6 Powerful Health Benefits Of Dark Chocolate And The Best Ways To Pair This Decadent Treat With Coffee
Quick Answer
Dark chocolate is widely known as a superfood, with cacao being a great source of antioxidants and minerals, each of which are highly beneficial to human health. Here we’ll explore these proven benefits, including heart protection, improved brain function, mood boosts, and more, as well as the best ways to pair dark chocolate with coffee.
Key Takeaways
- Differences between white, milk, and dark chocolate, including what’s at the heart of the proven benefits of dark chocolate
- Health benefits of dark chocolate, including antioxidant protection, improved brain and heart health, aids in gut health, better moods, and more
- Dark chocolate pairs exceptionally well with coffee due to their similar flavor compounds, roasting techniques, and chemical similarities. Dark chocolate also balances the acidity of coffee.
- When pairing dark chocolate and coffee, consider cacao percentages and roast levels, with darker roasts such as espresso pairing well with high cacao dark chocolate.
How blessed are we to live in a world where treats, those items we often think of as decadent or indulgent, are actually good for us?
Tea and honey?
Slow blissful sips of chamomile lightly sweetened with raw honey setting the tone for a calming evening and good night of rest…such a soothing treat…yet it’s good for you!
Coffee?
A non-negotiable part of our morning routine, one of life’s simple pleasures, the taste of pure delight in each sip…and again, it’s good for you!
Hmmm, but what about chocolate?
Chocolate is commonly considered a sweet treat, generally viewed as something special to be enjoyed (mostly) on celebratory occasions, holidays, etc.
But, what if chocolate was actually in the same category as coffee - something that’s good for you!
What if chocolate could improve the health of your heart or boost brain functioning?
What if chocolate could help to improve your gut health and mood?
Sounds too good to be true, right?
Maybe not!
Dark chocolate can be a powerful source of antioxidants, minerals, and more, bringing multiple benefits to your body.
And that’s why we’re talking all things chocolate today, diving into not only the benefits packed into this sweet treat, but also exploring the best ways to pair dark chocolate with coffee!
Healthy and yummy - now that’s a great combination!
So then, let’s get started…
Health Benefits Of Dark Chocolate
Chocolate is typically seen as candy, something for birthday parties, something extra, the rich and indulgent ingredient in cakes, cookies, brownies - you get the picture.
So, when you’re prioritizing health, this treat is generally something you’d think of as an item you should limit.
But chocolate, in and of itself, isn’t actually a bad thing.
Chocolate is made from cacao beans, a widely known superfood loaded with antioxidants, minerals, healthy fats, and other health-boosting compounds.
Much of the chocolate we know of as ‘candy’ is made from cacao beans - the problem arises, however, with the addition of processed sugars and other ingredients which then make this superfood less than super.
- For instance, white chocolate (the most processed chocolate) contains large amounts of sugar, milk solids, and cheaper oils; it also lacks cocoa solids.
- And, milk chocolate, while this option does have similar ingredients to dark chocolate, doesn’t contain near enough cacao to boast the same benefits as its darker cousin.
In addition, many milk chocolates also contain large amounts of processed sugar, which diminishes its potential even further.
Dark chocolate, however, contains between 50-90% cacao solids, and this is where all those wonderful rewards are found.
Overall, “the nutritional value of dark chocolate varies depending on the percentage of cacao solids it contains.”
And, the greater the percentage of cacao solids, the greater the nutritional value, antioxidant content, and more.
Of course, you still need to be wary of ingredient lists, avoiding items like added sugars and emulsifiers which can lessen the amount of beneficial plant compounds found in the chocolate.
So typically, you’ll want to look for dark chocolate that has a cacao percentage of 70% or higher, and when consuming this decadent treat in moderation, the following science-supported, proven health benefits can be reaped.
1- Antioxidant Protection
Dark chocolate is very rich in plant compounds which contain antioxidant properties proven to protect your body in many ways.
These polyphenols, flavanols, and catechins aid your body in fighting against free radicals, a benefit that translates to disease protection.
Fighting against free radicals leads to less oxidative stress, and this reduces your risk of many diseases.
According to the American Cancer Society, the flavonoids or antioxidants found in dark chocolate (and similar foods) “help prevent damage to cells. They (antioxidants) can also help fight inflammation and possibly protect against cancer.”
To add, dark chocolate is also rich in magnesium, iron, zinc, copper, and phosphorus, these minerals bringing aid to multiple areas of the body, many of which we’ll see below.
2- Boosts Heart Health
Dark chocolate has the potential to improve your heart health in a number of ways.
