Chocolate: Can it really be good for you?

Chocolate lovers unite! The verdict is in, and although chocolate isn't considered a health food, the sweet treat can be enjoyed and included as part of a healthy diet (if you eat it in the right way).

Before you stock up on family sized blocks, remember chocolate is a discretionary food in the Australian Guide to Healthy Eating. That means we don't need it for good health, but we can safely enjoy it in moderation.

Chocolate is made from cocoa, which contains flavanols. Flavanols are a class of flavonoids, which are a natural compound found in plants. Flavonoids have been shown to have a range of health benefits, such as anti-carcinogenic and anti-inflammatory properties, as well as being linked to a reduced risk of cardiovascular disease and improved cognitive function.¹

The higher the cocoa content, the more flavanols chocolate will have.

While the flavanols in the cocoa are great, it's the other ingredients in chocolate which make it a discretionary food. Chocolate also contains sugar and saturated fat, which should both be consumed in moderation.

Dark chocolate usually contains less sugar than other types of chocolate. A dark chocolate with a cocoa percentage of 70% or more is the best choice. Milk chocolate contains between 10 and 30% cocoa. There's also around 15 to 20% cocoa in white chocolate, which is white because it's made with cocoa butter, not cocoa solids. However, both these options contain more sugar than dark chocolate.

Portion control is key when enjoying discretionary foods. Chocolate contains saturated fat and sugar, which should be limited where possible.

Because dark chocolate is bitter, most people only want to eat one or 2 squares, making it easier to control your portion sizes.

Portion control can also be made easier when pairing chocolate with a healthy treat. A bowl of fresh strawberries with some chocolate drizzled over the top is a great way to get a chocolate fix without going overboard. Greek yoghurt with a few chocolate chips, or a smaller slice of chocolate cake next to some fruit salad are also great way of pairing a healthy snack with a discretionary treat.

Social connectedness is a very important part of your overall wellbeing. Eating discretionary foods with friends or family can be a really important part of being socially connected.

The key to doing this within a healthy framework is to choose when you're eating these foods and then do it mindfully. Choosing to savour a treat when you're with your loved ones during a special occasion allows you to eat mindfully, rather than snacking for the sake of it. And when you eat mindfully, you're less likely to overeat.

The Australian Guide to Healthy Eating shows you which 5 food groups are essential and which foods are discretionary.

Nutrition Australia offers information about healthy eating and nutrition.