The sweet truth: Unwrapping the health benefits of chocolate | Sponsored: Molly Kimball

It’s a stereotype that holds true: chocolate is the quintessential comfort food. We love to eat it; we love how it makes us feel. And we love to use chocolate as a token of affection – especially around Valentine’s Day.

We also love the headlines that seem to justify our sweet cocoa indulgences with messaging that chocolate – especially dark chocolate – is good for us.

But just how nutritious is it, really? 

What the science says

Here’s what research tells us about the benefits of cocoa-rich products, including dark chocolate:

• Improved heart and vascular health, including better blood pressure control, vasodilation and heart function as well as reduced inflammation
• Better blood sugar management through potential insulin sensitivity improvement, which in turn may help reduce the risk of developing Type 2 diabetes
• Mental wellbeing, including enhanced mood and brain function

It’s worth noting that not all studies have found benefits. Also, some studies used cocoa supplements, which are usually more concentrated than typical dark chocolate.

Understanding chocolate’s beneficial elements

The cacao bean is at the heart of chocolate’s health benefits. It’s one of the top sources of flavonoids, a group of compounds with antioxidant and anti-inflammatory effects.

Not all chocolate is particularly nutritious, though, including many products labeled as “dark chocolate.”  To make the most of chocolate’s health benefits, here’s what to look for:

• High cocoa content: More cocoa generally means more flavonoids. Look for dark chocolate that contains at least 70 percent cocoa. If it does not say the percentage on the label, chances are it’s not
• Minimal processing: Techniques like dutching – alkalizing the cocoa – can significantly reduce the concentration of flavonoids. Look for brands with processing details on their labels, including information about low-heat roasting and minimal alkalization.
• Simple ingredients: Look for fewer add-ins like milk solids, vegetable oils and emulsifiers. These typically indicate less-than-optimal chocolate. All that’s really needed are a few ingredients like chocolate liquor (it may be listed as cacao), cocoa butter and maybe a little sugar and sea salt.

Recommended brands and products

While specific brands might not consistently provide data on flavonoid content, opting for those known for minimal processing and high cocoa percentages can be beneficial. Three chocolate brands I look for include Alter Eco, Hu and Pascha.

For those watching their carbohydrate and sugar intake, brands like ChocZero and Lily’s offer options designed to have minimal impact on glucose levels. ChocZero offers 92 percent dark chocolate. Lily’s only goes up to 55 percent but still makes satisfying chocolate treats with little to no sugar.

The bottom line

When gifting your Valentine with chocolate, consider quality and simplicity to savor it wisely and reap the potential benefits of this beloved treat.

Recipe: Low Carb Double Dark Chocolate Cookies

This cocoa-rich recipe is naturally gluten-free and grain-free, sweetened with plant-based zero-sugar sweeteners. (Makes 16 cookies)

Ingredients

• Nonstick cooking spray
• 2 large egg whites
• 1/2 cup granular Swerve
• 1/4 cup allulose syrup
• 1 teaspoon vanilla extract
• 1 cup plus 2 tablespoons finely ground almond flour
• 1/2 cup unsweetened cocoa powder
• 1 teaspoon baking soda
• 1/4 teaspoon kosher salt
• 3/4 cup stevia-sweetened dark-style chocolate chips (e.g., Lily’s), divided
• Flaky sea salt

In a medium bowl, whisk egg whites, Swerve, allulose and vanilla until frothy, 1 1/2 to 2 minutes.

In a large bowl, whisk together the almond flour, cocoa powder, baking soda and salt. Add in the egg white mixture and stir with a spatula until combined. Fold in about half of the chocolate chips. Roll dough into balls then wrap with plastic. Refrigerate at least 2 to 3 hours; dough must be chilled before baking.

Preheat oven to 350 degrees. Line baking sheet(s) with parchment. Working with one ball of dough at a time (leave the other in the fridge), roll the dough into balls, about the size of a golf ball, or just a smidge smaller. Press the dough ball to flatten slightly.

Place two inches apart on the prepared baking sheet and sprinkle with flaked sea salt (optional). Gently press remaining chocolate chips into tops of cookies.

Bake for 9-10 minutes, until just set on the edges. Let the cookies cool on the baking sheet at least 15 minutes. They will continue to cook slightly as they sit on the baking sheet.

Store in an airtight container for up to 4 days or refrigerate up to 7 days.

Per Serving (one cookie): 80 calories, 6 grams fat, 2 grams saturated fat, 55 mg sodium, 15 grams carbohydrate (2 grams net carbs), 4 grams fiber,

Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.