Evaluating the Validity of Chocolate’s Health Benefits

Authored by: Grace Liu

Art by: Anita Huan

Dark chocolate has gained traction for its potential health benefits in recent years. Although people typically consume it as a sweet indulgence, chocolate contains various bioactive components, such as polyphenols, flavonoids, procyanidins, theobromine, and essential vitamins and minerals. These components strengthen the immune system and protect against cardiovascular diseases, some cancers, and neurodegenerative conditions like Alzheimer's and Parkinson's diseases. Due to its anti-diabetic, anti-inflammatory, and antimicrobial properties, dark chocolate is often regarded as a functional food, providing health benefits beyond fundamental nutrition [1]. While some see chocolate as an unhealthy sweet treat, others have celebrated its health benefits. However, do these features hold up under scientific scrutiny? 

How unhealthy is chocolate? Cacao results from the dried and fermented seeds of the cocoa fruit and serves as the foundation of a sweet treat. The bean’s oils, known as cocoa butter, contain a blend of unsaturated fats (primarily oleic acid) and saturated fats (notably palmitic and stearic acids) [2]. While saturated fats are often associated with raising cholesterol levels and increasing the risk of heart disease, stearic acid, which makes up about one-third of the fat content in cocoa butter, is an exception. Researchers consider stearic acid distinct from cholesterol fasts, as it is non-atherogenic and plays a neutral role on cholesterol [2]. Dark chocolate also plays a significant role in weight management and improving lipid profiles for better heart health [1]. Because of this, concerns about chocolate being inherently unhealthy are inaccurate when consumed in small quantities. Moreover, dark chocolate also provides a decent source of essential minerals like magnesium, copper, and iron. A 100-kcal serving of dark chocolate contains around 36 mg of magnesium, about 9% of the recommended daily allowance; magnesium plays a role in muscle relaxation, energy production, and protein synthesis [2]. 

However, the primary source of chocolate’s impressive health benefits is polyphenols. Polyphenol content in chocolate highly depends on the sources of the raw ingredients and the manufacturing processes [3]. During chocolate processing, many polyphenols are lost in roasting, so the impact of chocolate on health is not equal to cocoa’s benefit. While many lab-based and experimental studies suggest that chocolate offers health benefits, a lack of large-scale studies on human populations makes it difficult to confirm these findings [4]. Out of the chocolate varieties—dark, milk, and white—which differ significantly in their cocoa content, dark chocolate contains the highest levels of cocoa solids, which are rich in bioactive compounds. These compounds improve blood flow, reduce inflammation, and potentially support cognitive function. However, the manufacturing process, including fermentation, roasting, and refining, can alter these levels and diminish health benefits. The theoretical benefits of polyphenols in chocolate are thus often overstated [5]. 

While the nutritional aspects of chocolate seem promising at the surface level, scientific findings are conflicting. Some research indicates statistically significant benefits with chocolate consumed in moderation, while others find no benefits at all. A 2021 study found no notable difference between chocolate's effects on blood pressure, cognitive function, anthropometry, fasting blood sugar, and lipid profile (HDL/LDL level, total cholesterol level, and triglyceride level) when compared to non-chocolate eaters [3]. However, in a study published earlier this year, researchers investigated the cognitive effects of dark chocolate consumption by having participants complete demanding tasks after consuming various doses of dark chocolate. They found that moderate consumption of dark chocolate significantly improved the accuracy and reaction time during the tasks. However, the highest dose did not show further benefits, indicating that moderate intake might be optimal for cognitive enhancement [6]. 

Although the possible health effects of polyphenols likely negate their low concentration, chocolate can still be a great addition in small amounts. It is highly dense in energy and its nutrients and can be incorporated in moderation as part of a balanced diet. However, despite having bioactive compounds associated with health benefits, it is not a replacement for medicine or treatment.

References

1. Samanta, S., Sarkar, T., Chakraborty, R., Rebezov, M., Shariati, M. A., Thiruvengadam, M., & Rengasamy, K. R. R. (2022). Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Current research in food science, 5, 1916–1943. https://doi.org/10.1016/j.crfs.2022.10.017

2. Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697

3. Tan, T. Y. C., Lim, X. Y., Yeo, J. H. H., Lee, S. W. H., & Lai, N. M. (2021). The Health Effects of Chocolate and Cocoa: A Systematic Review. Nutrients, 13(9), 2909. https://doi.org/10.3390/nu13092909

4. Montagna, M. T., Diella, G., Triggiano, F., Caponio, G. R., De Giglio, O., Caggiano, G., Di Ciaula, A., & Portincasa, P. (2019). Chocolate, "Food of the Gods": History, Science, and Human Health. International journal of environmental research and public health, 16(24), 4960. https://doi.org/10.3390/ijerph16244960

5. Ditchfield, C., Kushida, M. M., Mazalli, M. R., & Sobral, P. J. A. (2023). Can Chocolate Be Classified as an Ultra-Processed Food? A Short Review on Processing and Health Aspects to Help Answer This Question. Foods (Basel, Switzerland), 12(16), 3070. https://doi.org/10.3390/foods12163070

6. Sasaki, A., Mizuno, K., Morito, Y., Oba, C., Nakamura, K., Natsume, M., Watanabe, K., Yamano, E., & Watanabe, Y. (2024). The effects of dark chocolate on cognitive performance during cognitively demanding tasks: A randomized, single-blinded, crossover, dose-comparison study. Heliyon, 10(2), e024430. https://doi.org/10.1016/j.heliyon.2024.e024430