EatSafeWhat Happens to Your Body When You Eat Chocolate Every Day
Why We Love Chocolate
If you're a chocolate lover, you may be confused about whether eating the sweet treat does a body good or is detrimental to your health. The answer: It depends. Chocolate comes in various forms—white, milk and dark—each with its own ingredient makeup. As a result, their nutritional profiles vary widely.
Much of the research has been conducted on milk and dark chocolate because they contain cacao solids, which come from the cacao plant.
(White chocolate doesn't contain cacao solids; it only contains cocoa butter.) Once the solids are roasted, they are known as cocoa. Many of the purported health benefits of chocolate are related to components of cacao solids.
Benefits of Daily Chocolate Consumption
Might Improve Your Heart Health
Dark and milk chocolate contain cacao solids, parts of the cacao plant, albeit in different amounts. Cacao contains flavonoids—antioxidants found in certain foods such as tea, berries, leafy vegetables and wine. Flavonoids have various health benefits, including supporting heart health. Since dark chocolate has a higher percentage of cacao solids by volume, it's also richer in flavonoids.
"Research has highlighted some interesting potential health benefits of eating dark chocolate, especially when it comes to heart health."
One study investigated whether eating dark chocolate could impact the risk of developing cardiovascular diseases (CVDs). According to the findings, regular dark chocolate consumption was linked to a 27% lower risk of developing hypertension. Additionally, it suggested a 31% lower risk of venous thromboembolism (a condition caused by blood clots).
May Reduce Menstrual Cramping
Similar to the flavonoid content, dark chocolate is richer in magnesium than milk chocolate. A 50-gram serving of dark chocolate provides 27% of the Daily Value (DV) while the same serving of milk chocolate contains about 31 milligrams of magnesium, 7% of the DV.
Magnesium has been shown to help relax muscles, including the uterine lining. This can help ease menstrual cramps, potentially leading many menstruating individuals to crave chocolate during menstruation.
May Support Healthy Iron Levels
Iron-deficiency—a condition that can lead to fatigue, weakness and brittle nails—impacts 14% of the U.S. adult population. But for you chocolate lovers, there's good news! Dark chocolate is an excellent source of iron—a 50-gram serving provides 33% of the DV.
Chocolate Nutrition Breakdown
Here's how different types of chocolate compare nutritionally per 50-gram serving:
Chocolate Varieties Compared
Dark chocolate varieties showcasing different cocoa percentages
Dark Chocolate vs Milk Chocolate
While both contain cacao solids, dark chocolate generally has a higher percentage of cacao (70% or more) compared to milk chocolate (which typically contains 10-50% cacao). This means dark chocolate contains more flavonoids and potentially more health benefits.
Is Chocolate Safe for Everyone?
While chocolate is safe for most people without an allergy to it, there are some precautions worth considering.
May Increase Your Risk for High Cholesterol
While there are some potential health benefits of eating chocolate, there are possible negative consequences, too. All types are relatively high in saturated fat (providing about 50% of the DV) and added sugars (especially milk and white chocolate). Overconsumption of saturated fat and added sugars is associated with high cholesterol and a higher risk of cardiovascular disease.
May Exceed Safe Heavy Metal Consumption
While dark chocolate can have positive effects on your health, a report found that eating dark chocolate every day may contain levels of heavy metals that can be concerning for certain populations. The researchers tested 28 popular dark chocolate brands and found that 23 contained levels of lead and cadmium that may be dangerous to consume on a daily basis.
To minimize the risk of consuming excess amounts of lead and cadmium through dark chocolate, it is advised to only eat dark chocolate on occasion.
4 Ways to Enjoy Chocolate
There are many delicious ways to incorporate chocolate into your diet in moderation:
- Pair with berries: Add dark chocolate to a mixed berry bowl for a nutrient-rich snack or a sweet, antioxidant-rich nighttime treat.
- Add to smoothies: Use cocoa powder in smoothies for added flavor and antioxidants.
- Add shavings to oats or yogurt: Grate dark chocolate shavings over oatmeal or yogurt for a touch of sweetness.
- DIY hot cocoa: Create homemade hot cocoa using unsweetened cocoa powder and your choice of milk.
Whether you're craving a sweet treat or looking for potential health benefits, chocolate can be enjoyed responsibly as part of a balanced lifestyle. Research shows that dark chocolate has potential benefits for heart health, cognitive function, menstrual cramps and iron deficiency. That being said, one food generally won't make or break your health.
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