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Is dark chocolate healthy?

By Lisa Drayer, CNN

Updated 2145 GMT (0545 HKT) March 8, 2018

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Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
Photos: 10 foods that are healthy, except when they aren't
Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
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When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
Photos: 10 foods that are healthy, except when they aren't
When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
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Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
Photos: 10 foods that are healthy, except when they aren't
Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
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Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
Photos: 10 foods that are healthy, except when they aren't
Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
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Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
Photos: 10 foods that are healthy, except when they aren't
Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
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Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
Photos: 10 foods that are healthy, except when they aren't
Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
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A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
Photos: 10 foods that are healthy, except when they aren't
A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
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Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
Photos: 10 foods that are healthy, except when they aren't
Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
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A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
Photos: 10 foods that are healthy, except when they aren't
A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
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If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
Photos: 10 foods that are healthy, except when they aren't
If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
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Story highlights

  • Cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition
  • Limit portions to 1 ounce of dark chocolate daily

(CNN)Yes, dark chocolate has compounds that offer health benefits and can be enjoyed without guilt, even on a daily basis. But the portion size matters, since too many bites can contribute extra fat, sugar and calories and negate its health benefits.

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Dark chocolate is rich in cocoa solids, which contain compounds known as flavanols. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. Dark chocolate has the highest amount of cocoa flavanols; milk chocolate has less, and white chocolate has none.
    But while cocoa flavanols in dark chocolate make it a healthful treat, they give it a bitter flavor. Manufacturers may process chocolate to make it more palatable, but doing so can remove some of these beneficial compounds.
    Factors in processing, including fermentation and roasting, which deepen the flavor and give chocolate its distinct aroma, can affect flavanol content, explained Matt Hartings, assistant professor of chemistry at American University.
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    "Roasting generates all sorts of new flavors ... and to generate those flavors, you have to destroy molecules in the unroasted bean ... and there is always the chance that it is destroying compounds that we want around, including flavanols," Hartings said.
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    Though the flavanol content may vary among dark chocolate brands, it's still a healthier choice than milk chocolate, which also tends to have more sugar.
    If you need more justification to enjoy dark chocolate, consider this: A third of the fat in cocoa butter is stearic acid, a saturated fat that, unlike other saturated fats, appears to have a neutral effect on blood cholesterol. Additionally, cocoa powder contributes minerals, including calcium, copper, iron, magnesium, phosphorus, potassium and zinc.
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    So feel free to enjoy a piece of dark chocolate after a meal. Just keep a few facts in mind before you indulge.
    First, buy chocolate that is at least 60% cacao (i.e. cocoa). Generally speaking, the higher the percentage, the more flavanols, though the exact amount varies from batch to batch and depends on the extent of processing, according to Hartings.
    "These higher-percentage chocolates have the added benefit over the lower percentages and milk and white chocolates because they contain less sugar and less fat," he said.
    Second, if possible, choose natural cocoa over Dutch processed cocoa, which is treated with an alkali, a compound that neutralizes acid. This gives chocolate a milder flavor but removes healthful flavanols.
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      If you are cooking, the ultimate choice of cocoa will depend on the recipe, according to Hartings. "Some things are just better if you bake with Dutch processed cocoa," he said. "If one ingredient in a recipe is highly acidic, then with natural cocoa, it may be too acidic."
      And finally, to keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.

      Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.