Hot chocolate isn’t just a sweet treat—it can also offer some surprising nutritional benefits. Rich in antioxidants and compounds that may support heart health, mood, and even brain function, hot chocolate made with cacao (especially high-percent cacao) can be a great way to enjoy the holidays while providing an alternative to other highly processed treats.
Taylor Stein, RD
In this Q&A, Taylor Stein, RD, Graduate Assistant in the Department of Environmental Medicine and Registered Dietitian at the Mount Sinai Physiolab, explains some of the health benefits of cacao and how you can make hot chocolate a more nutritious option.
What are the nutritional benefits of chocolate?
What we typically think of as chocolate—like in a chocolate bar or drink—has different nutritional benefits from cacao, the plant that cocoa and chocolate products are made from. It largely comes down to processing and the amount of cacao in different products.
Cacao and cacao-containing foods are rich in antioxidants—chemicals that protect cells from free radicals—and similar compounds that have various health benefits. One worth mentioning is theobromine, which studies suggest may support memory and cognitive function.
There are also numerous studies looking at cacao flavanols in relation to cardiovascular health, mood regulation, glucose metabolism, and lipid metabolism.
How can I make hot chocolate healthier?
There are many ways to make hot chocolate a bit more nutritious, especially for people managing things like saturated fat intake, blood sugar, or other health concerns. Of course, people can still enjoy it however they like—but if you want a healthier version, here are five easy tips:
- Make it from scratch, so you can control the ingredients.
- Use dark chocolate that’s at least 70 percent cacao. It’s still slightly sweet but provides more antioxidants and potential health benefits.
- Choose a low sugar or sugar-free sweetener or adjust sweetness with your preferred type or amount of sweetener. You can also mix real sugar with a low-calorie sweetener to reduce total added sugar while maintaining taste.
- Consider protein options. Using soy milk, “high-protein” dairy milk, or even adding a chocolate protein powder can boost protein content—especially helpful for older adults or anyone with higher protein needs.
- Add fiber with ingredients such as unsweetened cacao powder, psyllium husk, ground chia seeds, or blended oats. These can also thicken your drink, making it seem richer. You can also blend in dates to add both fiber and natural sweetness.
What can I use for flavor that also has health benefits?
- Honey and maple syrup are both natural sweeteners with small amounts of antioxidants and other compounds that add a touch of nutrition along with sweetness.
- Spices and herbs are another great way to add flavor and possible benefits. Cinnamon is a popular choice and may have minor blood sugar benefits. Mint adds freshness and can aid digestion.
- Nut butters—like almond, peanut, or sunflower seed butter—contribute flavor, healthy fats, and some fiber.
- For something unique, culinary lavender can add a floral note and may support relaxation through its scent. Interestingly, one study on mood and chocolate found that simply smelling hot chocolate improved participants’ mood, suggesting that sensory enjoyment itself has benefits.