“Is dark chocolate healthy?”

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. 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. So feel free to enjoy a piece of dark chocolate after a meal. Just keep a few facts in mind. First, buy chocolate that is at least 60% cacao (i.e. cocoa). Generally speaking, the higher the percentage, the more flavanols. Second, if possible, choose natural cocoa over Dutch processed cocoa. This gives chocolate a milder flavor but removes healthful flavanols.

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