黑巧对阵牛奶巧克力：论抗氧化、补铁和黄烷醇，到底谁才是真正的赢家？
正文翻译
Here's a question I think about way more than most people: is dark chocolate actually that much better than milk chocolate? I mean, we've all heard dark chocolate gets the health crown, but what does the science say?
这是一个我思考得比大多数人都多的问题：黑巧克力真的比牛奶巧克力好那么多吗？我的意思是，我们都听说黑巧克力戴上了“健康桂冠”，但关于科学又是如何描述这一命题的呢？
Let's be real, if you're a milk chocolate fan, the idea that your favorite sweet treat doesn't measure up can feel a bit disappointing. Yet the differences between these two beloved types are genuinely fascinating when you dig into what's actually inside each bar.
说实话，如果你是牛奶巧克力的粉丝，听到你最喜欢的甜食比不上别人，可能会感到有点失望。然而，当你深入挖掘每种巧克力棒内部的成分时，会发现这两种深受喜爱的类型之间的差异确实非常迷人。
Both varieties come from the same cacao bean, but the journey from bean to bar creates dramatically different nutritional profiles. The way they're processed, what gets added or removed, and especially how much actual cocoa remains in the final product completely transforms what you're eating.
首先两个品种的巧克力都来自同一个可可豆，但从豆子到巧克力棒的加工过程创造了截然不同的营养特征。它们的加工方式、添加或去除的成分，尤其是最终产品中保留了多少实际可可含量，完全改变了你吃下去的东西。
Whether you're Team Dark or Team Milk, understanding what you're truly getting from each bite might just change how you approach your next chocolate craving.
无论你是“黑巧派”还是“奶巧派”，了解每一口真正带来的东西，可能会改变你面对下一次巧克力渴望时的态度。
1.The Cocoa Content Makes All the Difference
可可含量决定了一切
The cocoa percentage basically tells the whole story. Milk chocolate may contain as little as 10% cacao, while some varieties have up to 40%, whereas dark chocolate typically contains at least 55% cacao.
可可百分比基本上说明了一切。牛奶巧克力的可可含量可能低至10%，而有些品种高达40%，相比之下，黑巧克力通常至少含有55%的可可。
That difference sounds simple on paper, but it's absolutely massive when it comes to nutrition. Think about what that percentage actually means.
这个差异在纸面上听起来很简单，但在营养方面却是巨大的。想想这个百分比实际上意味着什么。
The cacao content is the main difference between dark and milk chocolate, and milk chocolate typically has 10-50% cocoa content. The higher the cocoa, the more of those beneficial compounds you're getting.
可可含量是黑巧克力和牛奶巧克力的主要区别，牛奶巧克力的可可含量通常在10-50%之间。可可含量越高，你获得的有益化合物就越多。
When you see a dark chocolate bar labeled 70%, 80%, or even 90%, those numbers reflect how much of the bar comes from cocoa beans versus sugar and other ingredients. Dark chocolate usually has a cocoa content between 50% and 90%, and many people recommend choosing chocolate with at least 70% cocoa for the best health benefits.
当你看到标有70%、80%甚至90%的黑巧克力棒时，这些数字反映了巧克力棒中有多少来自可可豆，多少来自糖和其他成分。黑巧克力的可可含量通常在50%到90%之间，许多人建议选择可可含量至少为70%的巧克力以获得最佳健康益处。
It's honestly not just marketing hype.
这真的不仅仅是营销噱头。
2.Antioxidant Powerhouse: Dark Chocolate Dominates
抗氧化之王：黑巧克力占据主导地位
Let's talk antioxidants, because this is where dark chocolate really pulls ahead. Dark chocolate has significantly higher levels of flavanols rich in antioxidant activity than milk chocolate, and cacao contains more phenolic antioxidants than most foods.
让我们谈谈抗氧化剂，因为这是黑巧克力真正领先的地方。黑巧克力富含黄烷醇的水平显著高于牛奶巧克力，且可可含有的酚类抗氧化剂比大多数食物都多。
We're talking about a dramatic gap here, not just a slight edge. Research from 2024 actually quantified this difference quite precisely.
