We often hear the best way to lose weight is to eat healthy food and exercise. What if a sweet treat, such as dark chocolate, could help with weight loss? Dark chocolate is a popular treat and has been linked to several health benefits. So, is dark chocolate good for weight loss?
Is Dark Chocolate Good For Weight Loss?
Most of us likely don’t associate chocolate with weight loss. However, dark chocolate has been gaining popularity for its health benefits. Does dark chocolate help you lose weight, and is dark chocolate healthy for weight loss? Research has been looking into dark chocolate for weight loss due to its high polyphenol content.
More research is needed to accurately determine the associations between dark chocolate and body weight. Regardless, enjoying dark chocolate and various healthy foods is perfectly acceptable and can promote a healthy body weight.
Dark Chocolate And Weight Loss
A recent review[1] aimed to determine the association between dark chocolate and weight loss among adults with obesity. The review included nineteen epidemiological (long-term) and human studies.
The review found mixed results, with long-term studies not having consistent findings. Some studies found chocolate consumption was associated with lower body mass index, and others reported it was associated with high body mass index.
The shorter human trial studies also found mixed results. Five studies found no change in body weight or body mass index and two studies found an increase in body weight, and three studies reported a reduction in body weight, body mass index waist circumference.
The authors of the review speculate the lack of consistent findings is due to each study assessing different forms and doses of cocoa. This means each study looks at different amounts of calories, sugar, fat, and polyphenols. The polyphenol content is also affected by the form and quantity of cocoa consumed but by the origin of the cocoa and the manufacturing of the final product.
Nutritional Value
Chocolate[2] comes from cocoa beans grown on cocoa plants. There are various types of chocolate, the most popular being white chocolate, milk chocolate, and dark chocolate. Dark chocolate can contain up to 80% of its weight from cocoa bean solids. So, is dark chocolate good for you?
Cocoa is rich in many minerals and has high polyphenol content. The health benefits associated with dark chocolate are due to the nutritional value of cocoa. This is why milk chocolate, which contains less cocoa and is higher in added sugars, is not associated with the same health benefits as dark chocolate.
The nutrition value[3] for one bar of dark chocolate (101 grams) is listed below
| Name | Amount |
| Energy | 604 kilocalories |
| Protein | 7.87 grams |
| Fat | 43 grams |
| Saturated fat | 24.7 grams |
| Monounsaturated fat | 12.9 grams |
| Polyunsaturated fat | 1.27 grams |
| Carbohydrates | 46.4 grams |
| Fiber | 11 grams |
| Calcium | 73.7 micrograms |
| Iron | 12 micrograms |
| Magnesium | 230 micrograms |
| Potassium | 229 milligrams |
| Phosphorous | 311 milligrams |
| Potassium | 722 micrograms |
| Copper | 1.79 micrograms |
| Vitamin A | 39.4 international units |
What Is Dark Chocolate Good For? – 8 Dark Chocolate Benefits
Mood
A 2021 study determined that eating dark chocolate could affect mood[4] due to its polyphenol content. The study included healthy adults and split them into three groups where they received no chocolate, 85% cocoa chocolate, or 70% cocoa chocolate. The groups receiving chocolate ate 10 grams of chocolate thrice a day for three weeks.
The researchers found that those who consumed 85% dark cocoa chocolate were associated with decreases in negative mood states. This finding was correlated with 85% dark cocoa chocolate increasing the diversity of gut microbiota. Previous research has shown the microorganisms in our guts have a range of biological effects, some of which influence brain function and behavior.
Cholesterol
A 2018 study assessed if daily consumption of 2 grams of 70% dark cocoa chocolate over six months could reduce blood cholesterol levels.[5] The results revealed that participants who consumed 2 grams of 70% dark cocoa chocolate daily had significant decreases in total blood cholesterol, triglycerides, and low-density lipoprotein cholesterol compared to participants who did not eat dark chocolate daily. The researchers associated these findings with the high content of flavonoids in dark chocolate.
Blood Pressure
A study[6] of middle-aged adults who were overweight or obese aimed to determine if the flavonol content of cocoa extract could lower blood pressure. The study lasted four weeks, and half of the study participants consumed 1.4 grams of cocoa extract (415 milligrams of flavonols) each day. All study participants were following an energy-restricted diet.
The participants consuming the cocoa extracts had higher systolic blood pressure measures 120 minutes after eating a meal compared to the group not eating the cocoa extracts at the beginning of the study. However, after four weeks, there was a greater reduction in systolic blood pressure after meal consumption within the group that had been consuming the cocoa extract. The authors suggest that daily cocoa consumption over some time can have positive effects on systolic blood pressure.
Diabetes
A 2022 study aimed to determine how consuming dark chocolate sweetened with artificial sweeteners (stevia, erythritol, and inulin) will impact blood sugar[7] in comparison to dark chocolate sweetened with sugar. There were 12 women included in the study. Participants ate 34 grams of sugar-sweetened dark chocolate or 34 grams of artificially sweetened dark chocolate.
Eating artificially sweetened dark chocolate had a lower impact on blood sugar than sugar-sweetened dark chocolate. The authors speculate that in addition to the artificially sweetened dark chocolate being sugar-free, the high content of polyphenols within dark chocolate could also have had a beneficial effect on blood sugar. However, more research is needed to determine the true influence of dark chocolate consumption on diabetes
Cognitive Decline
A cohort study that included 309 participants aged 65 years or older assessed if long-term consumption of chocolate was associated with a lower risk of cognitive decline.[8] The study found among participants with an average weekly consumption of chocolate less than three pieces of one chocolate bar, one chocolate snack, or one tablespoon of cocoa powder; there was a protective effect against cognitive decline.
