark chocolate has earned its scientifically backed reputation as the “better-for-you” chocolate, even though moderation still matters.
What is dark chocolate?
Dark chocolate is made primarily “from cocoa solids, cocoa butter, a small amount of sugar and little to no milk,” explains LeeAnn Weintraub, a registered dietitian and nutrition consultant based in Los Angeles. This lower milk content gives dark chocolate a deeper, slightly bitter taste and a higher concentration of cocoa. In fact, by definition, dark chocolate usually contains at least 50% cocoa, though many high-quality varieties range from 70% to 85% or more. “The higher the cocoa content, the stronger the flavor and the greater the concentration of beneficial compounds,” says Goodson.
Cultivated as far back as the Maya and Aztecs and prepared as a cacao-derived beverage believed to have energizing and medicinal properties, cacao was introduced to Europe in the 1500s, where Europeans added milk and sugar to create the sweeter chocolate most people recognize today. But dark chocolate remains closer to chocolate’s original form by preserving more cocoa and less sugar.
Today, reports show that the largest producers of chocolate products are in Europe, with Germany, Belgium, Italy and Poland often listed among the top exporters worldwide, even as the top sources of cacao seeds are much closer to the equator in countries like Ivory Coast, Ghana and Ecuador.
Is dark chocolate good for you?
No matter where it comes from, dark chocolate is rich in flavonoids, a type of antioxidant found in plants. These compounds "help protect the body’s cells from inflammation and from damage caused by free radicals, which are linked to aging and chronic disease,” says Goodson. The flavanols in cocoa have also been shown to support heart health “by improving blood flow and helping regulate blood pressure,” says Weintraub.
"And some research suggests cocoa flavanols may also slightly enhance oxygen delivery to muscles, supporting endurance,” adds Goodson.
Dark chocolate may also benefit the brain because it “contains compounds that can boost mood by supporting the production of feel-good brain chemicals like serotonin,” says Weintraub. "These compounds may also enhance focus and improve memory."
And dark chocolate is more nutrient-dense than many people realize. It contains iron, magnesium, copper and manganese. Iron supports oxygen transport in the blood, magnesium is essential for muscle and nerve function and copper and manganese aid metabolism and antioxidant defense.
Can you eat dark chocolate every day?
Even with such benefits, dark chocolate still contains fat and sugar and typically about 150 to 170 calories per ounce, says Goodson. Because of this, portion size is key. “A portion of about 1 ounce per day is generally considered reasonable for most adults who want to enjoy the health benefits of dark chocolate without excess calories or sugar,” she advises.
It’s also wise to remember that dark chocolate contains caffeine and theobromine, “which are natural stimulants that can trigger acid reflux, headaches, sleep issues or even migraines in some people,” says Weintraub. They can also cause jitteriness and an increased heart rate, especially in people prone to anxiety or caffeine sensitivity.
Dark chocolate is also high in oxalates, so those prone to kidney stones are often advised to consume it sparingly. The same caution applies to people with hypertension, as dark chocolate may interact with certain blood pressure medications.
Dark chocolate fits best into a balanced diet as a mindful indulgence.
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