Is Chocolate Good for You?

| January 1, 2013 | 11 Comments

is chocolate healthy for you

A lot of research suggests how healthy chocolate is for you.
I believe the research did not take into account all the sugar and unhealthy fat added to chocolate treats.
Learn the health benefits, the dangers, and how to make the good stuff.

Cocoa powder in the dried form has beneficial effects

  1. Increased vascular reactivity
  2. Improved arterial compliance
  3. Increased HDL-C levels,
  4. Decreased oxidation of LDL, and
  5. Reduced insulin resistance.

(According to Clinicaltrials at the University of Utah)

Notice that they say cocoa powder which has no sugar of any type in it.

I did lots of research and this is what I found. You will notice that I am saying cocoa instead of chocolate for the reasons above.


Cocoa Health Benefits:

  1. Lowers cholesterol according to a study in the Journal of the American Medical Association (JAMA) in 2003. (the white chocolate consumers as the control group in this study had no health benefits).
  2. It is good for your skin; the flavonoids found in dark chocolate offer some protection from UV damage.
  3. May improve your ability to see in low-contrast situations, such as poor weather according to study, from England’s University of Reading in 2011.
  4. The fiber in chocolate has been shown to reduce the rate of colorectal cancer.
  5. May even slow dementia.
  6. Cocoa has anti-clotting, blood-thinning properties. American Journal of Clinical Nutrition
  7. Has been shown to repair liver cells after alcohol consumption!
  8. It has been shown to help stimulate insulin thus stopping the insulin resistance that can lead to diabetes.
  9. The ingredient phenylethylamine that gives chocolate the reputation of being the ‘love food’ raises serotonin and dopamine level which stimulates the nervous system, and even raises libido.
  10. Could keep you from coughing, according to doctors at the British National Health Service.
  11. Chocolate Helps with Math according study in Northumbria University in the UK.
  12. Women who ate more than 45 grams of chocolate a week had a 20 percent lower risk of stroke than women who treated themselves to fewer than 9 grams of the sweet stuff according to a 2011 Swedish study.
  13. Chocolate eaters have lower stress levels. Live Science Stress Study Finds

What is Cocoa and Where Does it Come From:

Cocoa comes from the Theobromo cacao evergreen tree which grows well in tropical rainforest.  It is a small tree of 4 – 8 meters and does well in the shade of the larger trees.

Half of the cocoa bean is made of fat in the form of cocoa butter. Cocoa powder is the edible non-fat part of the cacao bean. Most of the fats in chocolate are saturated, but it also contains lots of the “good” fats: oleic and linoleic acids.

Nutritional Benefits of Cocoa:

  • has one of the highest concentration antioxidants of any foods, in the form of the flavonoids: catechin and epicatechin.
  • Contains insoluble fiber, which helps lower cholesterol levels.
  • Full of magnesium, which helps soothe the nervous system, relax muscles, reduce PMS and build teeth and bones.
  • Contains copper.
  • Has vitamin E and vitamin B.

Chocolate History:

  • Ceramic vessels containing cacao beverage residue have been found by archeologists dating back to 1900-900 BC.  One such vessel found on the Gulf Coast of Veracruz, Mexico dates as early as 1750 BC.
  • 500 years ago cocoa was called the nectar of the gods.
  • Aztec Emperor Montezuma in the 16th century was an admirer of cocoa, calling it the divine drink which builds up resistance and fights fatigue.
  • “A cup of this precious drink permits a man to walk a whole day without food” ~ Hernan Corte’s/1519.
  • Later cocoa became a luxury item in Europe as an exotic drink and later used with sugar to make solid chocolates.
  • Cocoa was used as medicine for a long time; it wasn’t until 1930s that cocoa and chocolate became a sweet treat.
  • What I have found in my travels is, the European chocolates are darker which means they are richer in cocoa phenols than those made in North America.

I have ‘Chocolate Concerns’.  Is Chocolate as Healthy as Claimed?

We know that dark chocolate is healthier then milk chocolate due to its higher polyphenols and lower sugar content.  Still it is made with fat and sugar and those ingredients as we know are not good for the body.  We regularly test individuals for dark chocolate and it always tests as energy draining.

Do not replace healthy foods such as fresh fruits with chocolate. One raw apple is only 52 calories and lots of health benefits also.  A 100 gram serving of Hershey’s Special Dark Chocolate Bar has 531 calories, according to the U.S. Department of Agriculture. You could eat 10 apples! Not that I am suggesting that you should in one sitting.

The serotonin and dopamine boost by chocolate is only temporary. Like any ‘high’ it will come down.  Better to enhance your mood with overall good nutrition and lifestyle.

“Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate … and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.” says Mauro Serafini, PhD, of Italy’s National Institute for Food and Nutrition Research in Rome.

Most cocoa studies are funded by chocolate manufacturers because that industry wants you to sell you chocolate by convincing you of all the health properties of cocoa.