- The flavonoids in dark chocolate may help lower your blood pressure as these stimulate the lining of your arteries, prompting the production of nitric oxide. This makes your arteries relax, which lowers blood pressure.
- Consuming dark chocolate has also been shown to decrease LDL (bad) cholesterol. Here, some forms of LDL cholesterol have been found to react with free radicals in the body, making them capable of damaging tissues, including those within the heart. But, the antioxidants in cacao protect lipoproteins from oxidative damage thereby lowering “oxidation-prone forms of LDL cholesterol.”
- Theobromine and stilbenes (plant compounds) in dark chocolate have also been shown to increase HDL (good) cholesterol.
The blood pressure lowering and healthy cholesterol level supporting benefits of dark chocolate combined with the overall antioxidant-led protective qualities of this treat increase its potential for reducing one’s overall risk of cardiovascular disease.
3- Improves Brain Function
An added benefit to the blood pressure lowering effects of dark chocolate pertains to your brain.
As blood flow directly (and vitally) affects brain health, improved blood flow in turn boosts cognition.
“Research also shows dark chocolate may improve your brain function in the short term thanks to its levels of caffeine.”
Some even believe dark chocolate could help prevent Alzheimer’s and Parkinson’s diseases, though a greater amount of research is needed to confirm these theories at this time.
4- Enhances Mood
A cup of coffee and a few pieces of dark chocolate can truly make you feel good…really…it can, science says so!
One study revealed those participants who ate 85% cacao dark chocolate each day consistently had a better overall mood than those who ate regular chocolate (less than 85% cacao) or no chocolate at all.
This has been linked to dark chocolate’s polyphenol content, which has been shown to lower cortisol levels.
Dark chocolate also is known to trigger the release of serotonin and endorphins; hormones also linked to reducing stress and making you feel happy. Improved mood when consuming dark chocolate may also be linked to this treat’s ability to improve gut health (more on this in the next section).
5- Gut Health Aid
We left off with dark chocolate’s ability to improve mood, even though aiding your overall gut health.
So, let’s dig into this notion a bit deeper…
We know your gut and brain are closely linked. Perhaps you’ve heard of the gut-brain axis, also sometimes referred to as a multidirectional highway where your nerves, hormones, and gut bacteria communicate.
This communication can influence digestion, cognitive abilities, stress, mood (as we mentioned above), and more.
And, dark chocolate, due to its plentiful polyphenol content, has been shown to modulate gut bacteria.
In other words, the polyphenols in dark chocolate can promote the growth of beneficial gut bacteria, keeping this microbiome balanced (which then allows for optimal communication between your gut and brain, bringing that nerve, hormone, digestive, and brain benefits we listed above).
6- Skin Protection (against sun damage)
Due to the flavanols found in dark chocolate, consuming this indulgence regularly may protect your skin from sun damage.
A 2021 review of multiple studies found the bioactive compounds in dark chocolate to be helpful in:
- Protecting your skin against sun damage
- Improving blood flow to the skin (which can aid in damage repair)
- Increasing the density and hydration of your skin (beneficial in keeping your skin from being damaged in the first place)
Regarding amounts, the studies examined revealed the best benefits experienced in those participants who had consumed high-flavanol dark chocolate over the course of twelve weeks, afterwards receiving improved protective benefits from the sun.
Now, this likely goes without saying, but reaping the rewards of this superfood does have a limit.
As with most things in life, dark chocolate (though healthy) should be consumed in moderation.
In other words, we know coffee is healthy, but drinking it in excess could lead to unwanted, negative effects.
The same is true of dark chocolate, here with the calories, fat, and sugars becoming a concern when consumed in excess.
That’s why we highly recommend amping up this indulgence and consuming these superfood treats together!
Okay…you can honestly consume them whenever you choose, but there’s no denying the fact that dark chocolate and coffee make an incredible combination.
And, that’s why we’re closing out our time today looking at the best ways to pair these simple pleasures - coffee and dark chocolate!
Dark Chocolate And Coffee Pairing Guide
Dark chocolate and coffee make the perfect pair, but why?
If you’re familiar with the health benefits of coffee, then you likely noticed many similarities when reading through the benefits of dark chocolate.
This is primarily due to the plant compounds and antioxidants these superfoods share.
But, there are a few other similarities that lend to this common pairing as well.
- Dark chocolate and coffee each begin as a bean: the cacao bean and the coffee bean.
- Both are typically grown in tropical climates.
- The roasting process for each ‘bean’ (or seed) is nearly the same, creating similar flavor compounds in each product.
