Dr. Michael Mosley, who tragically passed away in 2022, endorsed dark chocolate as a beneficial holiday treat in a recent episode of BBC Radio 4’s Just One Thing. He highlighted that consuming just two squares of high-quality dark chocolate daily can significantly improve health, particularly in reducing ‘bad’ cholesterol levels and enhancing heart function. This advice comes at a timely moment as the festive season approaches, making it an ideal stocking filler.
Health Benefits of Dark Chocolate
In his discussion, Dr. Mosley emphasized the cardiovascular benefits associated with dark chocolate, specifically its high cocoa content. He noted that this treat could lower the risk of cardiovascular disease, improve LDL cholesterol levels, and increase blood flow to the brain. He referenced studies on the Guna people, an indigenous group from the coast of Panama, who are known for their longevity and low blood pressure as they age. Their consumption of unsweetened cocoa—up to five cups daily—has been linked to these health benefits.
According to Dr. Mosley, the key to dark chocolate’s advantages lies in its flavonoids, a class of chemical compounds beneficial for health. While flavonoids are found in numerous plant foods such as strawberries and onions, cacao is one of the richest sources. Importantly, individuals can enjoy these benefits without consuming the bitter cacao seeds; dark chocolate with high cocoa content is sufficient.
Recommended Consumption and Considerations
Dr. Mosley recommends a daily intake of just two squares of dark chocolate to reap the health benefits. He cautions against overindulging, as excessive consumption can lead to increased blood sugar levels and potential weight gain, both of which elevate the risk of cardiovascular disease. He further advised substituting sugary snacks with dark chocolate for a healthier alternative.
“If you really want the maximum out of your chocolate treat, try to look out for the unprocessed kind and embrace the bitter taste,” Dr. Mosley stated.
In the podcast, Dr. Mosley conversed with Professor Aedin Cassidy of Queen’s University Belfast, whose research supports the idea that consuming dark chocolate rich in flavonoids can improve blood vessel elasticity, insulin sensitivity, and cholesterol levels, particularly among women with Type 2 Diabetes. The duo agreed that while milk chocolate contains some cocoa, it does not provide enough flavonoids to deliver these health benefits. White chocolate, in contrast, contains no cocoa at all.
Dr. Mosley also highlighted the importance of choosing chocolate carefully, as some manufacturers may use a method known as Dutch processing to reduce the bitterness of cocoa. Unfortunately, this process also removes many flavonoids, negating the health benefits associated with dark chocolate.
With the holiday season just around the corner, gifting dark chocolate could be a thoughtful and health-conscious choice. Dr. Mosley’s insights provide a compelling reason to consider this sweet treat not only as a festive indulgence but also as a potential contributor to better health. As he suggested, starting with chocolate containing around 40% cocoa content can help ease into the more bitter varieties, ensuring that health benefits can be enjoyed without sacrificing taste.
