Who doesn’t crave the creamy, nutty, and well, downright chocolatey goodness of this dark brown delicacy every once in a while.
If you stick with the “real deal” when it comes to dark chocolate and cacao (I’ll explain exactly what that means a little later), not only will your palate thank you, your body and mind will appreciate it as well!
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What is Chocolate? It All Starts with the Cacao
Chocolate as we know it today comes from the plant called cacao, which grows in low-hanging pods on in tropical regions of the world. Ancient peoples knew about cacao’s intense stamina-enhancing properties; the beans in raw form and in other ways have been eaten for hundreds, if not thousands, of years by cultures where cacao trees grow.
It has only been over the last approximately fifteen years, however, that modern science has caught on to the immense healing benefits that cacao can bring to the table, or the foil wrapper, as the case may be.
Cacao and The Kunas
In the early 2000s, Harvard Medical School researchers began to investigate the benefits of cacao by looking at one of the oldest cultures still in existence.
The Kunas have lived for generations on Caribbean islands off the coast of Panama. Interestingly, they also have some of the lowest rates of heart disease rates globally. Researchers at Harvard University who studied them back in 2005 thought this was odd since they were (and still are) very poor. The majority of Kuna individuals do not have access to conventional medical services such as hospitals, clinics or individual doctors. What the researchers did find, however, is that the diet of a typical Kuna person included, on average, about 4 to 5 cups of a liquid cacao drink, similar to a healthy version of our “hot chocolate,” every day.
5 Reasons to Indulge (Just a Little) In That Chocolate Craving
Before I go deeper into what science has discovered about the health benefits of cacao and how it may potentially help you in specific ways, I want to be clear. I am not suggesting that you should go out and eat all the store-bought chocolate pieces, brownies, and candy bars you want!
In the last section, I will present some recommendations regarding how much of a “good thing” is healthy, and in what form. Just like with most things in life, a little goes a long way when it comes to chocolate.
#1. Chocolate is a Powerful Antioxidant
It may come as a shock to you that such a yummy “treat food” can actually help you lower oxidative stress, but it is true. Chocolate contains some of the same flavonoids that are also found in red wine and berries. These include polyphenols such as procynanidins and epicatechins, powerful antioxidants designed to attack free radicals that can lead to DNA damage.
#2. Chocolate is Heart Healthy and Can Balance Metabolism
There are several studies out there which directly link dark chocolate to cardiovascular health, a decrease in LDL levels (i.e. the bad kind of cholesterol) and lower blood pressure in general. A 2017 Chinese study found that 2 – 6 servings of chocolate a week was “associated with decreased risks of CHD, stroke, and diabetes.”
#3. Chocolate can Boost Immune Function
Cacao helps the immune system in a variety of ways, including through the introduction of essential fatty acids, encouraging an upregulation of healthy gut bacteria, the presence of flavonoids and so much more. Specifically, however, researchers have discovered that certain phytonutrients present in cacao such as theobromine can affect immune system cells directly and may even help to calm autoimmune reactions.
#4. Chocolate Helps the Brain and Mood
Cacao contains some interesting substances that are found in only a few plants in nature. One such substance is called anandamide. Anandamide is a type of fatty acid and also a neurotransmitter. It is sometimes called the “bliss molecule” because of its ability to elevate mood. In addition, anandamide supports the endocannabinoid system and is found in cannabis as well, according to a 2018 study at the Universidad Católica de Cuyo in Argentina, amongst others.
Finally, a 2015 study conducted by the Mayo Clinic found that consumption of cacao daily was linked to improvements in “mild cognitive impairment” amongst older adults. In part, this may be because the phytonutrients within cacao help to increase blood flow to the brain.
#5. Chocolate May be Cancer-Preventative
With all the above going on, it is no wonder that dark chocolate is also considered to be cancer-preventative when consumed in moderate amounts. Indeed, there is ample scientific evidence to support this connection.
