What to look for in a ‘healthy’ chocolate: A Guide

When we think of chocolate, we often associate it with indulgence. The truth is, not all chocolate is created equal.

The rise of ‘healthy’ chocolate brands prompts the question: Can chocolate actually be good for you? Let us walk you through the composition of chocolate, its health benefiting ingredients, and how you can learn to make the best chocolate choices for your health.

There’s a lot of talk of ‘chocolate addiction’. Many people still view chocolate through a negative lens. And whilst many conventional chocolate brands in the mainstream are pretty bad for you, it’s worth remembering that cocoa at its root, does have plenty of benefits — the unprocessed kind that is.

It’s unfortunate that the ‘mainstream’ chocolate manufacturers often manipulate the sugar, salt, and fat content to hit what scientists call the “bliss point,” making it super difficult to stop eating. It really does give chocolate a bad rep!

So, in reality, the bitter, natural cocoa in high-quality dark chocolate doesn't trigger this addictive craving; it's those ultra-processed ingredients that do.

Chocolate’s potential as a health food or sugary indulgence depends entirely on its ingredients and how it’s produced. They offer anything from a sweet fix to a surprisingly nutritious snack choice.

Cocoa butter, the natural fat within the cocoa bean, is so much more than just an important ingredient in chocolate manufacturing. Unlike many other fats, cocoa butter melts perfectly at body temperature, delivering that silky, melt-in-your-mouth thing that we crave. This, is indeed the magic behind its rich texture, yet it also has many surprising health benefits.

What about fat content?

And while it’s high in saturated fats, its unique structure means it doesn't raise cholesterol levels like other saturated fats, making it a far less guilty indulgence than you have been led to believe. All things in moderation, of course. Remember, a balanced diet is exactly that, balanced.

Pure chocolate is rich in natural compounds like theobromine, flavanols, and polyphenols, all known to support our health in different ways.

Theobromine: Nature’s stimulant - a naturally occurring compound in chocolate that has a similar but much milder effect than caffeine. It acts as a stimulant, providing a gentle energy boost without the jitteriness associated with a coffee, for example.

What’s more, theobromine also has vasodilatory properties, meaning it helps to widen blood vessels and improve circulation. It can ultimately lead to better cardiovascular health.

Flavanols: Heart-healthy antioxidants - powerful antioxidants found in cocoa, are known for their heart-boosting effects. These compounds help ease inflammation, improve circulation, and stimulate the production of nitric oxide — keeping blood vessels relaxed and functioning well.

Consistently including flavanols in your diet has been associated with lower blood pressure, better blood flow, and a reduced risk of heart disease.

Polyphenols: Natural disease fighters - found abundantly in dark chocolate, are potent antioxidants that shield the body from oxidative stress, a key contributor to the development of chronic conditions like heart disease and type 2 diabetes.

Through dealing with harmful free radicals, these compounds support overall health and help lower the risk of inflammation-driven illnesses.

The short answer is, well, it depends!

As mentioned previously, not all chocolate is created equal. Most store-bought, sugary chocolates are essentially junk food with little nutritional value. Dark chocolate, especially with 70% cocoa or more, offers a better alternative. It's rich in fibre and much lower in sugar, making it a more balanced choice for indulging your sweet cravings while supporting your health.

Coming back to our favourite now, cocoa butter. One of the most unique properties of cocoa butter is its melting point. Cocoa butter melts at body temperature, creating the smooth, velvety texture that makes chocolate melt effortlessly in your mouth.

This is also linked to its ability to release flavour slowly. Did you know that properly tempered chocolate, often found in the better quality chocolate bars, maximises this effect?

Our melt in the mouth pick:

How chocolate can help reduce inflammation

Returning to polyphenols. Studies have shown that they improve blood vessel function by increasing the production of nitric oxide, a compound that helps keep blood vessels relaxed and healthy.

Gut health and chocolate

Interestingly, the gut microbiome also plays a role in how we absorb the beneficial compounds in chocolate.

As chocolate is digested, polyphenols engage with gut bacteria, unlocking their health-boosting properties. Research suggests that those with a diverse gut microbiome may gain even more benefits from chocolate, especially in terms of heart health and reducing inflammation. Additives, such as emulsifiers in cheap chocolates can have a detrimental effect on the gut, however.

Finding healthy chocolate in store

When on the hunt for healthier options, start by reading labels very carefully. Look for chocolate that contains at least 70% cocoa solids and has the fewest ingredients possible. Avoid chocolates that list sugar as the first ingredient or include artificial flavourings and emulsifiers. To be concise, choose healthy chocolate brands that prioritise quality and health over mass production.