What's the best way to get your hit of healthy dark chocolate? From cocoa to ... trends now
We know dark chocolate is good for us, thanks to plant compounds called flavanols which have been shown to lower blood pressure and cholesterol, and theobromine, known to improve mood.
But does every dark chocolate product have these benefits — does it matter if you get it as cocoa powder, in a bar, or a chocolate-covered nut?
Charlotte Dovey asked experts to assess a selection, which we then rated...
Green & Black's 85% dark chocolate bar
Green & Black's bar was called 'one of the best here for the benefits of dark chocolate'
90g, £2.50, waitrose.com
Cocoa content: 85 per cent minimum
Per 100g: Calories, 607; saturated fat, 30g; fibre, 13g; sugar, 14g
Expert verdict: ‘Generally a high level of cocoa — 70 per cent and above — is a good indicator of flavanol content, but it’s not the only factor,’ says Kaitlin Colucci, a dietitian and founder of The Mission Dietitian.
‘How the beans are processed can also affect levels. Alkalisation, for example, where cocoa powder is treated with an alkali solution to reduce bitterness and improve its solubility in water, can greatly reduce the final amount. Unfortunately, there’s no way of telling this from the label.’
Charlotte Foster, a Surrey-based dietitian, adds: ‘One certainty with high cocoa content is higher levels of nutrients such as iron, zinc and magnesium.
‘This bar has no artificial additives such as emulsifiers, which are common in chocolate and are used to stop the cocoa and cocoa butter (the fat from the beans) separating. Some animal research has suggested emulsifiers may cause inflammation by affecting the balance of our gut microbes.
‘Overall, this bar is one of the best here for the benefits of dark chocolate.’
Taste test: Savoury flavour with slightly bitter aftertaste.
Health rating: 9/10
Truly Nuts! Brazil nuts dark chocolate
Brazil nuts are full of antioxidants, fibre and good fat — but may be best eaten plain, says one expert
120g, £3.79, uk.trulynuts.com
Cocoa content: 64 per cent
Per 100g: Calories, 622; saturated fat, 21g; fibre, 6.3g; sugar, 21g
Expert verdict: ‘Combining the health benefits of Brazil nuts — full of antioxidants, fibre and good fats — and dark chocolate, this sounds like a match made in heaven,’ says Charlotte Foster.
‘But it does contain emulsifiers and the glazing agent, gum Arabic, which gives the chocolate its shine and protective coating to extend shelf life.
‘Gum Arabic is full of fibre and is a probiotic, but in large quantities (over 30g) can cause tummy upsets. I’d suggest instead having 30g of plain nuts with a couple of pieces of plain dark chocolate, at least 70 per cent cocoa, for the same taste without all the sugar.’
Taste test: Surprisingly sweet.
Health rating: 6/10
Lindt dark chocolate spread
200g, £5.75, ocado.com
Cocoa content: 17 per cent
Per 100g: Calories, 588; saturated fat, 11g; fibre, not given; sugar, 40g
Expert verdict: Kaitlin Colucci says: ‘Don’t be fooled by “dark chocolate” on the label as the cocoa content here is just 17 per cent. Surprisingly there’s no legal minimum requirement for something to be called “dark chocolate”, although most experts suggest it should be at least 50 per cent.
‘Dark chocolate shouldn’t contain milk, but this has skimmed milk powder, and nuts, so not unlike that well-known hazelnut spread with added cocoa.
‘Sugar is first on the ingredients list, with a huge 40g per 100g. This won’t have any health benefits.’
Taste test: More nutty than chocolatey.
Health rating: 3/10
Montezuma absolute black dark chocolate
90g, £3, ocado.com
Cocoa content: 100 per cent
Per 100g: Calories, 604; saturated fat, 33g; fibre, 17g; sugar, 2.7g
Expert verdict: ‘At 100 per cent cocoa, this is as pure as it gets,’ says Kaitlin Colucci.
‘It is the highest fibre chocolate here. At 17g per 100g this contains more fibre than 100g of black beans. On the downside, it’s an acquired taste.
Taste test: Dry, bitter — almost savoury.
Health rating: 9/10
Monin premium dark chocolate sauce