Several studies have made the link between high levels of antioxidants in cacao and cancer cell growth inhibition. Specific kinds of cancer that have been verified by evidence-based studies include cervical, lung, breast and colon cancer, as well as leukemia.
As a side note, a 2005 study conducted at Georgetown University shed light as to exactly how cacao may be cancer protective. The researchers discovered that particular proteins in cacao had an inhibitive effect on other kinds of proteins that are known to be cancer-causing.
Of course, additional substances within cacao, including monounsaturated fats which have long been associated with cancer prevention and healing, make cacao a cancer prevention substance as well.
The Best Way to Consume Dark Chocolate
The way you “choose to indulge” in this healthy snack is largely up to you and your tastes. If you are going for health as well as satisfaction, however, you may want to take note of these basic tips:
#1. Stay away from milk chocolate. Milk chocolate often contains more butter, milk, and other dairy products than chocolate as well as a hefty amount of sugar. In the end, this option will do you more harm than good. When it comes to nutrition, stick with dark chocolate or straight cacao “nibs.”
#2. Keep it high on cacao and low on sugar. Take a stroll down any health food aisle and you will see that there are tons of options out there for dark chocolate which has low or even no sugar and is also high on the cacao end. A good percentage, according to experts, is around 56 to 70%. For a no-sugar option, try some of the tasty chocolate bar brands that use stevia or monk fruit instead of sugar.
#3. Make sure it is organic! This is a no-brainer and, of course, is the advice I would give for every consumer purchase choice you make! Going organic with your chocolate avoids unnecessary and harmful hormones, antibiotics, pesticides, and GMOs.
#4. Enjoy in moderation. Stick with just one or two squares a day and you will be on your way to health and will have satisfied that chocolate craving as well. If you really want to reap healthy rewards, try munching on straight cacao “nibs” which are available at most health food stores or online.
~Recipe~ Festive Goji Berry-Coconut Raw Chocolate Balls
These balls are a favorite of mine. The red and white colors sprinkled in them make them a festive choice for this time of year.
[amd-zlrecipe-recipe:48]
Cacao Contains a Multitude of Common Essential Nutrients (and Some Surprising Ones Too)
All superfoods are such because of the amount of concentrated nutrients within them. Cacao, or natural chocolate, is no exception. Each cacao bean contains a hefty amount of the following vital nutrients:
- Vitamin A
- Vitamin C
- Vitamin E (Alpha Tocopherol)
- Vitamin K
- Vitamin B12
- Thiamin
- Riboflavin
- Niacin
- Folate
- Potassium
- Magnesium
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Zinc
- Copper
- Manganese
- Selenium
- Choline
- Betaine
- Pantothenic Acid
- 3 kinds of healthy fats
- Protein
- Flavonoids
- Caffeine
- Brain, mood, and gut-healthy amino acids
And that is just the beginning! It’s safe to say that chocolate in its raw form packs “quite a punch” when it comes to the nutrients that our bodies need every day.
Editor’s Note: This article was originally published in December 2019 and was updated in November 2023.
Article Summary
Chocolate as we know it today comes from the plant called cacao.
Only in the last 15 years has modern science caught on to the immense healing benefits of cacao.
5 Benefits of Dark Chocolate:
- Chocolate is a Powerful Antioxidant
- Chocolate is Heart Healthy and Can Balance Metabolism
- Chocolate can Boost Immune Function
- Chocolate Helps the Brain and Mood
- Chocolate May be Cancer-Preventative
Each cacao bean contains a hefty amount of vital nutrients.
Stefan Manov says
How to recognize the proper Stevia ? Should it be liquid and what should it say on the ingredient list ?
Hi Stefan –
Thanks for your note.
We have a fantastic article on the benefits and the effects of stevia: https://bit.ly/345WrgX
Here’s a helpful excerpt from the article, which can help answer your question:
“Ideally, you should only use stevia products made from organically grown stevia crops to avoid pesticide and other chemical contamination. Although there are currently no genetically modified stevia strains grown anywhere in the world, even some organic versions of stevia contain additives. It’s always a good idea to read the label, especially since non-organic stevia products can sometimes be combined with non-caloric sweeteners made from GMO corn.”
