Great News: Dark Chocolate Is Healthy and Nutritious If You Follow This Buyer's Guide
By Brianna Elliott
Dark chocolate is incredibly healthy and nutritious.
However, there are many brands available and not all of them are created equal.
Dark chocolate is incredibly healthy and nutritious.Shutterstock
Some are better than others, based on the ingredients and processing methods.
So which one should you choose?
Follow this guide to find out everything you need to know about selecting the best dark chocolate.
What Is Dark Chocolate?
Dark chocolate is produced by adding fat and sugar to cocoa. It differs from milk chocolate in that it contains little to no milk solids.
It also goes by other common names, including bittersweet and semisweet chocolate. These differ slightly in sugar content, but can be used interchangeably in cooking and baking.
Usually the simplest way to know if your chocolate is "dark" or not is to select one with a 70 percent or higher total cocoa content.
Dark chocolate is well known for its powerful antioxidant activity. In fact, it has been shown to have a greater antioxidant effect than many high-antioxidant fruits like blueberries and acai berries (1, 2).
Bottom Line: Dark chocolate is a mixture of cocoa, fat and sugar. It is rich in antioxidants and may provide health benefits for the heart and brain.
Ingredients to Look For
It is best to choose dark chocolate made with as few ingredients as possible.
The best dark chocolate always has chocolate liquor or cocoa listed as the first ingredient. There may be several forms of cocoa listed, such as cocoa powder, cocoa nibs and cocoa butter. All of these are acceptable additions to dark chocolate.
Sometimes other ingredients are added to dark chocolate to improve its appearance, flavor and shelf life. Some of these ingredients are harmless, while others can have a negative impact on the overall quality of the chocolate.
Sugar is often added to dark chocolate to balance its bitter taste.
While sugar is an important component of dark chocolate, some brands go overboard.
It is rare to find dark chocolate that doesn't have added sugar. A rule of thumb is to choose a brand that does not have sugar listed first on the ingredients list.
Better yet, choose one that lists sugar last.
Note that the higher the cocoa percentage, the lower the sugar content will be.
Lecithin is an optional ingredient in dark chocolate. It's added to many store-bought chocolates as an emulsifier. It keeps the cocoa and cocoa butter from separating and helps blend flavors.
It is commonly derived from soybeans, so you may see it listed as soy lecithin on the label. Soy lecithin is used in such small amounts in chocolate that it shouldn't pose any concerns about health effects or quality.
When you're selecting a brand, keep in mind that lecithin isn't absolutely necessary to make chocolate.
High-quality dark chocolate shouldn't have any milk added to it.
The only exception would be milk fat. This is essentially butter that has had its moisture and non-fat solids removed.
Chocolate makers sometimes add milk fat to dark chocolate to soften it and add flavor.
Just like lecithin, milk fat is not required to make dark chocolate.
Dark chocolate is often flavored with spices, extracts and oils to improve its taste.
The most common flavoring you will see in dark chocolate is vanilla.
Unfortunately, it is difficult to differentiate on a food label which flavors are natural and which are artificial.
If you want flavored dark chocolate, choose one that is organic. That way you can be sure the flavors are not artificial.
Although it's becoming less common to add trans fat to chocolate, manufacturers sometimes add it to improve shelf life and consistency.
To make sure your chocolate doesn't include trans fat, check the ingredients list. If hydrogenated or partially hydrogenated oil is present, that means the bar contains trans fat.
Bottom Line: Only a few ingredients are required to make dark chocolate. Avoid brands made with trans fats or large amounts of sugar.
The Optimal Cocoa Percentage
Dark chocolate brands have a wide range of cocoa percentages, which can be confusing. When you're choosing dark chocolate, look for bars that have a cocoa content of 70 percent or higher.
Higher-percentage dark chocolate contains a higher concentration of antioxidants and nutrients compared to chocolate with a lower cocoa percentage (1).
Chocolate with a higher cocoa percentage also tends to be lower in sugar.
Bottom Line: The healthiest dark chocolate contains a cocoa percentage of 70 percent or higher, which provides more antioxidants and health benefits.
