Dark chocolate
Dark chocolate is the right choice if you’re interested in the health benefits, as it contains 2–3 times more flavonol-rich cocoa solids compared to milk chocolate.3
Flavonols are a special type of antioxidant. They have been shown to have a healthy effect on blood vessels and the heart, as well as on insulin levels, potentially reducing the risk of diabetes. And dark chocolate is loaded with these beneficial plant chemicals.4
A 2009 study of the Kuna Indians, who live in an isolated community off the coast of Panama and consume an unusually high level of flavonol-rich cocoa, showed reduced frequency of heart disease, stroke, diabetes and cancer—at least according to their death certificates. The authors said the findings were important enough that large-scale clinical trials should be pursued.5
White chocolate, which is not truly chocolate, milk chocolate and cocoa mixes don't seem to have the same benefits as dark chocolate. To get the most flavonoids, look for dark chocolate that is at least 70% cocoa or more.6
The reality is that ingredients in dark chocolate can be healthy, but the high-calorie chocolate bars that contain them aren't necessarily good for you. The bottom line: it's OK to enjoy some chocolate. But for the health benefits, make it dark and don't eat a lot!7
