Why You Should Eat and Drink High-Cacao Dark Chocolate
Yes, I know, I know. That title isn’t exactly comforting. I hate giving you guys bad news, seeing as how you make this website possible, and I hate making unpopular recommendations like “eat more butter” or “get some sun” or “drink a glass of red wine,” but I have to stick to the truth here, even if it hurts. And the truth is that you should probably be eating dark chocolate on a semi-regular basis because the stuff is pretty dang good for you. Before you log out, never to return again, give me a minute to explain myself:
You were kids once. Your parents probably forced you to finish your overcooked, mushy, bland veggies or wash your hands and finish your homework – or some other routine unpleasantry – “for your own good,” and that’s what I’m doing here. Dark chocolate is healthy. It may be awful, terrible, and disgusting, but it contains some really good things that have some remarkable effects on various markers of health. So, yeah, eat your chocolate. Finish your raw cacao powder. Choke down that homemade hot chocolate. Hold your noses if you have to, but get it down and done.
I’m kidding, of course. There’s no arm twisting required when it comes to chocolate. If there’s one thing I know, it’s that the Primal community can suck down some high quality dark chocolate. Don’t think I didn’t see how quickly that chocolate disappeared at last year’s PrimalCon. And why wouldn’t it? Dark chocolate’s great, the perfect storm of flavor, flavonoids, and fat. It tastes really good, comes loaded with polyphenols, and cocoa butter is a great source of saturated and monounsaturated fat. High-cacao dark chocolate, then, is quite literally a healthy candy bar. What’s not to love?
I’ve discussed my favorite dark chocolate in the past. I’ve even provided chocolate-choosing tips. But until today, I’ve never really explained why we should be including high-cacao dark chocolate in our diets. I’ve never explicitly outlined the myriad health benefits that cacao offers. Well, let’s get to it, shall we?
Dark chocolate contains healthy fats.
Cocoa butter, which is extracted from the cacao bean and incorporated into most reputable dark chocolate bars, is mostly monounsaturated and saturated fat, with very little polyunsaturated fat. And because most of that saturated fat is stearic acid, widely known for having neutral effects on LDL, even avowed lipophobes can happily and heartily gobble up cacao fat.
Dark chocolate contains lots of polyphenols, particularly flavanols.
When it comes to polyphenol content and antioxidant capacity, cacao trounces the “superfruits” acai, pomegranate, cranberry, blueberry and whatever else your annoying friend who always falls for multilevel marketing schemes is hawking this week. The most studied polyphenol in cacao is epicatechin, a flavanol. Although last week’s post on the benefits of polyphenol consumption centered on pigment-derived antioxidants, cacao’s polyphenols are also quite potent and potentially healthful.
What happens when the rubber hits the road, though? Or, somewhat more literally, what happens when the square of polyphenol-rich dark chocolate melts on the tongue, is swallowed, digested, and incorporated into the body? What are the actual health benefits of consuming high-cacao content dark chocolate?
Dark chocolate and blood pressure.
Epidemiological studies pretty consistently show that dark chocolate consumption is related to lower blood pressure readings. In Jordan, among Kuna Indians living in Panama, among pregnant women, and among elderly Dutch, this holds true. That’s all well and good, but it’s just an association. We need controlled studies:
One found that fifteen days of eating dark chocolate, but not white chocolate, lowered blood pressure (and improved insulin sensitivity) in healthy subjects. The main difference between white and dark chocolate is the polyphenol content; both types contain cocoa fat. Cocoa consumption also improved arterial flow in smokers.
Some studies suggest that the flavonoids are key. In one, flavanol-rich dark chocolate consumption improved endothelial function while increasing plasma levels of flavanols (which indicates the flavanols had something to do with it). Another study used flavanol-rich cocoa to increase nitric oxide production in healthy humans, thus inducing vasodilation and improving endothelial function. In another, the highest dose of cacao flavanoids caused the biggest drop in blood pressure. Still another found that while dark chocolate did not reduce blood pressure, improve lipids, nor reduce oxidative stress, it did improve coronary circulation.
Or maybe it’s the soluble fiber. In “spontaneously hypertensive” rats, cacao-derived soluble fiber lowered blood pressure, perhaps by reducing weight gain.
It’s probably both, in my opinion, although the polyphenols undoubtedly contribute more to the cause than the five grams or so of soluble fiber you’ll get in the average serving of dark chocolate.
Dark chocolate and cardiovascular disease.
You’ve heard of the cholesterol-fed rabbit; how about the cocoa-fed rabbit? If the former is an effective vehicle to study the negative effects of poor lipid clearance, the latter is a testament to the inhibitory effects of cocoa polyphenols on lipid peroxidation. We also have similar findings in rodents. Feeding hypercholesterolemic and normocholesterolemic rats polyphenol-rich “cocoa fiber” (defatted, sugar-free chocolate, basically) reduced markers of lipid peroxidation in both groups (PDF). It also seems to work quite well in test tubes.
