On occasions many of us might eat just a little too much chocolate. But a certain type of chocolate might not be so bad (in moderation of course!) Dark chocolate has actually been linked to many health benefits, potentially related to its high cocoa and antioxidant content.

Extensive research has found dark chocolate to be beneficial for heart health, where it may even exert a protective effect on the cardiovascular system. One meta-analysis suggested that it could be more effective than placebo in reducing blood pressure, due to its flavanol-rich content. Dark chocolate could be particularly beneficial in those with hypertension, as small reductions in blood pressure can substantially reduce the risk of cardiovascular disease. However, this effect has also been noted in healthy individuals. In addition, dark chocolate may also help to reduce total and LDL cholesterol, again attributed to its flavanol content.

The antioxidants in dark chocolate could also lead to improved insulin sensitivity, which may be beneficial in reducing the risk of type 2 diabetes. In one study, dark chocolate consumption was actually found to improve metabolism, whilst another study suggested that as little as smelling dark chocolate could suppress appetite.

So maybe chocolate of the dark variety isn’t so bad after all? Of course, as with anything it’s important to consume it in moderation and as part of a healthy diet, after all it does have a high fat content. Despite the supporting research, this doesn’t give you a reason to consume excessive amounts, but you could certainly swap to eating dark chocolate instead of consuming it’s not so healthy counterparts?

Adie Blanchard – Research

References

Cooper, K. A., Donovan, J. L., Waterhouse, A. L., & Williamson, G. (2008). Cocoa and health: a decade of research. British Journal of Nutrition, 99(01), 1-11.

Desch, S., Schmidt, J., Kobler, D., Sonnabend, M., Eitel, I. et al. (2010). Effect of cocoa products on blood pressure: systematic review and meta-analysis. American Journal of Hypertension, 23(1), 97-103.

Grassi, D., Lippi, C., Necozione, S., Desideri, G., & Ferri, C. (2005). Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. The American Journal of Clinical Nutrition, 81(3), 611-614.

Martin, F. P. J., Rezzi, S., Peré-Trepat, E., Kamlage, B., Collino, S.  et al. (2009). Metabolic effects of dark chocolate consumption on energy, gut microbiota, and stress-related metabolism in free-living subjects. Journal of Proteome Research, 8(12), 5568-5579.

Massolt, E. T., van Haard, P. M., Rehfeld, J. F., Posthuma, E. F., van der Veer, E. et al. (2010). Appetite suppression through smelling of dark chocolate correlates with changes in ghrelin in young women. Regulatory Peptides, 161(1), 81-86.

Ried, K., Sullivan, T., Fakler, P., Frank, O. R., & Stocks, N. P. (2010). Does chocolate reduce blood pressure? A meta-analysis. BMC Medicine, 8(1), 39.

Tokede, O. A., Gaziano, J. M., & Djoussé, L. (2011). Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis. European Journal of Clinical Nutrition, 65(8), 879-886.