General information, not medical advice.
News articles about eating dark chocolate daily have been circulating this week. Is it really good for you? Here is what health sources say, and how to pick a better bar when you are at the supermarket.
What are the possible benefits?
Cleveland Clinic says dark chocolate, which has between 50% and 90% cacao solids, may help protect heart health, support blood pressure and cholesterol, and improve mood and brain function, but notes that more research is needed on several of these. Northwestern Medicine says high-quality dark chocolate in small portions can support heart health, blood pressure and brain health. The benefits are linked to plant compounds called flavanols and polyphenols.
These are "may" and "can" findings, not guarantees. Dark chocolate is a treat, not a medicine.
How much is reasonable?
The two sources differ:
- Northwestern Medicine: about 10 to 30 grams a day, roughly one to three squares of a standard bar, up to six servings a week, with 70% cocoa or more.
- Cleveland Clinic: 1 to 2 ounces (about 30 to 60 grams) a day.
If you are watching your weight or blood sugar, the smaller amount is the safer starting point.
The downsides
- Calories and sugar. Dark chocolate is high in calories. Cleveland Clinic suggests looking for less than 8 grams of sugar per serving.
- Caffeine. Cleveland Clinic notes about 50 to 60 milligrams in 2 ounces of 70% dark chocolate, which can affect reflux, and Northwestern Medicine says caffeine can affect sleep and heart rate.
- Heavy metals. Northwestern Medicine notes that dark chocolate may contain lead and cadmium, another reason not to overdo it.
- Uric acid. High intake can raise uric acid levels, which matters if you have gout.
- Diabetes. Northwestern Medicine says people with diabetes can include small amounts but should monitor blood sugar and pair chocolate with protein or fat. Ask your doctor for personal advice.
A Singapore shopping tip
The Health Promotion Board's Healthier Choice Symbol appears on some packaged foods, including chocolate confectionery. Products with the "Lower in Sugar" tagline have at least 25% less sugar than similar products in the same category, according to HealthHub. A symbol does not make chocolate a health food, but it can help you compare bars.
Simple ways to enjoy it
Pick a bar with 70% cocoa or more, break off a couple of squares, and eat them slowly with a cup of coffee or tea. Avoid eating the whole bar in one sitting.
If you have a medical condition, are pregnant or take medication, check with your doctor or pharmacist.