In humans, both with normal and elevated cholesterol levels, eating cocoa powder mixed with hot water lowered oxidized LDL and ApoB (LDL particle number, which, if you remember my post on lipid panels, you want to lower) counts while increasing HDL. All three doses of high-flavanol cocoa powder – 13, 19.5, and 26 g/day – proved beneficial. If you’re wondering, 26 grams of powder is about a quarter cup. It also works if you drink it with milk (and no, Hershey’s syrup doesn’t work the same).
Given the effects of chocolate on lipid peroxidation, we can probably surmise that it will also lower the risk of cardiovascular disease. And indeed, epidemiological studies suggest that this is the case. In a sample of over 2200 patients (PDF), chocolate consumption was inversely associated with progression of atherosclerotic plaque (determined by calcium scoring). What’s incredible is that the association held for chocolate in general, and I don’t think it’s likely that everyone was consuming 100% raw cacao powder brimming with polyphenols. A study from this year from the same group got similar results: chocolate consumption was inversely associated with prevalent cardiovascular disease.
While most cacao research focuses on vascular function and heart disease risk, there are other, less intensively-studied benefits. Here are a few of them:
Dark chocolate and insulin resistance.
For fifteen days, hypertensive, glucose-intolerant patients received either 100 daily grams of high-polyphenol dark chocolate or 100 daily grams of zero-polyphenol white chocolate. Diets were isocaloric, and nothing differed between the groups besides the type of chocolate. Dark chocolate improved beta cell function, lowered blood pressure, increased insulin sensitivity, and improved endothelial function, while white chocolate did none of those things.
Dark chocolate and fatty liver.
Rats with fatty liver evince higher levels of oxidative stress and inflammation, but cocoa supplementation partially attenuated these pathological changes – even in choline-deficient rats. While cocoa wasn’t enough to fully resolve fatty liver, the researchers concluded that cocoa may be of therapeutic benefit in “less severe” forms of fatty liver.
Dark chocolate and UV damage.
Resistance to UV damage is commonly measured by MED – minimal erythema dose. A higher MED means greater resistance to UV rays, while a lower MED indicates lower resistance. High MED, good. Low MED, bad. One study found that feeding high levels of dark chocolate to healthy people over twelve weeks doubled their MED; feeding low levels of dark chocolate had no effect on the MED.
Similarly, another study found that a high-flavanol-from-cacao group had greater resistance to a given UV dosage than a low-flavanol-from-cacao group (who actually saw no benefit at all) over a six and twelve-week period.
Those interested in a fairly comprehensive compendium of chocolate research can check it out here. I tried to stick to in vivo research, but there’s more theoretical stuff out there too.
Seeing as how most of chocolate’s benefits stem from the polyphenol content, and most of the studies that saw large effects used “high-flavanol” dark chocolate, you should be gunning for chocolate with high polyphenol counts. Dutch processed, or alkalized, chocolate lightens the color, removes some of the bitter compounds, and gives it a milder taste. Awesome for Hershey’s Kisses, but awful for the flavanol content. Those “bitter compounds,” you see, are the flavanols. Without the bitterness (which I think of as complexity), you’re missing most of the beneficial polyphenols. It might taste good, but it won’t perform all of the aforementioned physiological tasks. To quantify the extent of the degradation, check out the results of this study on the flavanol contents of cacao powders subjected to various degrees of alkalization:
- Natural – 34.6 mg/g
- Lightly processed – 13.8 mg/g
- Medium processed – 7.8 mg/g
- Heavily processed – 3.9 mg/g
Once you’ve got a lead on some good chocolate with high cacao and lower sugar levels, eat a few squares a sitting. Exercise restraint, however, as it is still candy and it shouldn’t make up a large block of calories. Treat it like a condiment, or even a medicinal adjunct to an otherwise solid diet. If you’re sensitive to stimulants, avoid chocolate too close to bedtime.
If you get your hands on some high quality cacao powder (raw – which is actually fermented – or roasted, but never Dutch processed), try making coconut cacao milk. Mix half a (BPA-free) can or carton of coconut milk with a couple tablespoons of cacao powder. Heat on the stove until almost simmering. Add sweetener to taste and, if you’re adventurous, a bit of cayenne, cinnamon, and turmeric. Enjoy!
Anyway, that’s it for today. I think I’ve presented the case for high-cacao dark chocolate – not that you were exactly a tough crowd or anything! Thanks for reading and be sure to give your thoughts – including quality sources and recommended methods of ingestion – in the comment section!
