Here's What Happens to Your Body if You Eat Dark Chocolate Every Day, According to Registered Dietitians

If one of your health goals is to eat more nutrient-rich foods, you might think that means saying goodbye to anything chocolatey. Sweet news: There’s 100 percent a place for chocolate in a balanced diet—especially if you go dark.

A daily dose of dark chocolate in moderation is actually good for you. Intrigued? Here, registered dietitians explain the nutritional benefits of dark chocolate, what to keep in mind when shopping for it and how you can expect your body to change if you swap out your milk chocolate for dark chocolate for a daily sweet treat.

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Is Dark Chocolate Healthy?

Registered dietitian Crystal Scott, RDN, explains that, when eaten in moderation, dark chocolate is considered healthy. Now, what's considered a moderate amount? Some research points to two to three chocolate bars a week. A study found eating the equivalent of three chocolate bars a week was associated with a lower risk of heart disease and stroke. Regular servings of dark chocolate was also linked to a reduced chance of developing Type 2 diabetes.

One reason why, she says, is because it’s high in antioxidants which help protect the body from toxins called free radicals. These unstable oxygen-containing molecules are a byproduct of human metabolism but are also found in air pollutants, chemicals in products, and certain foods. High amounts of free radicals in the body damage cells and tissues, increasing the risk of inflammatory diseases.

Health Benefits of Dark Chocolate

Eating foods high in antioxidants, such as dark chocolate, helps protect the body from free radicals. “Dark chocolate is rich in disease-fighting antioxidants and flavonoids, which studies suggest can play beneficial roles in the body including fighting cell damage related to aging, reducing blood pressure and lowering heart disease risk,” says registered dietitian and Mostly Plant-Based author Mia Syn, RDN. The higher the cocoa content, the higher the antioxidant activity in dark chocolate.

Both Syn and Scott say that dark chocolate also has several minerals that benefit the body—specifically iron, zinc and magnesium. Iron is an essential mineral with a wide range of health benefits to the body. One of its important duties is to make hemoglobin, a protein in red blood cells that carries oxygen to every part of the body. Not getting enough can lead to fatigue, G.I. issues and trouble concentrating. One dark chocolate bar provides 13 milligrams of iron.

Zinc is another important mineral found in chocolate. It helps support immune health and the National Institute of Health recommends 8 to 11 milligrams of zinc daily for adults. A bar of dark chocolate has 3.26 milligrams of zinc.. Magnesium also boosts the immune system along with keeping bones strong and helping neurons send messages throughout the brain. A dark chocolate bar contains 237 milligrams of magnesium.

With that said, dark chocolate is not meant to be your only source for these nutrients. Syn points out that dark chocolate is high in added sugar and saturated fat, which can both negatively impact health. “Additionally, it is a source of caffeine, which can cause restlessness and insomnia when consumed in excess,” she says. So while bits and pieces everyday is okay, the risks of eating a full candy bar daily can outweigh the benefits.

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Dark Chocolate Versus Milk Chocolate

If you have a sweet tooth, there’s a good chance that you've eaten milk chocolate. Though sweeter in taste, milk chocolate is the least healthiest of the two.

Milk chocolate contains only 10 to 30 percent of cocoa compared to dark chocolate that has a minimum of 35 percent. What milk chocolate lacks in cocoa, it makes up for with higher sugar and saturated fat. With a higher cocoa concentration, dark chocolate has five times as many antioxidants as milk chocolate.

Even if you are a die-hard milk chocolate lover, substituting even a small piece of milk chocolate for dark can produce some noteworthy changes. One, Scott says, is that you’ll be consuming less sugar since dark chocolate has a lower amount than milk chocolate. This means you’ll be less prone to the highs and lows a sugar rush can bring, affecting both mood and energy levels. Dark chocolate may also increase memory and cognition, possibly through increased blood flow to the brain.

With increased blood flow and disease-fighting antioxidants, studies show rich dark chocolate is good for the heart. In small amounts, dark chocolate was shown to lower cholesterol levels and reduce the risk of high blood pressure. Milk chocolate eaters, on the other hand, have a greater danger for heart disease because they tend to gain more weight than dark chocolate eaters.

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Healthy Ways to Snack on Dark Chocolate

When shopping for dark chocolate, Scott says to pay attention to the cocoa percentage—the higher it is, the healthier the chocolate. She recommends choosing dark chocolate with a cocoa percentage of 70 percent or higher. Scott also shares that choosing organic dark chocolate will ensure that you’re being minimally exposed to pesticides. As with any food, she explains it’s important to check the ingredients list for added sugar, which should be avoided.

One of the best parts of dark chocolate is that it can be savored on its own or paired with other healthy foods. Syn recommends melting the bar to coat fruit, such as bananas or strawberries. Scott adds that dark chocolate is a great topping for Greek yogurt.

If you're looking to add more protein to your snacks, Scott recommends dark chocolate in trail mix mixed with protein-rich nuts. Another protein-rich snack she likes to do is energy balls made from dark chocolate, dates and nuts. Lastly, dark chocolate can be a coating for chickpeas or almonds, creating protein-rich bites.

Aren’t you relieved to know that you don’t have to give up chocolate to live a healthy lifestyle? Just remember to avoid products with added sugar and to enjoy it in moderation—that way, you’re getting the maximum health benefit from this delicious sweet treat.

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Sources

• Crystal Scott, RDN, registered dietitian

• Mia Syn, RDN, registered dietitian