Avoid Alkalized or Dutched Dark Chocolate
Dutching is a chocolate processing method that involves treatment with alkali, otherwise known as alkalization.
This method is used to change the color of the chocolate and reduce the bitter flavor.
For this reason, chocolate that has been Dutched should be avoided.
To check whether chocolate has been Dutched, check the ingredients list for something along the lines of "cocoa processed with alkali."
Bottom Line: A process called alkalization, also known as Dutching, has negative effects on the antioxidants in dark chocolate.
Choose Fair-Trade and Organic Chocolate
Choose chocolate made from fair-trade and organic cacao beans whenever possible.
Growing and harvesting cacao beans is a difficult process for the producers.
According to Fair Trade USA, you can ensure the cacao bean farmer earns a fair price for the product by buying fair-trade chocolate.
Choosing organic chocolate may also reduce your exposure to any artificial chemicals or pesticides sprayed on the coffee beans.
Bottom Line: Fair-trade and organic chocolate supports cacao farmers and reduces your exposure to pesticides and artificial chemicals.
A Few Brands to Try
Here are a few high-quality dark chocolate brands for you to check out.
Alter Eco chocolate is fair-trade and organic. They have many types of dark chocolate bars to choose from.
The richest chocolate you can get from them is their Dark Blackout bar, which is 85 percent cocoa. It only contains 6 grams of sugar and four ingredients: cacao beans, cocoa butter, raw cane sugar and vanilla beans.
Pascha Chocolate makes chocolate in an allergen-free facility, so their products are free from common food allergens such as soy, dairy and wheat.
They have a variety of dark chocolate bars that contain up to 85 percent cocoa.
Their commitment to making high-quality chocolate is impressive. They take pride in using only essential ingredients to make their products, such as cocoa, sugar, vanilla and some fruit.
Antidote Chocolate makes potent organic chocolate with ethically sourced cacao beans. Their bars are low in sugar and high in nutrients.
All of their dark chocolate bars have a cocoa content of 70 percent or greater. They even have a bar that contains 100 percent raw cacao.
Equal Exchange chocolate is fair-trade and organic, made with high-quality ingredients.
They carry an Extreme Dark chocolate bar that is made from four ingredients, contains only 4 grams of sugar and has a cocoa percentage of 88 percent.
Keep in mind that these are just a few suggestions. There are many other manufacturers that produce excellent dark chocolate, including Lindt, Green & Black's and others.
Bottom Line: There are many brands of high-quality dark chocolate to choose from. A few examples include Alter Eco, Pascha, Antidote and Equal Exchange.
The best dark chocolate has distinct characteristics, including the following:
- High in cocoa: 70 percent or higher cocoa percentage.
- Cocoa comes first: Cocoa or a form of cocoa is the first ingredient.
- No unnecessary ingredients: Avoid dark chocolate that contains trans fat, milk, artificial flavorings, high amounts of sugar and other unnecessary ingredients.
- No alkali processing: Alkali processing is also known as Dutching. Avoid chocolate processed this way.
- Fair-trade and organic: This type of dark chocolate is more likely to be high-quality, ethically sourced and pesticide-free.
Follow these tips to make sure your dark chocolate is high-quality, rich in antioxidants and of course, delicious.
Reposted with permission from our media associate Authority Nutrition.
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By Matthew J. Landry and Heather Eicher-Miller
When university presidents were surveyed in spring of 2020 about what they felt were the most pressing concerns of COVID-19, college students going hungry didn't rank very high.
