Milk chocolate is the public’s preferred chocolate, a 2021 Mashed survey found, followed by dark chocolate. Only 11% of voters said they preferred white chocolate – a hotly contested member of the chocolate family. Technically, white chocolate is made of cocoa butter and lacks the cocoa nibs that other chocolates are made of.
But from a nutritional standpoint, which option reigns king? Here’s what a registered dietitian told USA TODAY about health and safety when it comes to chocolate.
Dark chocolate is the healthiest kind of chocolate, according to registered dietitian Danielle Crumble Smith. It’s packed with antioxidants and contains minerals like iron, magnesium and phosphorus. It’s also high in fiber and contains flavonoids, a naturally occurring compound, often known as phytonutrients, Crumble Smith explains. These antioxidants help to lower inflammation, blood pressure and cholesterol levels and protect from cardiovascular disease.
Chocolate is made from cacao beans, which are rich in antioxidants. The more cacao chocolate is made of, the darker it is and the more antioxidants there are generally, Crumble Smith says. Chocolate is often categorized with a percentage on the label – 70% cacao or higher is the healthiest option.
“You’re going to have higher amounts of antioxidants, of flavonoids, of fiber,” she says. “And you’re also going to have lower amounts of sugar, so for somebody with diabetes or insulin resistance who really wants to monitor sugar intake, then dark chocolate is definitely going to be the better option.”
However, according to a Consumer Reports investigation, some dark chocolate contains “concerning levels” of lead or cadmium. The two heavy metals are linked to health issues like immune system suppression, reproductive issues and hypertension. For children and pregnant people, heavy metal exposure can damage the brain and nervous system, causing developmental delays and learning and behavior problems.
Popular brands like Hershey’s, Trader Joe’s, Lindt, Lily’s, Godiva, Dove and Hu are among the products high in cadmium and lead, according to Consumer Reports.
“It’s actually milk chocolate that ends up being safer in that regard, and that’s just because with milk chocolate you have less of the actual cocoa solids because of the added milk, because of the added sugar, because of the added fat,” Crumble Smith says.
Milk chocolate has more of that traditional creamy, sweet chocolate taste than the more bitter dark chocolate, but it’s because processed cocoa has more sugar and fewer antioxidants.
If you want to get the health benefits of dark chocolate without the heavy metal exposure, Crumble Smith recommends researching the company and brand to make sure the chocolate has been third-party tested.
More on the findings:How Consumer Reports found elevated metal levels in chocolate
Here are the ones Consumer Reports says contain more than the state of California’s maximum allowable dose levels of lead and cadmium.
High in cadmium:
High in lead:
High in both:
It can be, especially if you’re choosing a dark chocolate option that has more antioxidants and minerals.
Consuming 85% cocoa dark chocolate also has a prebiotic effect and the potential to improve mood, a 2022 study in the Journal of Nutritional Biochemistry found.
Incorporating dark chocolate into your diet on a moderate basis can be a healthy way to add flavor and nutrients. Crumble Smith recommends adding it to oatmeal, homemade trail mix, Greek yogurt and other meals with fat and protein components.
“You’re getting that sweet while also getting something with protein – that’s going to help slow that digestion if you are having a chocolate that is higher in sugar, but also just truly satisfy your appetite,” Crumble Smith says.
Here are a couple of dietitian-backed recommendations for adding in chocolate:
USA TODAY is exploring the questions you and others ask every day. From "How long does melatonin last?" to "How much caffeine is dangerous?" to "Is V8 juice good for you?" − we're striving to find answers to the most common questions you ask every day. Head to our Just Curious section to see what else we can answer for you.
2024-12-25 09:331649 view
2024-12-25 09:262304 view
2024-12-25 09:061000 view
2024-12-25 08:361922 view
2024-12-25 08:161417 view
2024-12-25 07:232776 view
PORTLAND, Maine (AP) — The U.S. East Coast was beginning a whiplash-inducing stretch of weather on W
Tennessee authorities are investigating the mysterious death of Memphis DJ Rick "Slick Rick" Buchana
NORTH BELLMORE, N.Y. (AP) — Authorities seized about a hundred animals from a Long Island home packe