Does Dark Chocolate Provide Healthful Cocoa Flavanols?

Whenever a new study comes along to demonstrate that yes, chocolate does have health benefits (see one here), nutrition experts step forward to caution people not to start gobbling chocolate under the rationale that it will help their health. After all, they warn, chocolate is high in fat and calories.

Theobromine May Slow Chromosomal Aging:

That pattern is playing out once again. Researchers in Great Britain have published their research showing that people consuming dark chocolate have longer telomeres on the tips of their chromosomes (Aging-US, Dec. 10, 2025). This is an epigenetic marker indicating slower aging.

To reach this conclusion, the scientists analyzed data from two large groups of people. Altogether, they had access to information from more than 1,600 individuals. In addition to examining telomere length, the investigators also reviewed DNA methylation, another marker of aging. By cross-checking reported consumption of coffee as well as cocoa and chocolate, they narrowed their search for the responsible compound to theobromine. This chemical is naturally found in cacao, and thus also in chocolate and cocoa.

However, as in previous situations, the researchers warn that they are not recommending that people eat chocolate. They cite the amounts of fat and sugar in dark chocolate (which are lower than in milk chocolate).

Of course, we have no way of knowing which chocolate bars might actually contain useful levels of theobromine or cocoa flavanols, other compounds that seem to be responsible for its physiological effects.  It is not wonder that many people feel as puzzled as this reader does. And it is a good reason to consider getting a verified, reliable amount of cocoa flavanols daily from CocoaVia.

Which Dark Chocolate to Choose?

Q. I have been eating a small square of dark chocolate every day, about 0.4 ounces a day. I have heard that the method of processing the chocolate is important to maximize the helpful compounds.

How could I find out which chocolate offers the most cocoa flavanols? Also, what is the correct amount to consume per day? I am concerned about cholesterol and blood sugar.

Finding Dark Chocolate Rich in Cocoa Flavanols:

A. You are correct to conclude that cocoa compounds could have health benefits. Research has shown that cocoa polyphenols can reduce inflammation (Nutrients, Feb., 2014)  and raise HDL cholesterol (British Journal of Nutrition, Jan. 14, 2014).

Dark chocolate rich in cocoa flavanols can also reduce insulin resistance (Hypertension, Aug., 2005). We learned that the dark chocolate used in that study was Ritter Sport, but the dose was quite high: an entire 100 g bar per day. That’s about 3.5 ounces and can pack a wallop in terms of calories.

Other research has suggested that as little as 5 to 10 grams of dark chocolate daily has benefits. Your daily dose of 0.4 ounces provides roughly 12 grams, so you are in the right range.

The best source we know of to learn the flavanol concentration of chocolate is ConsumerLab.com’s review. It does require a subscription, but you may find it worth the cost.

One reason that dark chocolate is specified so often is that it has a higher proportion of cocoa solids, and thus potentially cocoa flavanols, compared to sweeter milk chocolate. ConsumerLab.com found that Baker’s unsweetened chocolate for baking had the highest levels of these compounds among the chocolate bars that were tested, followed by Endangered Species Natural Dark 88% Cacao and then Ghirardelli Intense Dark Twilight Delight 72% Cacao.

Unfortunately, the percentage of cacao is not an accurate indicator of the level of cocoa flavanols. Perhaps one day that information will be included on the label to help consumers might good choices.

CocoaVia Instead of Dark Chocolate:

If you are truly interested in the health benefits from dark chocolate and reluctant to consume candy, you will definitely want to check out CocoaVia. Mars has invested in research on cocoa flavanols. As a result, its products are among the most reliable sources of cocoa flavanols, with no additional sugar and minimal calories. CocoaVia helps support our website and newsletter, but the company has no influence on our editorial content.