Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
With the Easter holiday right around the corner, chocolate can be found in every store, around every corner. Chocolate eggs are most traditional. For this reason, I have been getting some questions about which candy, specifically chocolate, is the healthiest option. Before discussing the benefits, it is important to understand the difference between the types of chocolate. Dark chocolate is comprised of 50-90% cocoa, cocoa butter, and sugar. Milk chocolate on the other hand, is comprised of 10-50% cocoa, cocoa butter, milk, and sugar. White chocolate lacks cocoa and is made up of cocoa butter, milk and sugar. Many lower quality chocolates have additional butter, vegetable oils, and additives.
Dark chocolate contains the most cocoa based on percentage. Some studies have shown health benefits of a moderate amount of dark chocolate thanks to flavanols, which are heart healthy plant chemicals. Dark chocolate has a lot more flavanols than milk or white chocolate. Some observational studies have linked about 1-2 squares of dark chocolate daily to lower mortality rates and heart disease. This may be related to a reduction in inflammation and blood pressure. Other health benefits of dark chocolate include iron, copper, magnesium, zinc and phosphorus. Here’s a fun fact: 1.5 oz of dark chocolate provides 20 mg of caffeine, while a 1.6 oz serving of milk chocolate contains 9 mg. For comparison, there are 95 mg of caffeine in 1 cup of coffee. You’d have to consume a large amount of chocolate to get the same effects as a cup of coffee. Compared to other forms, dark chocolate contains the most benefits.
Keep in mind that despite these benefits, chocolate is high in calories (about 160 calories per oz) and saturated fat, so portion control is very important. The benefits of dark chocolate do not justify large portions. You may only need 1-2 squares of dark chocolate to satisfy your craving for sweets and to achieve the benefits associated with chocolate. Consider adding a few 60% cacao chocolate chips to a homemade banana bread or 1 tablespoon to raspberry Greek yogurt for a healthy dessert. Alternatively, you can make a healthy, dairy-free ice cream by blending a frozen banana and 1-2 tbsp of unprocessed cocoa.
Happy Easter!
