Is Chocolate Actually Healthy for You?

Chocolate. It’s an art. A celebration. And so much more.

I used to go to the Natural Products West Expo every year, where thousands of vendors show-n-tell their products to buyers from all over the U.S. I don’t think I’m exaggerating that 10% of the companies were chocolate companies.

I thought the whole point of “natural products” is that they’re healthy – so after sampling a couple dozen chocolates from the various booths, why did I always leave there not feeling so great?

I’m not here to tell you to avoid chocolate if you want to be healthy.

But, it IS a confusing subject.

So, what’s the truth? Is chocolate good for you?

What you’ll discover in this article:

• What is cacao?
• How is chocolate made?
• Is chocolate healthy?
• The good / better / best for chocolate
• What about cocoa?
• Other chocolate-related products
• Tips for making healthy chocolate treats
• Healthy chocolate recipes
• The final word on chocolate

Cacao is the seed of a football-shaped fruit – the “whole food” source of “chocolate.”

The cacao beans (which are made into “chocolate”) are found within the pods (the fruit), which grow from the trunks of cacao trees.

The surrounding pulp is edible and sweet.

The beans are fermented, dried (often in the sun), and then roasted.

Then, they're crushed to separate the beans from their outer hulls and then crumbled into cacao nibs or ground into cacao powder.

The nibs are frequently blended with sugar, fat, milk, and other additives to create various kinds of chocolate.

The chocolate (cacao) itself is highly nutritious!

Where it goes downhill is the other ingredients it’s made with or how much it’s processed.

Most highly processed chocolate products by candy companies have very little, if any, cacao. In fact, they are usually chocolate-flavored.

The Aztecs and Mayans believed chocolate had significant medicinal and aphrodisiac properties. And cultures have used it medicinally for centuries.

Cacao has more health-protecting antioxidants than most foods, including blueberries, green tea, and açaí berries.

Dark chocolate contains heart-healthy, cancer-preventing nutrients and is linked to protection against diabetes, mental alertness, and even weight loss.

Plus, it can help protect the skin from UV damage and even stimulate the immune system.

Let’s be honest: Most people seek out chocolate because it makes them HAPPY due to the feel-good amino acid tryptophan, which causes YOU to produce serotonin, the happy chemical some depressed people lack.

Cacao also contains phenylethylamine (PEA), which is known as the “LOVE drug.” It’s associated with elevated mood and higher energy.

A caveat, since with SO many chocolate makers out there, you may think that chocolate is some kind of magical food:

The same nutrients from cacao can be found in other lower-calorie and lower-fat raw plant foods that cost less than $1/lb.

And even with healthy dark chocolate, it often comes with lots of fat and sugar and usually quite a bit of processing that loses some health benefits.

• Good = Dark chocolate, naturally sweetened (no HFCS or other refined sugars)

• Better = Dark chocolate (60-70% cacao or better, 80% if that’s not too dark for you). Fair-trade (because child labor is a problem in this industry), organic, naturally sweetened. Or make your own using non-alkalized, unsweetened cocoa powder.

• Best = Make your recipes with organic cacao nibs or cacao powder. (Ch. 11 of my 12 Steps to Whole Foods course has some great ideas – that’s the chapter in the course where you learn to make a healthy version of all the treats you loved but were making you sick–you can add a heaping spoonful of cacao nibs to smoothies, and I’ll give you a tasty recipe below.)

You’ve probably heard of cocoa. So, how is that different from cacao?

Cacao is minimally processed and more nutrient-dense.

However, it’s not really “raw” because it’s still fermented, dried, and crushed and uses heat. Sometimes, it’s not roasted or roasted below 118 degrees.

Cocoa has been processed more with high heat, and some nutrients are destroyed.

Also, sometimes producers add preservatives, emulsifiers, sugar, or other sweeteners.

Here are a few more things you might have seen:

• Dutch-processed cocoa — this has been treated with an alkaline solution to reduce its acidity and take off the bitter edge (this process removes some of the nutrients and adds some toxins)

• cacao turned into a thick liquid) with a hydraulic press (many chocolate makers add extra cocoa butter to give their chocolate a smoother, glossier texture)

• Carob — a chocolate “wannabe” that’s naturally sweet and also rich in antioxidants. It doesn’t stimulate dopamine receptors like cacao does. It also doesn’t have caffeine like chocolate does, nor does it have theobromine, which makes cocoa and chocolate bitter and stimulating. Another bonus: it doesn’t have the compound that triggers migraines in some people. It can be substituted 1:1 with cacao or cocoa. I’m not going to try to sell you on it, though, because those of us who grew up with health-nut moms in the 70s know–carob doesn’t taste much like chocolate; it just can look and act like it. I think it just made us mad when our moms tried to pawn it off on us as chocolate.

When you make chocolate treats, you can use sweeteners like stevia, maple syrup, honey, and monk fruit, which we use in our delicious Chocolate and Vanilla Grass Fed Bone Broth powders.

Use coconut oil or avocados for the fat. Or skip chocolate altogether and use carob – if you like carob. (Carob doesn’t do it, for me.)

[Related: Need a Healthy Treat? 6 Easy Swaps for Your Favorite Recipes]

Craving chocolate? Enjoy these good-for-you delights – from morning to night.

• Chocolaty Breakfast Smoothie — If you’re looking to fix that crave of cacao, you’re in luck! My Chocolaty Breakfast Smoothie recipe will fulfill your every desire. So healthy, so quick, and so natural! It makes for a decadent breakfast treat or afternoon dessert pick-me-up. Try this healthy chocolate recipe.

• Velvety Chocolate Green Smoothie — Beets and raspberries give this smoothie a rich, decadent color, while the added chocolate protein powder turns your regular healthy green smoothie into a tantalizing sweet treat. Try this healthy chocolate recipe.

• Raw Chocolate Hazelnut Spread — You must try this healthy version of "Nutella" for all the deliciousness without the refined sugar! Try this healthy chocolate recipe.

• Yummy Chocolate Almonds — It's a great treat to get RAW, SPROUTED nutrition into your family's routine, and it's an easy way to use the raw almonds from our Nut Group Buy. Try this healthy chocolate recipe.

• Avocado Chocolate Mousse — A smooth, velvety treat made with my favorite avocados. Try this healthy chocolate recipe.

• Dark Chocolate Black Bean Brownies — Who knew you could make scrumptious deliciousness with black beans? These incredibly satisfying treats are a hit with young and old, guilt-free and vegetarian. I’ve made them for my kids dozens of times – and yes, you can still lick the spoon! Try this healthy chocolate recipe.

Chocolate is more than just a treat – it’s an ancient superfood with powerful health benefits, but only when consumed in its purest forms.

While cacao is packed with antioxidants and mood-boosting compounds, most commercial chocolate products are highly processed and loaded with sugar, unhealthy fats, and additives that strip away their nutritional value.

You can enjoy the rich, indulgent taste while still nourishing your body by choosing high-quality dark chocolate and cacao nibs or making chocolate creations with wholesome ingredients.

Ultimately, it’s about balance and making informed choices – so you can savor your chocolate without guilt, knowing it’s doing more good than harm.

 

Read Next: How To Break Your Sugar Addiction in Only 4 Days