In recent years, several studies about the health benefits of hot chocolate – from stem cell regeneration to cardiovascular protection (particularly for men) – have made the headlines. However, as is often the case with media interpretations of scientific research, have the benefits been overstated? Longevity nutritional therapist Ruchi Bhuwania Lohia doesn’t think so.
But, as she explains, there are some crucial points to consider when preparing and drinking your daily hot choc to optimise the beverage’s benefits.
Why Is Hot Chocolate Healthy?
‘The benefits of hot chocolate come from its cocoa content and the quality of the cocoa beans,’ says Bhuwania Lohia. ‘Hot chocolate made with high-quality cocoa powder or dark chocolate with more than 80% cocoa is rich in plant compounds called flavanols. These compounds have antioxidant and anti-inflammatory properties.’
Numerous studies investigating the effects of dietary flavanols have been linked to positive outcomes. These include improved gut health, healthier blood vessels, lower blood pressure, and enhanced cognitive function.
READ MORE: Try This Breakfast Smoothie The Next Time You Need A Quick Energy-Boosting Drink
‘High-quality cocoa is also a good source of several minerals. These include magnesium, iron, copper, manganese, potassium, phosphorus, zinc, and small amounts of selenium,’ adds Bhuwania Lohia. ‘These nutrients support cardiovascular and metabolic health. They also help with nerve function and antioxidant defence.’
What’s the Healthiest Form of Hot Chocolate?
Before you pop to Starbucks for a pumpkin spiced, marshmallow-loaded mug of hot chocolate, though, as Bhuwania Lohia flags, ‘not all hot chocolate is created equal.’
‘The kind that is most widely consumed is typically made with milk chocolate. It is low in cocoa and high in sugar, which explains why it’s generally seen as a special treat rather than a healthy drink.’
So, how exactly should you take your daily mug of cocoa? ‘At the top of the list is hot chocolate made with raw cacao powder or high-quality, minimally processed unsweetened cocoa powder,’ says Bhuwania Lohia. ‘These are essentially pure cocoa solids – sometimes 100%. This makes them rich in flavanols and minerals, and free of sugar or fat.’
She adds that hot chocolate made with dark chocolate containing a cocoa content of 80%+, ‘still provides beneficial flavanols and minerals’. However, it will contain some sugar and fat.
READ MORE: Kickstart Your Day with Alan Aragon’s Ultimate Mocha Breakfast Shake
Indeed, one study comparing the effects of daily cocoa rich vs low in flavanols in people with MS found that the higher flavanol dosage drink more effectively reduced fatigue.
Another study published last year in the journal Food & Function also found that drinking high-flavanol cocoa helped ward off stress-related damage to the heart.
‘It’s also best to avoid instant sachets or ultra-processed mixes of hot chocolate,’ says Bhuwania Lohia. These are often loaded with sugar, fillers, additives, and artificial flavourings.
Which Milk Should You Use?
‘The evidence on which milk to use in hot chocolate is somewhat mixed,’ says Bhuwania Lohia. ‘Some studies suggest that dairy milk may reduce flavanol uptake. This happens because casein in dairy fats and proteins can bind flavanols and limit their absorption,’ suggesting that going milk-less at least some of the time could be beneficial.
However, ‘the evidence from human trials to date is not robust’ to say.
‘Many barista-style plant milks contain added sugars and fats, which can act as “anti-nutrient”,’ she explains. ‘When it comes to milk, my recommendation based on research available is to follow your taste preference.’
How Much Hot Chocolate Is Too Much?
Even if hot chocolate has graduated from indulgent sweet treat to functional drink, it doesn’t mean we should be drinking it with every meal – moderation is key.
So, how much is too much?
‘According to the European Food Safety Authority, a daily intake of 200mg of cocoa flavanols is associated with consistent health benefits. It particularly supports vascular health,’ says Bhuwania Lohia. ‘In practice, achieving 200mg flavanol intake translates into around 2.5g of high-flavanol cocoa powder. This amount is roughly one heaped teaspoon.’
Common sense prevails here. ‘Large servings with added sugar, marshmallows, or syrups can push calorie and sugar intake beyond healthy limits. This increases the risk of obesity, insulin resistance, and poor oral health,’ adds Bhuwania Lohia. ‘Using whole milk or heavy cream adds saturated fat, which in excess may adversely impact cardiovascular health.’
It doesn’t mean you shouldn’t ever order a luxury-laden hot chocolate, just probably not every day.
Eating Dark Chocolate vs Drinking Hot Chocolate
Also rich in flavanols, is eating dark chocolate just as effective as drinking hot chocolate?
‘Both dark chocolate and hot chocolate can be valuable sources of flavanols. However, their health impact depends primarily on cocoa content, sugar, and preparation method rather than just form,’ explains Bhuwania Lohia. Liquid preparations of cocoa, she adds, may be advantageous in terms of flavanol bioavailability. ‘They potentially enhance absorption and deliver higher concentrations of active compounds per serving. This often comes with fewer calories if prepared without excess sugar or cream.’
‘That said, a square of high-quality dark chocolate (>80%) can still be a beneficial inclusion daily,’ adds Bhuwania Lohia. ‘Ultimately, whether consumed as a drink or in solid form, the key is to maximise cocoa content, minimise added sugars and ultra-processed ingredients, and enjoy it in moderation.’
READ MORE: 10 High-Protein Smoothie Recipes You Need to Try
It’s important to be vigilant when choosing your cocoa products, too, says Bhuwania Lohia. ‘Some cocoa products may contain trace amounts of heavy metals, particularly lead and cadmium. Last year, a study published in Frontiers in Nutrition found that many commercially available products were in breach of recommended limits for both lead and cadmium.’
‘While occasional consumption isn’t a concern, regular intake of multiple servings or combining them with other sources of heavy metals could lead to cumulative exposure exceeding safe levels,’ she advises. ‘The EU sets strict limits on cadmium per gram of cocoa products. I strongly recommend choosing products that comply with these regulations.’
Where to Start: A Smart Cocoa Option
If you want a shortcut to a healthier mug, try a protein-based hot chocolate. One option is the ULTRA LEAN Collagen Protein Shake in Chocolate Milkshake flavour. It gives you the cocoa hit, extra protein for muscle recovery, and collagen to support joint and skin health. Stir it into hot water or milk of your choice for a functional upgrade to your daily cup.
This article by Hannah Bradfield was originally published on Men’s Health US – additional reporting and products added by the Men’s Health SA team.
