Recent studies show that dark chocolate — not white chocolate or milk chocolate — can actually be good for you. What makes dark chocolate different? Chocolate comes from plants, which means it contains many of the same protective compounds found in vegetables. These benefits come from flavonoids, powerful antioxidants that help protect the body from oxidative stress and support long-term heart health.
Dark chocolate contains an impressive amount of antioxidants (nearly eight times the amount found in strawberries!). These flavonoids help relax blood vessels by supporting nitric oxide production and also play a role in balancing certain hormones in the body. And yes — Dr. Andrew Weil still includes dark chocolate on his Anti-Inflammatory Food Pyramid, which always makes me smile. It’s listed as a “healthy sweet,” meant to be enjoyed mindfully, not mindlessly.
Taste the Chocolate
Chocolate is surprisingly complex, with hundreds of naturally occurring compounds in each bite. Instead of eating it quickly, try slowing down and really tasting it. Notice the look, the smell, how it melts, and the layers of flavor. When we savor chocolate, a small amount can feel deeply satisfying.
Go for 70% (or Higher) Dark Chocolate
Choose pure dark chocolate or varieties with simple additions like nuts or orange peel. Skip chocolates filled with caramel, nougat, or heavy fillings — these add excess sugar and processed ingredients that take away from the benefits of the cacao itself. Look for chocolate that’s at least 70% cocoa so you’re getting more of the good stuff.
Skip the Milk
Milk chocolate may taste delicious, but some research suggests that dairy can interfere with the body’s ability to fully use the antioxidants in dark chocolate. For the most benefit, enjoy dark chocolate on its own rather than pairing it with milk.
A Few Things to Keep in Mind
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Migraines: Chocolate can be a trigger for some people who suffer from migraines. If that’s you, it may be best avoided — or enjoyed with awareness. Carob is a super yummy (and nutritious) alternative to chocolate!
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Pets: Chocolate contains theobromine, which animals can’t safely digest. Dark and baking chocolate are especially dangerous, so keep all chocolate well out of reach of pets.
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Mindful enjoyment: Dark chocolate can absolutely be part of a healthy lifestyle — the key is enjoying a piece or two slowly, as part of a balanced, whole-food-focused approach to nourishment. Grab a piece and try my Mindful Eating Experience!!