4 ways dark chocolate can boost your health and mood, from gut to heart to brain

If you are stocking up on chocolate for Easter, the plain, dark variety may be the way to go if you are after a healthy sweet treat. While both dark and milk chocolate are made using ingredients derived from cacao beans, the dark variety has more cacao than milk chocolate: between 50 per cent and 90 per cent, compared with between 10 per cent and 50 per cent. The higher cacao content gives dark chocolate a more intense flavour profile, often described as bitter or earthy, says Hong Kong-based dietitian Cyrus Luk. The higher the cacao content, the higher the levels of beneficial compounds such as flavanols – a type of antioxidant that has been linked to improved cardiovascular health, enhanced brain function and reduced inflammation. Dark chocolate also contains less sugar: roughly 5-30 grams (0.17oz to 1.1oz) per 100 grams, depending on the brand and recipe, compared with 30-50 grams per 100 grams for milk chocolate. Instead of milk, cocoa butter – a fat extracted from cacao beans – is usually used to create dark chocolate’s smooth texture, says Luk. This makes it suitable for vegans or those with lactose intolerance. Hong Kong bean-to-bar chocolate maker Conspiracy Chocolate’s founders design its confectionery to be healthy. Its products contain at least 75 per cent cacao and minimal amounts of organic raw cane sugar, and are flavoured with spices, nuts, fruit, and even mushrooms and tea. “Cacao is an incredible superfood, a great natural source of antioxidants, minerals and good fatty acids,” says Conspiracy Chocolate’s co-founder, Amit Oz. As dark chocolate is still calorie-dense, Oz recommends enjoying just a small amount and choosing the best quality you can afford. “Good-quality dark chocolate has rich, complex flavours, contains more nutrients and is satisfying even in small portions,” he says. Dark chocolate contains less sugar, but has a high fat content, so Luk suggests monitoring your intake, especially if you are overweight or obese. “Enjoyed in moderation, say between 20 grams and 30 grams a day as some studies suggest, dark chocolate can be a healthy addition to a balanced diet that also includes plenty of fruits and vegetables, whole grains, lean protein, and healthy fats,” he says. Here are four healthy reasons to treat yourself to dark chocolate regularly, not just at Easter. 1. Lift your mood If nibbling on dark chocolate makes you smile, there could be a reason. A small South Korean study found that consuming 85 per cent dark chocolate can help reduce negative emotions by changing the composition of bacteria in our gastrointestinal tract – our gut microbiome. Participants reported better moods after consuming 10 grams of 85 per cent cocoa dark chocolate, three times a day. Those who ate chocolate containing 70 per cent cocoa or no chocolate at all did not report the same effects. The results were published in 2022 in The Journal of Nutritional Biochemistry. Dark chocolate has prebiotic effects, in that it can restructure the diversity and abundance of intestinal bacteria, the researchers say. Levels of the gut bacteria Blautia obeum were much higher in the group that consumed 85 per cent dark chocolate; increased levels of the bacteria have been correlated with positive mood changes and a healthier gut microbiome. Your gut microbiome plays a vital role in your mental health. If there are imbalances, your gut sends signals to your brain – a connection known as the gut-brain axis – which may trigger mood changes. An unbalanced gut microbiome can influence the development of mood disorders like anxiety and depression, whereas a balanced gut microbiome is associated with emotional well-being. “Cacao contains theobromine, a mild euphoric, as well as some caffeine, which is a stimulant – this is why eating dark chocolate gives you an emotional ‘high’,” says Oz. “The ancient Mayans associated this feeling with spiritual meaning, giving cacao an honourable place in society. Today, we would benefit from acknowledging chocolate as one of life’s little pleasures.” 2. Lower type 2 diabetes risk A long-term US study found that while consuming both milk and dark chocolate was associated with a lower risk of type 2 diabetes, people who consumed a small amount – 28 grams – of the dark variety five times a week had a 21 per cent lower risk of developing the condition compared with those who did not. The findings were published in December in The BMJ. The study showed that eating more milk – but not dark – chocolate was linked to long-term weight gain, which is known to raise the risk of diabetes. 3. Boost brain power Eating dark chocolate can supercharge your brain power, assist with memory and improve your ability to focus and problem-solve. A Japanese study, published in 2022 in the Journal of Behavioural Neurology, found that healthy middle-aged adults who consumed five 5g pieces of 72 per cent dark chocolate per day for four weeks reported less physical and mental fatigue compared with participants who did not consume any chocolate. They also showed improved memory and executive functioning – such as problem-solving and increased grey-matter volume, an important indicator of cognitive function. Another small study, also by Japanese researchers, found that participants who consumed polyphenol-rich dark chocolate showed higher levels of accuracy and concentration in prolonged, high-stress settings, versus participants who ate chocolate that was low in polyphenols – micronutrients that naturally occur in plants. The results, published in 2024 in the journal Heliyon, suggest that cacao polyphenols may improve cognitive performance and concentration when carrying out cognitively demanding tasks. 4. Lower risk of high blood pressure Hypertension, or high blood pressure, is a serious risk factor for cardiovascular disease, contributing to the development of coronary artery disease, heart failure and stroke. According to the World Heart Federation, a Switzerland-based non-governmental organisation, cardiovascular disease is the world’s number-one killer. Luk says that the flavanols in dark chocolate may have positive effects on hypertension, particularly in people with pre-existing health conditions like type 2 diabetes or other cardiovascular disease risk factors. However, he notes that these effects may not be as significant in younger or healthier populations. A few studies support the benefit of dark chocolate on blood pressure, although more research is still needed. For instance, a Chinese study published in 2024 in the journal Scientific Reports showed that dark chocolate intake can significantly reduce the risk of essential hypertension – high blood pressure where no underlying medical condition is the cause. The researchers also observed a possible link between dark chocolate consumption and a reduced risk of venous thromboembolism, a condition in which blood clots form in veins. Blood clots are often the underlying cause of heart attack and stroke. “Regular consumption of moderate amounts of high-flavanol dark chocolate may therefore serve as a complementary approach to supporting heart health,” Luk adds. Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.

4 ways dark chocolate can boost your health and mood, from gut to heart to brain

A dietitian and a chocolate craftsman explain why it is OK to indulge a chocolate craving – as long as it is dark, and only in moderation