- Dark chocolate and coffee share a similar chemical makeup, with each containing caffeine and theobromine.
What’s even more interesting though is the fact that dark chocolate and coffee’s differences actually support their pairing as well.
- Dark chocolate and coffee have complementary flavor profiles, so pairing them allows one to enhance the other.
- The bitterness and depth of dark chocolate can serve to highlight the bright, fruity, and pleasantly acidic notes in coffee.
- Then, the slight acidity of coffee can serve to tame the intense richness of dark chocolate.
- And, the contrast in temperatures and textures between dark chocolate and coffee serve to create a balance your senses not only enjoy but beg you to come back for more.
But, as you know, there are varying percentages and preparations of dark chocolate, and there are varying roasts and flavor profiles of coffee, so how can you best enjoy dark chocolate and coffee as a pair?
Espresso & Dark Chocolate - When pairing high percentage cacao dark chocolate (70-90%) with coffee, a deeply dark and bold espresso is a great choice.
Espresso is a rich, bold brew, and high percentage cacao provides rich yet bitter flavors. So here, this pair essentially matches, creating an effortlessly tasty combination.
And, this starting point serves as a good reminder and basic rule when it comes to dark chocolate and coffee: likeness is key.
The higher the cacao percentage, the darker the coffee roast you’ll want to reach for when pairing.
This is also why you’ll typically find medium roasts recommended as pairings for milk chocolate, where a milder chocolate best pairs with a less bold roast.
70-80% Cacao & Dark Roasts - 70-80% cacao dark chocolate, while still rich and characteristically bitter, pairs well with many dark roast coffees.
Espresso would pair well here too, but if you’re used to an even darker cacao such as 90%, typically enjoying this with espresso, then you may find a milder cacao percentage is best paired with a dark roast coffee, which commonly boasts notes of caramel and chocolate due to the roasting process.
Fruit Paired Dark Chocolate & Dark/Medium Roasts - Generally you won’t find a recommendation for a medium roast and high cacao dark chocolate, but on occasion you may find high percentage dark chocolate prepared or packaged with inclusions of dried fruits or nuts, and in this case, dark roasted coffee and some medium roasts pair well with such selections.
Many dark and medium roasts boast nutty flavors, even those rich caramel and chocolate flavors we mentioned above (due to the roasting process) and these notes pair well with dark chocolate and fruit/nut combinations.
Dark Chocolate Coffee Drinks - Wanna pair coffee and dark chocolate in one decadently delicious cup?
Combining dark chocolate and coffee to make the perfect, healthy mocha works best when incorporating a deeply dark roast (such as Lifeboost Dark Roast, Lifeboost Espresso Coffee, or Lifeboost Midnight Roast) with a dark chocolate made from at least 80% cacao.
And, if you’re looking to enjoy this combination iced, cold brewing is a great method to reduce any brew’s acidity allowing the coffee to stand up to the depth of the dark chocolate. (Here, I would recommend safely melting the dark chocolate, then slowly incorporating it into the cold brew prior to any additions of milk or ice.)
Dark Chocolate With Chili & Coffee - High cacao dark chocolate infused with chilis has become a popular flavor combination, and should you be looking to enjoy such decadent spice, a dark roast would most commonly be recommended as your best pairing option.
However, if the spice feels a bit much for you, reaching for a medium roast can bring needed balance, making this pairing more pleasing for those who enjoy the spice but need balance for optimal palatability.
FAQ
1- How much dark chocolate can you eat daily?
The average recommendation is to stick with consuming less than 50 grams of dark chocolate in a day. This equates to roughly 1.75 ounces.
And to reiterate, you’ll want to be looking for 70-90% (even 95%) cacao, avoiding added sugars and emulsifiers.
2- Who should avoid dark chocolate?
Dark chocolate does contain stimulants (caffeine), so for those people sensitive to caffeine, you’ll want to consume with caution.
Soy lecithin is another ingredient some people may need to look out for when consuming dark chocolate. This is a common stabilizer used in chocolate, and for those with allergies, this could be a concern.
3- Why does dark chocolate taste more bitter than other chocolates?
The high amount of cacao solids is what gives dark chocolate its bitter taste.
This is due to the high amount of flavanols, and another plant compound known as theobromine, in dark chocolate, each of which contribute to the ‘acquired taste’ of this superfood treat.
Check out Lifeboost Coffee Double Dark Chocolate Mocha.
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Becky is a mother, educator, and content writer for Lifeboost Coffee. She has had three years’ experience as a writer, and in that time she has enjoyed creatively composing articles and ebooks covering the topics of coffee, health and fitness, education, recipes, and relationships.
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