Another study examined how copper, a mineral dark chocolate contains, may have a protective effect against cognitive decline and Alzheimer’s disease.[9] This study was conducted on autopsied participants. The study determined that higher brain copper levels were associated with lower cognitive decline. While dietary copper was not associated with brain copper levels, the study did determine that dietary copper is associated with a slower cognitive decline through an unknown mechanism.
These results are exciting, and future research is needed to learn more about chocolate consumption and cognitive decline.
Chronic Fatigue
A study assessed the impact of consuming a high cocoa liquor/polyphenol-rich chocolate on chronic fatigue symptoms[10] compared to a cocoa liquor-free/low polyphenols consumption. Ten participants were followed for eight weeks. The findings revealed that after consuming the high cocoa liquor/polyphenol-rich chocolate, there was an improvement in chronic fatigue symptoms.
A more recent study[11] assessed the impact of flavonoid-rich cocoa on fatigue symptoms among participants with remitting Multiple Sclerosis. The study included 40 participants, half received a daily low-flavonoid cocoa beverage, and the other half received a daily high-flavonoid cocoa beverage. The study found a small effect on fatigue and a moderate effect on fatigability determined through a walking test.
Aging
The potential for cocoa flavonol supplementation to reduce skin photo-aging[12] was assessed in a 24-week study that included women between the ages of 43 and 86 years old. The findings of the study were regular consumption of cocoa flavonol has a positive effect on facial wrinkles and skin elasticity among women with moderately photo-aged skin.
The impact of consuming high-flavanol chocolate[13] was also assessed on skin sensitivity to UV radiation, mechanical skin elasticity, and hydration was assessed over twelve weeks. They included 74 women between the ages of 20 and 65 years old. Half of the study participants had 30 grams of high-flavanol chocolate, and the other half had 30 grams of low-flavonol chocolate.
The study did not find any significant associations between high flavanol chocolate consumption and UV radiation or hydration; they did find an association between high flavanol chocolate consumption and mechanical skin elasticity on the temple. More research is needed to fully understand the mechanism between flavanol consumption and mechanical skin elasticity.
Gut Health
A great benefit of eating dark chocolate is that it contains dietary fiber. Fiber[14] is an essential nutrient that many people do not consume enough of. It is important to consume adequate amounts of fiber in your diet as it is associated with numerous health benefits, including decreased risk of heart disease, improved blood cholesterol levels, and improved blood sugar control.
Potential Drawbacks Of Dark Chocolate
While it is clear that eating dark chocolate offers some health benefits, it is high in sugar and fat, and too much sugar and fat can cause weight gain. This does not mean you cannot eat dark chocolate or that it is bad for you, but you should be mindful of how much dark chocolate you eat. Eating various foods is key to having a good nutritious diet and losing weight or maintaining a healthy body weight.
Dark chocolate is also high in caffeine. In 56 grams of dark chocolate, there can be anywhere from 40 – 70 milligrams of caffeine.[15] While small amounts of caffeine can make you more alert, it can also increase blood pressure and heart rate and keep you up at night if consumed too close to bedtime. Larger amounts of 600 milligrams or more can cause shaking, cause trouble sleeping, make you agitated, cause an irregular heartbeat, and cause feelings of irritability, restlessness, and nervousness. Be mindful of how much dark chocolate you eat to avoid having too much caffeine.
The Bottom Line
Overall, there is a lot of promising research on eating dark chocolate and its associated health benefits. While research in many areas is still ongoing, dark chocolate is nonetheless a tasty treat that offers health benefits due to its nutritional quality. Just be mindful not to eat too much dark chocolate!
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- Shin, J.-H., Kim, C.-S., Cha, L., Kim, S., Lee, S., Chae, S., Chun, W.Y. and Shin, D.-M. (2022). Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. The Journal of Nutritional Biochemistry, [online] 99, p.108854. doi:10.1016/j.jnutbio.2021.108854.
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- Ibero-Baraibar, I., Suárez, M., Arola-Arnal, A., Zulet, M.A. and Martinez, J.A. (2016). Cocoa extract intake for 4 weeks reduces postprandial systolic blood pressure response of obese subjects, even after following an energy-restricted diet. Food & Nutrition Research, [online] 60(1), p.30449. doi:10.3402/fnr.v60.30449.
- Oliveira, B. (2022). Sugar-Free Dark Chocolate Consumption Results in Lower Blood Glucose in Adults With Diabetes – Barbara Oliveira, Kaja Falkenhain, Jonathan P Little, 2022. [online] Nutrition and Metabolic Insights. Available at: https://journals.sagepub.com/doi/10.1177/11786388221076962.
- Moreira, A., Diógenes, M.J., de Mendonça, A., Lunet, N. and Barros, H. (2016). Chocolate Consumption is Associated with a Lower Risk of Cognitive Decline. Journal of Alzheimer’s Disease, [online] 53(1), pp.85–93. doi:10.3233/jad-160142.
- Agarwal, P., Ayton, S., Agrawal, S., Klodian Dhana, Bennett, D.A., Barnes, L.L., Leurgans, S.E., Bush, A.I. and Schneider, J.A. (2022). Brain copper may protect from cognitive decline and Alzheimer’s disease pathology: a community-based study. [online] 27(10), pp.4307–4313. doi:https://doi.org/10.1038/s41380-022-01802-5.
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- Yoon, H.-S., Kim, J.R., Park, G.Y., Kim, J.-E., Lee, D.H., Lee, K.W. and Chung, J.H. (2015). Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial. The Journal of Nutrition, [online] 146(1), pp.46–50. doi:10.3945/jn.115.217711.
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