Most chocolate products are made with GMO cocoa beans. Make sure your chocolate is GMO free.

Today’s chocolate is made with a high fat and sugar content; this is what makes it not at all healthy.  There is much evidence that the combination of fat and sugar is toxic to the body.  For a start it can cause insulin resistance, diabetes, inflammatory disorders and obesity, hypertension and cardiovascular disease.  This combo has been found to activate the same receptors in the brain as cocaine.  This is why there are so many chocoholics.  It is addictive.

Healthy homemade walnut dark chocolate

Healthy homemade dark walnut chocolate: No sugar

What Kind of Chocolate to Eat:

  • If buying chocolate, check the ingredients; do not buy it if it has refined sugar such as cane sugar, brown sugar, or fructose.
  • Just as important check the oils.  Read The Truth About Fats and Oils
  • Also, stay away from chocolates made with sugar alcohol or artificial sweeteners; these have many toxic side effects.
  • Even the chocolate made with healthy sugars and fats, it is best to restrict consumption and only eat a little each day.
  • Chocolate can fit into a healthy eating plan, but it is best to make your own chocolates for optimum health benefits.
  • Lastly but very important is to buy fair trade chocolate.  There is “…a vast gulf between the children who eat chocolate on their way to school in North America and those who have no school at all, who must, from childhood, work to survive. The children who struggle to produce the small delights of life in the world I come from have never known such pleasure, and most likely, they never will.” – From Bitter Chocolate, by Carol Off

I have been making my own chocolate with healthy ingredients for a few years now and never buy or eat the commercially made stuff. Even the chocolate in the health food stores is filled with unhealthy ingredients. All my chocolate recipes are made with healthy sugars  in small quantities.

Give the right chocolate to your valentine!

Give the right chocolate to your valentine!

Learn How To Make Healthy Chocolate: The Chocolate Project

Learn how to make amazingly delicious chocolate that’s actually healthy for you.

Check  out the  Healthy Chocolate Project

heart in chocolate


Copyright © Diana Herrington You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page or the direct link to the post.

About Diana Herrington

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.



Category: Nutrition

Comments (11)

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  1. Indeed, it is important to make the distinction between pure, dark chocolate (or cocoa) and chocolate candy. Pure, dark chocolate and cocoa have many wonderful health benefits as you have cited — as long as they are consumed in small quantities.

    Chocolate candy, on the other hand, is loaded with sugar and does nothing but rot our teeth.

  2. Soymoon says:

    I signed up for your Healthy Chocolate Project but have not received any emails or video links. I thought the project was starting on the 9th of February. Am I too early?

  3. I am sorry to hear this Soymoon as we did indeed start on February 9th. I do not see you on the list of subscribed; I will be speaking with Randy soon and find out what happened.

  4. Happy all is sorted out and you are now in!

  5. Shulamit Slotki says:

    Hi Diana, I have just discovered your site and wondered if I can subscribe to the Healthy Chocolate Project retroactively? I’ve bought your E book and am looking forward to making the gluten free recipes. This is my first e book. Shulamit

  6. Hi Shulamit, the Healthy Chocolate Project is timeless so now is a good time to start making your own chocolate.
    It was my first ebook to write and I am working on a Healthy Gluten Free Cookbook.

  7. Tricia says:

    According to ConsumerLabs a health watchdog group in the States, most pure cocoa has unacceptable levels of lead and cadmium.

    It is also high on the food sensitivity list as you and Randy know.

    People who love chocolate – especially dark chocolate, usually have an endocrine imbalance. In Chinese Medicine the bitter taste of dark chocolate is associated with the endocrine system (Fire Element).

    It doesn’t matter what is IN a food but how the energy of the food reacts to the energy of your body. In every case I’ve seen, cocoa/chocolate has lowered the energy of the person being tested. I’ve seen two people where it tested neutral but never good.

    Balance your Fire Element and your cravings for chocolate (and the bitter tase of coffee) will disappear.

  8. Randy Fritz says:

    Thanks Trish, Yes, hardly anyone ever tests good for chocolate. I have seen positive numbers for very specific products but even supposedly high quality commercial dark chocolate tests as bad as you can get.

  9. Janiepearl says:

    Hey aunt Diana. I am 12 years.I prefer brown chocolates to black…..Are these healthier for me??

  10. Well Janie, if you want to eat healthy chocolate it is best to eat dark chocolate. Read the label and see how much sugar is in it. Almost every chocolate you buy is full of sugar and that is not healthy. This is why it is best to make your own chocolate. Then you can even eat not so dark chocolate that is not full of sugar.

  11. Linda says:

    What about the caffine in cocoa/chocolate? Since having stomach issues I have had to stop eating it all together, I wanted to give up all stimulants. So personally it is easier not to eat it at all. Carob is far better for you.

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