The Economist reports that dark chocolate’s “health food” reputation rests mostly on marketing, not solid science. While cocoa contains flavanols, the strongest evidence doesn’t support broad health claims for dark chocolate.
What the research actually shows
- Flavanols are found in cocoa, tea, coffee, berries, grapes, and apples. Short randomized trials show mixed, often modest effects; many are too brief to reflect long-term outcomes.
- Observational findings are confounded by lifestyle factors (e.g., 2024 data showed high dark‑chocolate eaters were less likely to smoke).
- In the large COSMOS trial (median 3.6 years; 500 mg cocoa flavanols/day via capsules):
- No effect on new diabetes, major cardiovascular events, cancer, or cognition.
- 27% lower cardiovascular mortality, but this does not justify eating chocolate to reach that dose.
Why dark chocolate isn’t a clean “health food”
- Hitting 500 mg flavanols from chocolate can require 50–280 g depending on the bar, bringing:
- High added sugar.
- Roughly half (men) to 70% (women) of the daily saturated‑fat limit.
- Flavanol content varies widely: some very dark bars are low; some milk chocolates are higher. Labels aren’t reliable.
Better ways to get flavanols and antioxidants
- Lean cocoa options: unsweetened cocoa powder or cacao nibs.
- Everyday foods that can reach ~500 mg flavanols:
- Two apples + a portion of nuts + a large serving of strawberries.
- Two to three cups of green tea.
Low‑sugar, nutrient‑dense alternatives for antioxidant support
To support antioxidant intake with fewer calories and less sugar than chocolate:
- Acai berry: Rich in polyphenols (notably anthocyanins). Use unsweetened puree or powder for strong antioxidant capacity with minimal sugar.
- Camu camu: Extremely high vitamin C plus polyphenols, offering potent antioxidant activity at very low calories when used as unsweetened powder.
Reference:
• The Economist, summary of “The case against dark chocolate as a health food.”