Yes, Chocolate Is Good for You

When you think of chocolate, it probably doesn’t immediately come to mind as a health food. But research shows that eating chocolate in moderation—especially dark chocolate—can actually be good for you. True chocolate is rich in antioxidants called flavonoids, which have multiple health benefits. Of course, not all chocolate is created equal—these benefits come from the cocoa itself, not from the added sugars and fillers.

Here’s a quick guide to the factors that make chocolate beneficial for you, along with tips on choosing the type of chocolate that’s best for your health.

Chocolate Can Boost Mood and Reduce Stress

Let’s not forget the simple joy of eating chocolate! According to Omar, chocolate contains compounds that help increase the release of serotonin and dopamine—the “feel-good” chemicals in the brain. This may be why we naturally turn to chocolate for comfort. In fact, research has shown that dark chocolate (85% cocoa) can help reduce negative emotions by changing gut bacteria.

Benefits for the Heart

Dark chocolate contains an antioxidant called flavonoids, which can help relax blood vessels, improve blood flow, and reduce inflammation—all of which contribute to maintaining good heart health. Studies also show that dark chocolate can improve insulin sensitivity, reducing the risk of diabetes. In fact, a recent study found that people who ate dark chocolate five times a week had a 21% lower risk of diabetes.

How to Choose the Healthiest Chocolate

Before you grab that Snickers bar, it’s important to know that not all chocolate is created equal—and their health benefits vary. Dark chocolate (with 70% cocoa or more) is your best choice because it contains more antioxidants and less sugar compared to milk chocolate. The higher the cocoa content, the purer the cocoa you’re consuming.

On the other hand, milk chocolate contains more sugar and dairy, which dilutes the flavonoids—the very compounds that provide chocolate’s health benefits. White chocolate doesn’t contain any cocoa solids at all—just cocoa butter, sugar, and milk—so nutritionally, it’s a different category altogether.

When choosing chocolate, look for simple ingredient lists. Ideally, it should only contain cocoa, cocoa butter, and a natural sweetener like raw cane sugar, honey, dates, or coconut sugar. Be cautious with “sugar-free” chocolate, as it may contain sugar alcohols (like maltitol) or artificial sweeteners (like aspartame), which can cause digestive issues and harm gut health. If you want a lower-sugar option, look for chocolate sweetened with stevia or monk fruit.

The Healthiest Ways to Eat Chocolate

Since chocolate is not a low-calorie food (around 160 calories per ounce), it’s best to consume it in moderation, getting the most nutrition with the least amount of sugar and additives. Here are some tips:

• Dip berries in melted dark chocolate and freeze them for an antioxidant-rich treat.

• Stir cocoa powder into oatmeal, chia seed pudding, or smoothies for a chocolatey flavor without added sugar.

• Pair a piece of dark chocolate with nuts for a balanced snack that won’t spike your blood sugar.

• Make your own hot chocolate with unsweetened cocoa powder, cinnamon, and a touch of maple syrup for natural sweetness.