If you’re a chocoholic like me, you are probably pretty pumped about the fact that dark chocolate has mood enhancing benefits. This post will explain why dark chocolate is good for anxiety, and what is the best dark chocolate for anxiety.
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For starters, dark chocolate has prebiotic effects on the gut and in recent years we’ve learned more and more about the gut brain connection. As with all things, there’s more to the story than simply chowing down on chocolate 24/7 and becoming the most zen person on earth.
What is Dark Chocolate?
First of all, as the title suggests, the anxiety benefits apply specifically to dark chocolate not other types of chocolate or chocolate desserts. Why is this? Dark chocolate is less processed and contains a higher cocoa content.
A chocolate must be at least 35% cocoa to be considered dark chocolate in the first place. The other ingredients are usually cocoa butter (the natural fat of the cocoa bean), sugar, an emulsifier (to hold ingredients together) and vanilla, Milk is sometimes in the recipe to soften the texture.
How to Choose the Healthiest Dark Chocolate
To get the most benefits, you want to go with the darkest chocolate that you enjoy. This may mean working yourself up to a darker chocolate over time. If you are accustomed to milk chocolate, you may want to start at 60% then move to at least 70%.
Dark chocolate can taste bitter if you normally snack on milk chocolate. Anything over 70% is just icing on the cake. Personally, I enjoy a mix of 70% and 85%. Quirky confession: I often buy two bars (one 70%, one 85%) and eat a piece of both at the same time.
I figure I am averaging 77.5% and still really enjoying my chocolate, which isn’t necessarily the case when I eat the 85% alone. I like it, but I don’t love it, and this life is too short for eating chocolate that you don’t love. Some brands carry a 78% cocoa dark chocolate, which is the perfect amount of sweetness for me.
Plain dark chocolate provides the greatest benefit. Sometimes, a chocolate bar will say made with “70% dark chocolate,” but it contains a sweet filling like caramel or toffee. I tend to avoid fillings on an everyday basis unless its nuts or dried fruit.
Beyond sugar content, there are a few other things you want to look for to find the best dark chocolate for anxiety.
Fair Trade Certified
Fair Trade chocolate is a great choice as it ensures the cocoa was ethically sourced and that appropriate compensation was provided to the farmers and communities. It also ensures safety for the workers and ethics in various ways (no child or forced labor). Fair Trade Certified products will proudly display the logo.
USDA Certified Organic
Certified organic protects us from most pesticide contamination, which is good all the way around (consumers, farmers and the planet). The healthiest chocolate will be organic and fair-trade.
How Does Dark Chocolate Help Anxiety?
Flavanols
The consumption of flavanols is associated with a decreased risk of depression. Flavanols have lots of other superpowers like lowering blood pressure, keeping cholesterol under control, reducing the risk of blood clots and improving blood flow to your vital organs. Flavanols even protect your skin from sun damage.
Polyphenols
Polyphenols are antioxidants that lower cortisol, a stress hormone. The consumption of diets enriched with polyphenols supports a healthy brain including cognitive and psychiatric conditions. Cloves, berries and nuts also contain high amounts of polyphenols.
Anandamide
Anandamide is cannabinoid affecting the same functions of the brain as THC (the major psychoactive active ingredient in cannabis). The brain naturally produces it, and small quantities are found in chocolate.
Anandamide reduces anxiety in clinical trials. However, the studies use much higher doses than one can get from eating chocolate.
Phenylethylamine
Phenylethylamine (PEA) is a naturally occurring hormone-like substance that functions as a neurotransmitter. It provides heightened attention, focus and goal-oriented behavior. PEA is thought to slow down the rate at which your brain and body age, extend health span and increase longevity.
Magnesium
Dark chocolate is packed full of important minerals, including iron, magnesium, zinc, copper and phosphorus. Magnesium in particular helps relax the body and support better sleep.
Best Dark Chocolate for Anxiety
Now, that we’ve covered the why, here are my top picks for high-quality, delicious dark chocolate!
Alter Eco
Alter Eco is one of the cleanest brands around. Their products are Fair Trade, Non-GMO and free of all things artificial. Their mint blackout is my absolute favorite, because it’s so rare to find a really dark chocolate with any sort of flavor!
Theo
Theo is also Fair Trade, USDA Organic and Non-GMO and free of any yuckies. The brand offers lots of flavors with fruit, nuts and quinoa.
Greens and Blacks
Like the others, Greens and Blacks are Fair Trade, USDA Organic and Non-GMO. They have the additional certification of UN Certified Ethically Sourced chocolate.
These are just my personal favorites, but any high-quality dark chocolate should offer mood boosting benefits. Hopefully, you are feeling less stressed already and ready to indulge (just a bit) in some dark chocolate.
Looking for some festive chocolate options? See my related post, Healthy Valentine’s Day Chocolate!
Love reading about chocolate! So good to know it helps with anxiety!