Why It Matters<p>This is not just a matter of growling stomachs. This is a straight-up education and health issue.</p><p>When students don't really know if they'll be able to get enough to eat, it can lead to a series of problems that make it harder to stay in school. For instance, it can affect <a href="https://doi.org/10.1177%2F1359105318783028" target="_blank">academic performance</a> and <a href="https://doi.org/10.1186/s12889-019-6943-6" target="_blank" rel="noopener noreferrer">sleep quality</a>. It can also lead to <a href="https://doi.org/10.1177/1359105318783028" target="_blank" rel="noopener noreferrer">poor mental and physical health</a> outcomes for college students.</p><p>Food insecurity can also result in disrupted eating patterns if there is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627945/" target="_blank" rel="noopener noreferrer">not enough food or the variety</a> or <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-6943-6" target="_blank" rel="noopener noreferrer">quality of what someone eats</a> is low.</p>
Campus Food Pantries<p>Previous strategies by <a href="https://www.gao.gov/assets/700/696254.pdf" target="_blank">colleges and universities</a> to fight hunger in their student bodies have varied widely. They include campus food pantries, emergency cash assistance and nutrition education through noncredit classes or workshopse.</p><p>These strategies were put to the test during the spring 2020 semester, when nearly <a href="https://hope4college.com/wp-content/uploads/2020/06/Hopecenter_RealCollegeDuringthePandemic.pdf" target="_blank">three in five students</a> said they had trouble meeting their own basic needs during the pandemic.</p><p>College food pantries saw <a href="https://www.utrgv.edu/newsroom/2020/05/01-utrgv-student-food-pantry-seeing-recent-increase-in-demand-during-covid-19.htm" target="_blank" rel="noopener noreferrer">big increases</a> in demand. Others said they <a href="https://www.theprospectordaily.com/2020/09/22/uteps-food-pantry-is-running-out-of-food/" target="_blank" rel="noopener noreferrer">were getting less donated food</a>. This made it even harder to meet the rising food needs of students.</p><p>Campus food pantries largely rely on local or regional food banks, which have been dealing with <a href="https://www.indystar.com/story/news/local/2020/10/04/indiana-food-banks-call-more-food-stamps-meet-publics-need/3523683001/" target="_blank" rel="noopener noreferrer">greater demand</a> than they are able to meet during the pandemic.</p><p>The many students who are attending college remotely will, of course, have less access to campus resources like food pantries.</p>
Federal Help<p>Other potential ways to get more food are government programs like the <a href="https://www.fns.usda.gov/snap/recipient/eligibility" target="_blank">Supplemental Nutrition Assistance Program</a>, known as SNAP. Yet the majority of able-bodied students are not eligible. Long-standing restrictions, like the <a href="https://www.fns.usda.gov/snap/students" target="_blank">college SNAP rule</a>, prevent full-time students from receiving these benefits.</p><p>Such regulatory hurdles were created under the assumption that most students can rely on their parents to get enough to eat. However, college students have vastly different levels of financial support. Some students can rely on their parents for everything and others cannot rely on their parents for anything.</p><p>Decreased reliance on parental financial support is <a href="https://ir.library.louisville.edu/jsfa/vol47/iss3/5/" target="_blank">especially common</a> for first-generation students and students of color, who now make up <a href="https://1xfsu31b52d33idlp13twtos-wpengine.netdna-ssl.com/wp-content/uploads/2019/02/Race-and-Ethnicity-in-Higher-Education.pdf" target="_blank" rel="noopener noreferrer">45% of enrolled college students</a>.</p><p>Under normal circumstances, many college students might rely on part-time jobs to pay for their food.</p>
Short-Term Solutions<p>Universities and colleges can make it a priority to ensure students are aware of all available campus resources and services. They can also potentially help students apply for federal assistance benefits.</p><p>Campus food pantries are not a fully effective and efficacious solution for the scale of college food insecurity, but they can be a good interim solution to increase access to food for students.</p><p>Campuses without food pantries can start one, making use of resources the <a href="https://cufba.org/resources/" target="_blank">College and University Food Bank Alliance</a> provides. Schools with food pantries can try to get them to <a href="https://www.swipehunger.org/5campuspantry/" target="_blank" rel="noopener noreferrer">reach more students</a>.</p><p>Universities and colleges can also lean on one another for support. The <a href="http://wp.auburn.edu/endchildhungeral/alabama-campus-coalition-for-basic-needs/" target="_blank" rel="noopener noreferrer">Alabama Campus Coalition for Basic Needs</a> is a great example of this. It brings together 10 universities across the state of Alabama collectively working to address student food insecurity.</p>
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