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Posted By: Mark Sisson
As if anyone needed more excuses to eat chocolate!
haha, agreed!
took the words right outta my mouth!
Put your shirt on already
After reading this, I feel so good about my dark chocolate hot chocolate indulgence last night.
We have a number of chocolate shoppes in our area and it is such a hardship to have to taste test my way through them.
*sigh* if I must…
I ♥ your avatar
Ahahaha!! Me too!!
Time to go to my local health food store and get some supar-dark chocolate! :]
Chocolate for everyone please!
With the amount of chocolate I consume, I could be the healthiest person on the earth
Divine 70% dark chocolate. Organic, fair trade, and fabulous. The End.
The small bar of Divine 70% only has about 12 g carbs.
My daily afternoon snack is 2 squares 100% cacao and 2 tablespoons of coconut oil. Take a small bite of cacao and a small bite of coconut oil.
…Tim
Before I tasted 99% cacao I would put a drop or 2 of honey on a 100% cacao square. I’ve never tried coconut oil on a 100% cacao square but I am sure it is divine!
For some reason, the coconut oil seems to add a slight hint of sweetness, just enough to make it work and not taste bitter.
gonna have to give this a try!
Wow. That’s hardcore.
It seems normal to me at this point
I’ve been making “cocoa” with hot water, coconut oil, KG butter, & cocoa powder…
How much do you use of each? This sounds wonderful
Bulletproof hot cocoa FTW!!
1 tablespoon cocoa powder
1 teaspoon coconut oil
2 tablespoons grass-fed butter
12 ounces boiling water
Flavoring (Optional: cinnamon OR vanilla extract OR mint extract)
Stevia (optional)
The key is to whizz it with a handblender, food processor, or quick whisking until it foams.
Sounds good. I’ll have to try that.
Oxide,
When you use the hand blender do you use the attachment with the blade or the whisk?
Thank you.
Here is something new for me to try. Thanks for the idea!
My favorite daily snack is high quality dark chocolate with fruit or berries. Quick, satisfying, delicious and healthy!
God eats chocolate for sure.
for years i’ve been making a “chocolate tonic” for cold drinking, of 1 t. of cocoa per cup of water, with a smidge of sea-salt, brought to a simmer and allowed to cool. recently, i’ve been experimenting with making it into a water-kefir (no sweetener added), and it shows promise….
I am a big advocate of dark chocolate. High quality dark chocolate is good for you and tastes great. I think there is no better way to satisfy your craving for sweets. Of course, moderation is the key.
*sigh* Ah… the Primal Life. Just too good.
Seriously! That is exactly how I feel. Yesterday, we were told it’s perfectly fine to drink coffee before workouts. Bacon is unlimited. Now, this. I may actually die of happiness instead of some degenerative disease.
I so agree, diet? what diet? OMG I love this way of life, Ive never felt more alive, more fulfilled and less hungry OR looked so good. I eat 85% dark chocolate daily, and with a red wine it totally rocks.
I’m buying an 85%cacao bar from Trader Joes. It’s Colombian chocolate and contains cocoa mass, sugar, soy lecithin, natural vanilla. One small square has a minimal amount of sugar, some fiber and about 20calories. That’s a snack for me midday, so I have time to manage the sugar effect. My question is: is that a “good” kind of chocolate to have? Does the cocoa/cacao have high acrylamide content?
Love that dark chocolate makes the primal cut!
I like the 80%. I would like to try 85% but I can’t find it. The PCC by my house only carries up to 70%. I have to travel all the way to Metropolitan Market to get the good stuff.
When I die I’ll be able to tell heaven form hell by weather there is any dark chocolate and red wine.
Try looking online. I recently took delivery of 20 bars of 85% Dark Chocolate from Amazon.
Does your store have an organic section? That’s where I found my current dark chocolate. I can get 72% and 88% pretty consistently, and I recently found some 85%.
90% Lindt for me….not organic unfortunately but it makes me positively squirm with delight every time I taste it.
I like to have a piece of dark chocolate with my butter coffee.
Amen, sister. I just found that on the shelves, and bought two bars, which have lasted for three weeks, now.
I think it’s time to up my chocolate intake!
Hear, hear! I was just about to type much the same, with my Lindt 90% in arms reach.
Yeah it’s Lindts 99% for me. I recently tried out Green& Black’s(funny I found it here in Germany) and I was amazed at the taste and texture. Mmmmmmhh <3
Sad thing is, it disappeared from the Store
I like my 90% cacao with a dab of almond butter
I’ll second that.