Hope this is helpful. Please let us know if we can assist you with anything else.
Blessings and love from the entire TTAC family to yours!
Hello, i was thinking about buying a liquid stevia, but it’s brown, and has many ingredients, do you see any harm in this ? I hope you answer, and many people see this.
Ingredients:
Cold water extract (Stevia Rebaudiana) extracted in distilled water. Concentration: 40% dry matter. Diterpene glycosides: stevioside, rebaudioside: A, B, C, D, E, dulcoside, etc .; trace elements: calcium, magnesium, potassium, phosphorus, zinc, iron, selenium, sodium, chromium, manganese, copper, cobalt and silicon; vitamins from groups A, B, C, E, PP and beta-carotene; flavonoids, pectin, tannin, 17 types of amino acids, essential oils and more.
Hi Stefan, most of those ingredients look pretty clean to us but we always recommend choosing organic and looking up 3rd party testing and reviews of the product. Here’s a great article on stevia that offers a bit more of an explanation: https://thetruthaboutcancer.com/stevia/. Thank you.
I put cacao in gell caps and consume them when not present in my smoothies.
Cacao powder generally contains considerable heavy metals. Almonds & pumpkin seeds are high in Omega 6 and also phytates. Soaking overnight reduces the phytates.
Charlene, your recipe looks good except that I cannot find cacao powder available at my local health food store in Ottawa, Canada and I do not want to order online. I only see Cocoa powder at my local grocery stores.
Hi Silvia, cocoa and cacao are not quite the same. Cocoa is heated to higher temps and also contains fillers, sweeteners etc. Best to stick to cacao powder, nibs etc. for health effects (although admittedly cocoa makes a better hot chocolate and still contains some health benefits if you stick with organic and low sugar).
Online may be the only choice although Navitas is the brand that we see at most places like Whole Foods, Sprouts etc. We hope this helps!
I use nutiva brand of cacao and it’s the cleanest. I heard about it from Vani Harri otherwise know as the food babe. And she really takes the time to investigate everything she puts in her mouth, from product to company. And she’ll call them out if anything is shady. The sun warrior brand has a proposition 65 warning and has heavy metals. It labels it on the package.
Thanks for this article!. This post was very informative about chocolate consumption and very interesting also.
Hi there – we’re glad to know your feedback! Thank you for sharing 🙂
thanks for sharing informative content. benefits of dark chocolate are Really Healthy in cancer
I used to enjoy dark chocolate regularly, but I also seem to have cartilage damage around one ear from an outer-ear infection I had 20 years ago, and I’ve had incredible pain around that ear, and realized, through experimentation, that it’s because of the chocolate. As long as I stay away from it, I don’t have the problem. If I get even half a square, the pain is back!! I seem to have to try it every several months to confirm to myself that I really still can’t handle it; and it happens every time.
Dark Chocolate isn’t healthy nor unhealthy. It has no health of its own. It is an inanimate object. It is healthful. Very few schools teach correct English. Government schools are worse, but very few are good.
Absolutely! It contains a decent amount of soluble fiber and is loaded with minerals.
hello, I completely agree with the article. I, for example, have completely given up refined sugar, but sometimes I want something sweet. So I discovered dark chocolate with 97% cocoa. With a cup of hot coffee it tasty really very well. After such a snack, I get a lot of strength and energy . you can still deliciously combine this chocolate with pancakes without sugar, just sticking a piece inside before frying
I love chocolates too much. Thanks for explaining about dark chocolates. It is very good tips in this article. I will remember these tips always. Thanks for sharing.
I love Dark Chocolate…thanks for shareing such a nice post
I think Dr Mercola products would contain dark chocolate. You can write and ask him. I am interested in your descriptions.
Suzanne
Dark chocolate lover
BTW I noticed in supermercados in Ecuador that dark chocolate was on the shelves.