9 Dietitian-Approved Tips for Choosing the Healthiest Dark Chocolate

Dark chocolate can be a healthy snack option. Here are nine things to keep in mind when choosing a dark chocolate product to ensure the candy is as healthy as possible.

The higher the percentage of cocoa, the healthier the candy bar. More cocoa (at least 70%) means there is less room for additives like sugar or other flavorings.

Higher cocoa levels also mean the bar contains more nutrients like fiber, iron and magnesium.

You’ll be hard-pressed to find even a bar of dark chocolate without grams of added sugar. “Even dark chocolate can be a sugar bomb in disguise,” Missy Chase Lapine, a New York Times bestselling cookbook author, Harvard-trained culinary medicine coach and co-founder of Heal Thru Food, said Health. But the less sugar, the better.

Are you looking for a threshold? Aim for 8 grams of sugar or less per serving. Another option is to choose brands that use refined sugar alternatives like coconut sugar or dates.

The first thing on the ingredient list should be cocoa.

Other additives, like high-fructose corn syrup, aspartame, sucralose, or even soy lecithin (an emulsifier), are unnecessary and will only reduce the nutritional value of the chocolate.

“Some of the best bars have just two or three ingredients: cocoa, cocoa butter, and maybe a touch of sweetener or vanilla. The shorter the list, the more likely you are to get real chocolate and not a processed imposter,” says Maegan Ratliff, MA, RD, founder of Mae’d Wellness. Health.

Some chocolates contain small amounts of cadmium and lead, and dark chocolate tends to be the biggest offender.

There is no real way to guarantee that your chocolate is free of heavy metals. Consider reducing your overall chocolate intake and sticking to lower percentages (like a 70% dark chocolate bar versus an 80% bar).

High-quality dark chocolate generally does not contain milk, but some commercially produced bars may. Although milk does not affect the antioxidant content of chocolate, it is not a necessary ingredient, especially for people with milk sensitivities.

Dark chocolate can actually be a good source of fiber. Just 1 ounce of 70-85% dark chocolate contains just over 3 grams of fiber.

Alkalized chocolate, also known as processed chocolate in the Netherlands, can make chocolate taste milder, but it can reduce the antioxidant and flavonol content of dark chocolate.

“If you’re eating dark chocolate for its health benefits, avoid anything that says processed with alkali,” says Samantha Peterson, MS, RD, holistic health expert and founder of Simply Wellness. Health.

Caramel, nougat and peanut butter are tasty but can increase the sugar content and other additives in a chocolate bar. Try sticking to plain dark chocolate.

Cacao is often grown in tropical regions where a lot of pesticides are used, but organic options can help reduce this toxic load.

“Look for that USDA organic seal or organic formulation,” Peterson said.

Once you choose the healthiest chocolate bar for you, you’ll want to really enjoy it. Here’s how to do it:

• Let it melt in your mouth: This will improve the flavor and make your treat last longer. It might even prolong the release of feel-good chemicals like serotonin.
• Have a few squares at a time: This is enough to get a delicious taste without too much caffeine, sugar or calories.
• Eat it conscientiously: Pair a few squares with fresh fruit or make it a nightly relaxation ritual.
• Use it as a quick pick-me-up: Due to its mood-boosting potential, dark chocolate may help reduce stress levels.