The bomb: Fair trade, organic, pure. Even use cane sugar!
http://shop.altereco-usa.com/Chocolate/c/AlterEco@Chocolate
So as far as Cocoa Powder goes, your recommendation is either Raw or Roasted Powder, are there specific brands that you reccomend?
Def get my chocolate in and do my best to get fair trade too. There is a supplier at my farmers market that I buy some. Love it!
is the endangered species 88% a solid choice?
http://www.amazon.com/Endangered-Species-Panther-Extreme-Chocolate/dp/B000EUF9CK/ref=pd_sim_gro_2
Endangered Species 88% Extreme Dark is my favorite. It doesn’t seem to have an odd aftertaste I find in most of the really dark chocolates.
And with a glass of great red wine! What a great dessert!
Ahhhh… music to my ears. =)
But, has anyone here ever had a problem with chocolate, or certain brands of chocolate, causing skin break-outs? Or being more or less “addictive” than some other brand? I love very dark chocolate but haven’t been able to figure out if it’s something I have to stay away from entirely (woe is me!) or if there’s some way around those problems. Any thoughts?
i always (and by that i mean, since going primal) figured that the chocolate addictions, acne and sleeplessness of yore (and dire warnings from my mother) were down to high sugar and additives. i’d say self-experiment to be sure personally. hard to do it blind but you do the best you can.
I had 90% Lindt dissolving on my tongue as I opened my browser to find this great news!!
Any Canadians may find that Rocky Mountain Chocolate Factory has a great 91% bar. Seems smoother than the Lindt, I hope it isn’t because they use overly processed ingredients…
Will I get the same health benefits from dissolving some Hershy’s unsweetened cocao powder in hot water as I would from ah 85% cocao dark chocolate bar?
Hershey’s milk chocolate for me- 3 candy bars a day (just kidding!)
Seriously, though, I once experimented with dark chocolate and my blood pressure (which if I’m not careful, can run high)-within 2 weeks of daily dark chocolate, my systolic went down noticeably.
That being said, I wasn’t aware to the extent you wrote about, of some of the other benefits chocolate has. Thanks for the great article, Mark!
Dark chocolate is far from sounding like a punishment to me! I like 85% – 90% since a long time before even switching to Primal.
Primal life is definitely so good!
Well thank goodness for this right?! I already eat a few squares of Green & Black’s 85% cocoa dark organic chocolate most days. The stuff just makes you happy. Plus I usually enjoy it with a glass of red wine, extra happy
Chocolate mixed with milk is tasty, but I have one problem with that. I’ve tried it twice, where I mixed some of the 100% cocoa with milk and drank it. Both times, within a short period of time, I felt really sleepy, and I went to sleep for like 13 hours, and I’m sure it was because of the chocolate. Does anyone know if this is normal?
Sounds like it is normal for you.
It sounds to me like you got a good shot of endorphins from the chocolate concoction. That’s a good thing! I just had a cup myself, and feel sleep stealing over me as I type.
You are right on Mark! I’ve been enjoying raw cocoa in ALL it’s forms. It makes a great hot cocoa.
My (current) favorite:
16oz mug + green tea bag
pour half full w/ boiling water
steep 2 minutes
add 1 Tbsp raw cacoa powder
add spices like cayenne + cinnamon
add pinch sea salt + tiny bit of vanilla
plain + vanilla stevia to taste
stir
press tea bag and remove
pour in some raw whole milk (or coconut milk)
fill mug with remainder hot water
And we shall not forget avocado – cacoa powder – banana pudding!!
I keep a continuous supply of avocado cocoa power pudding. I used to use banana, but now prefer to add coconut milk and some stevia. Works well with egg or whey protein powder.
How do you make avocado, cocoa powder, banana pudding???
One thing I don’t get. The paleo crowd jumps all over the phytate anti-nutrient subject with regards to seeds/grains but cocoa powder is loaded with phytates, right? What gives?
I like the 88% dark that has the picture of the panther on it. Can’t remember the brand, but it’s at the local grocery store in the organic section.
That’s fair trade dark chocolate, isn’t it!
I found it. It’s “Endangered Species” brand. 10% of profits go to help “species planet and humanity”.
Look at the difference in sugar content of 70% vs 88 or 90%. It’s huge.
Endangered Species’ 72% with cacao nibs – divine!! It’s the one with the bat on the label
The brand is “Endangered Species”. My favorite also. Next is the 99% at World Market.
I was loving the World Mkt 99% until I brought home a supply & discovered they had been mislabeled – hard to tell the exact percentage from tasting, but my guess was I’d been sold 70%. They took it all back but I am gun-shy & now order Dagoba 100% 6-oz baking bars from Amazon. Great Stuff!! Tried some of the sunspire 100% baking but found it too bitter.
How did you find out it was mislabeled? That’s the chocolate I eat everyday