Sweet without harm: Which chocolate is actually good for your health

What is the minimum cocoa content in chocolate?

According to the expert, the minimum should be around 70% cocoa. It is concentration ensuring that chocolate contains enough flavonoids - powerful antioxidants that support heart health and reduce inflammation.

85% cocoa contains more flavonoids and less sugar. Meanwhile, 99% cocoa is almost sugar-free, but such chocolate is very bitter and may be less palatable.

How often can you eat dark chocolate?

It is recommended to eat 20-30g of dark chocolate (85%) 2-4 times a week.

Studies have shown that consuming 85% chocolate for 3 weeks:

• Reduces negative emotions
• Increases diversity in gut microbiota
• Improves psycho-emotional state

Which ingredients should be included?

Look for chocolate with these ingredients:

• Cocoa mass, cocoa butter
• Cane sugar (in moderate amounts)
• Natural vanilla or vanilla extract

The following ingredients are strongly undesirable:

• Palm oil or hydrogenated fats – may affect lipid profile
• Vanillin (artificial flavor) – often used instead of real vanilla
• Emulsifiers (E476 - polyglycerol polyricinoleate) – long-term safety is still under research
• Maltodextrin, glucose syrup – have a high glycemic index

The expert explained that the percentage of cocoa refers to the sum of cocoa mass and cocoa butter, but it doesn't guarantee a low sugar content. In some chocolates, the cocoa is 70%, but sugar is listed first in the ingredients, meaning it is present in larger amounts than other ingredients.

A good option is no more than 20-25g of sugar per 100g of product. Ideally, sugar should be third or lower in the ingredient list.

Should you buy chocolate with sweeteners?

Sweeteners can be appropriate if you are avoiding sugar (diabetes, insulin resistance, weight loss). Or if you choose products with sweeteners such as erythritol, stevia, or allulose.

Aspartame and sucralose are not recommended due to conflicting data on their metabolic impact.

Safe and harmful additives

Recommended additives include:

• Nuts (almonds, walnuts, hazelnuts) – a source of Omega-3, protein, fiber
• Freeze-dried berries – antioxidants, polyphenols
• Cocoa nibs – an extra boost of flavonoids

Avoid chocolate with the following additives:

• Caramel, cookies, truffle fillings, marshmallows – contain a lot of sugar, trans fats, and artificial additives
• Candied fruits – often contain glucose-fructose syrup

You may also be interested in:

• 8 foods that may reduce the risk of cancer and diabetes
• No.1 berry that promotes quick and easy weight loss

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.