Chocolate is more often associated with indulgence than wellness, but certain types of chocolate, especially dark chocolate, can offer real health benefits. But when choosing a healthier chocolate there are things to watch out for. Let’s break it down.

The good stuff: Beneficial ingredients in chocolate

The primary ingredient in chocolate that carries health benefits is cacao (or cocoa). Cacao beans are rich in flavonoids, particularly flavanols, which are powerful antioxidants. These compounds have been linked to:

Improved heart health: Flavanols can help lower blood pressure, improve blood flow to the brain and heart, and reduce the risk of heart disease.

Brain function: Some studies suggest that the flavonoids in cacao may enhance cognitive performance and even reduce the risk of neurodegenerative diseases over time.

Better mood: Chocolate naturally contains small amounts of phenylethylamine (PEA), a compound associated with mood elevation. Plus, it promotes the release of endorphins and serotonin, which can help us feel good.

Cacao is also a source of magnesium, iron and fibre, contributing to overall wellness when consumed in moderation.

The not-so-great ingredients

Here’s the catch. Most of the chocolate products we consume are heavily processed and packed with sugar, milk fats, oils, and additives that outweigh the benefits of cacao.

Sugar: High sugar intake is linked to weight gain, diabetes, inflammation and increased risk of heart disease. Many commercial chocolates contain more sugar than cacao.

Milk solids and fats: While not inherently bad, these can dilute the potency of flavonoids and add extra saturated fat.

Artificial additives: Some lower-quality chocolates may include emulsifiers and preservatives that don’t support health and can irritate sensitive digestive systems.

What type of chocolate Is healthiest?

To make the most of chocolate’s health benefits, opt for high-quality dark chocolate, ideally with at least 70% cacao content or higher. The higher the cacao, the more flavonoids, and generally, the less sugar.

Look for chocolate with:

    •    Minimal ingredients: Ideally just cacao mass, cocoa butter and a sweetener.

    •    Little to no dairy and less sugar

    •    Ethical sourcing: Bonus points for fair trade and organic labels, which often indicate less processing and better farming practices, and a fairer price paid to growers.

• Buy Local: discover Canberra’s many artisan Chocolatiers like Jasper and Myrtle and Kokoartisan.

Avoid “white chocolate” if health is your goal — it contains no cocoa solids and is essentially just sugar and fat. Milk chocolate, though better than white, still has a lower cacao content and more sugar than dark varieties.

Bottom line: Find the sweet spot

Yes, the health benefits of chocolate are real, but they come with a caveat. To truly enjoy its perks, choose high-cacao dark chocolate, and consume it in moderation. So don’t eat your whole Easter stash in one go!