The Best Ways To Eat Chocolate And Which To Avoid

Here's some good news for you: Chocolate is a superfood. In fact, in a 2011 study, cocoa powder and dark chocolate were found to have the highest content of cancer-fighting antioxidants compared to other well-known antioxidant-rich foods like acai and blueberries. Cocoa powder is also a dense source of nutrients, including fiber, protein, and iron (via My Food Data).

But before you go raiding the pantry for your secret chocolate stash, you should know that many chocolate products have some serious drawbacks (per the British Heart Foundation). Although they may contain beneficial cocoa, they often also contain high amounts of calories, fat, and sugar. And, the cocoa used is often heavily processed, which removes much of nutrients and health benefits, according to a mini-review published in Frontiers in Immunology. That said, you can still enjoy chocolate, but you need to be aware of what types of chocolate are actually good for you and which types can hurt your health. Here are some of the healthier ways you can consume chocolate, and some others you should avoid. 

One ounce of raw, unadulterated cocoa nibs contains 170 calories and provides 30% of the daily value (DV) for fiber, 8% of the DV for protein, and 0 grams of sugar (via My Food Data). Raw cocoa is high in fat, though, with 35% of the DV for saturated fat. Too much saturated fat can raise your "bad" LDL cholesterol and increase the risk of heart attack and stroke (via the American Heart Association). However, according to Yale New Haven Health, the saturated fat in cocoa is not as bad for you as the saturated fat in animal products. This is because a third of the saturated fat comes from stearic acid, which does not affect LDL levels. With its high fiber content, raw cocoa can boost heart health, because fiber helps remove excess cholesterol from the body (via the Mayo Clinic).

Cocoa nibs can be used to add a hint of chocolate flavor to many different sweet and savory dishes (via Healthline). On their own, cocoa nibs have a fairly strong and bitter flavor, but when you add them to foods, their flavor becomes more balanced. Try adding them to smoothies, baked goods, savory sauces, homemade trail mix, nut butters, granola, or using them as a topping on oatmeal or yogurt. You'll get that chocolatey satisfaction without all the sugar and with a bounty of health benefits. 

Cacao powder offers the same benefits as eating raw cacao nibs. In fact, it's an even richer source of some nutrients. One ounce of raw cacao powder contains 25% of the DV for fiber, 14% of the DV for protein, 11% of the DV for phosphorus, and 28% of the DV for iron. Ounce for ounce, raw cacao powder offers more fiber, protein, and iron than beef, spinach, and lentils. And it has no added sugar (via My Food Data).

You can use cacao powder in similar ways as cacao nibs. Powder won't have the same crunchy texture as the nibs, which makes it ideal for blending into smoothies, yogurt, or nut butters (via The Upside). You can also use 100% raw cacao powder to make your own chocolate confections. This way you can control the amount of sugar you include, or use a sugar substitute, and you can add in other healthy ingredients such as nuts and seeds (via Chocolate Covered Katie). 

Raw cacao is healthy and tasty, but it's not quite the same thing as a chocolate bar. When you're craving a chocolate treat, dark chocolate is the healthiest choice. Whereas raw cacao contains 100% cocoa solids (pure cacao), dark chocolate contains anywhere from 50-90% cocoa solids (via Harvard T.H. Chan School of Public Health). The other portion is made up of added sugar and cocoa butter, which is a plant-based fat extracted from the cacao bean. Cocoa butter is also used to make cosmetics and pharmaceuticals (via Healthline). The lower the content of cocoa solids, the lower the nutrient density. Therefore, you should choose a dark chocolate with a high percentage of solids. Harvard Health recommends a minimum of 70%. 

Keep in mind that the higher the solids content, the stronger and more bitter the chocolate will taste. But it will also be a richer source of antioxidants and other nutrients. Ounce for ounce, 70-85% dark chocolate contains more fiber, protein, iron, calcium, and potassium and less sugar than 60% dark chocolate (via My Food Data). Choosing a darker chocolate may also boost your mood. A 2022 study in The Journal of Nutritional Biochemistry found that people who ate chocolate containing 85% cocoa solids had a better overall mood than people who ate chocolate with 70% solids or no chocolate at all. 

One of the best methods to feel satisfied with smaller amounts of food is called mindful eating — and it's the perfect strategy for enjoying chocolate but keeping it healthy. This practice involves staying aware and focusing on the present moment, paying attention to the sensations, tastes, and smells of what you're eating (via Diabetes Spectrum). This style of eating is intended to help you savor every bite and to increase the satisfaction you feel while eating. 

Here's how to do it with dark chocolate, according to James Madison University. You begin the sensory experience by holding the wrapped chocolate in your hand. Feel its weight and shape. Notice the packaging, the colors, the feel of the material. Begin to unwrap the chocolate, listening to the sounds the packaging makes. Focus only on this task, not on any other sounds or sights outside of the chocolate. If you get distracted, simply return your focus to the chocolate. Bring the chocolate to your nose and slowly inhale and exhale through your nose several times, noting all the different aromas. Next, take a small bite of chocolate, but don't chew it yet. Hold it in your mouth, feeling the texture and noticing the tastes and sensations in your mouth. Move the chocolate around in your mouth, then slowly swallow the chocolate and notice any lingering flavors or textures. Do this same thing again with another small bite. Stop when you have eaten one square of chocolate. 

The U.S. Department of Agriculture (USDA) recommends adults have 1.5 to 2.5 cups of fruit each day, but most people don't eat enough (via The Washington Post). As with vegetables, fresh fruit is packed with vitamins, minerals, fiber, and antioxidant nutrients that safeguard your health and help prevent disease. Per the Harvard T.H. Chan School of Public Health, a diet rich in fresh produce can help lower your blood pressure and your risk of heart disease and stroke, prevent certain forms of cancer, reduce the risk of eye and digestive problems, and help control blood sugar. It can also help control your appetite so you can more easily maintain your weight or lose weight. 

You can use dark chocolate to add taste appeal, turn fruit into a decadent dessert, and bring a boost of antioxidants to your bowl. Simply melt a bar of 70-85% dark chocolate and use it as a drip or dip for your fresh fruit (per So Fab Food). Be ready to have your taste buds wowed! You can choose any type of fruit you like, but fresh berries are particularly potent sources of nutrition (via Harvard T.H. Chan School of Public Health). You can also add these ingredients to a bowl with 1/4 cup of plain Greek yogurt for a rich, creamy kick of protein (via The University of Tennessee Medical Center).