To benefit from the virtues of dark chocolate, you must focus on the quality of the cocoa, avoid hidden sugars, and know how to read labels. Here’s how to spot the right tablets and avoid falling into the trap of “sugar-free” or “gourmet” versions.
Not all dark chocolate is created equal
As dietitian Julie Boët points out, dark chocolate is rich in magnesium, antioxidants and polyphenols. However, these benefits only concern good quality chocolates…”Behind the same name, we find very different products: some rich in cocoa, others more composed of sugar, flavorings and added fats.” she says first of all.
Technically, chocolate can be called “dark” from 43% cocoa. “But below 70%, the quantity of sugar becomes much greater than that of cocoa. underlines the specialist.
On the other hand, at 70%, chocolate remains sweet but contains enough cocoa to provide polyphenols and magnesium, while retaining the bitterness typical of real dark chocolate.
If it contains less, from only 50 or 60% cocoa, the benefits drop: sugar dominates and the taste is artificially softened.
What a “real” dark chocolate should contain
The rule is simple: “The more cocoa there is, the less sugar there is, and the more interesting the product is from a nutritional point of view“explains Julie Boët.
The richness of cocoa is accompanied by the nutrients responsible for the “healthy” reputation of dark chocolate. Conversely, a chocolate low in cocoa but high in sugar is similar to a confectionery.
But be careful with products that create confusion. “Some chocolates contain artificial flavors such as vanillin, used to mask poor quality cocoa. warns the dietitian.
Others replace cocoa butter with vegetable oils such as palm or shea oil.
Without forgetting the “sugar-free” versions, often sweetened with maltitol, erythritol or sucralose, which can cause digestive discomfort when consumed in large quantities.
Finally, the “praline black”, “orange”, “caramel” or “biscuit chip” bars are black in name only. “These are pleasure products, pleasant but without any particular nutritional benefit.” confirms our expert.
How to choose the right dark chocolate?
To truly benefit from the benefits of chocolate, Julie Boët recommends reading the labels carefully.
“Start by looking at the cocoa percentage: 70% is a good starting point” she insists.
Then, scan the list of ingredients: the ideal is to find only cocoa paste, cocoa butter and sugar. Soy or sunflower lecithin can be tolerated as an emulsifier, but no more.
Another point that is often overlooked: the possible presence of cadmium, a heavy metal that the cocoa tree can absorb in certain soils, especially in Latin America.
“In small amounts it is not dangerous, but for daily chocolate lovers it may become something to watch out for” specifies the dietician. Beans from West Africa are generally less affected, and certain brands mention a “reduced cadmium content”.
Finally, it all depends on the frequency of consumption. “If chocolate remains an occasional treat, its composition doesn’t matter” nuance Julie Boët.
A square of good dark chocolate can be a health ally… provided you know what it really contains. The difference is in the composition — not the packaging. “On the other hand, if you eat it every day “for health” or “for magnesium”, quality becomes essential. More cocoa, less sugar, fewer contaminants: that’s where the real benefits lie.” she concludes.