我们在这里讨论的是巨大的代差，而不仅仅是微弱的优势。2024年的研究实际上已经非常精确地量化了这一差异。
Milk chocolate contains about 75 milligrams of flavonoids per 100 grams, compared to dark chocolate which contains 170 milligrams per 100 grams. That's more than double the amount.
对比来看，每100克牛奶巧克力仅含有约75毫克的黄酮类物质，而黑巧克力却含有170毫克。这意味着黑巧克力的含量是牛奶巧克力的两倍以上。
Another study went even further. The average total polyphenol content in dark chocolate was found to be five times that of milk chocolate.
另一项研究甚至给出了更惊人的结论：黑巧克力中的平均多酚总含量被发现是牛奶巧克力的五倍。
Five times! When you consider that these antioxidants help protect your cells from damage and may reduce inflammation, that difference becomes genuinely significant.
整整五倍！考虑到这些抗氧化剂能保护细胞免受损伤并可能减轻炎症，这种差距就显得意义非凡了。
The antioxidants in dark chocolate include flavanols and polyphenols, and sometimes the content is even higher than in fruits like blueberries.
黑巧克力中的抗氧化成分包括黄烷醇和多酚，有时其含量甚至超过了蓝莓等水果。
3.Iron Content: Dark Chocolate Takes Another Win
铁元素含量：黑巧克力再下一城
If you're looking for a dietary source of iron, dark chocolate is surprisingly useful. Dark chocolate contains nearly four times as much magnesium, twice as much potassium, and over three times as much iron compared to milk chocolate.
如果你正在寻找铁元素的膳食来源，黑巧克力的表现出乎意料地出色。与牛奶巧克力相比，黑巧克力的镁含量接近前者的四倍，钾含量是两倍，而铁含量则高达三倍以上。
That's a pretty substantial nutritional advantage. One analysis found impressive numbers.
这种营养优势非常显著。一项分析得出了令人印象深刻的数据：
3% of Nutrient Reference Values in the European unx. That's honestly more than many people would expect from a dessert food.
在欧盟的营养素参考值（NRV）中，黑巧克力的表现占据了3%。老实说，这比许多人对一种“甜点类食物”的预期要高得多。
9 mg of iron, which is half the daily recommended intake for men and about a third for women. Sure, it's not the only source of iron you should rely on, but it's more than just empty calories.
其铁含量可达9毫克，这相当于男性每日推荐摄入量的一半，女性推荐摄入量的约三分之一。 当然，它不应是你唯一的补铁来源，但它绝不仅仅是“空热量”。
这是一个我思考得比大多数人都多的问题：黑巧克力真的比牛奶巧克力好那么多吗？我的意思是，我们都听说黑巧克力戴上了“健康桂冠”，但关于科学又是如何描述这一命题的呢？
Let's be real, if you're a milk chocolate fan, the idea that your favorite sweet treat doesn't measure up can feel a bit disappointing. Yet the differences between these two beloved types are genuinely fascinating when you dig into what's actually inside each bar.
说实话，如果你是牛奶巧克力的粉丝，听到你最喜欢的甜食比不上别人，可能会感到有点失望。然而，当你深入挖掘每种巧克力棒内部的成分时，会发现这两种深受喜爱的类型之间的差异确实非常迷人。
Both varieties come from the same cacao bean, but the journey from bean to bar creates dramatically different nutritional profiles. The way they're processed, what gets added or removed, and especially how much actual cocoa remains in the final product completely transforms what you're eating.
首先两个品种的巧克力都来自同一个可可豆，但从豆子到巧克力棒的加工过程创造了截然不同的营养特征。它们的加工方式、添加或去除的成分，尤其是最终产品中保留了多少实际可可含量，完全改变了你吃下去的东西。
Whether you're Team Dark or Team Milk, understanding what you're truly getting from each bite might just change how you approach your next chocolate craving.
无论你是“黑巧派”还是“奶巧派”，了解每一口真正带来的东西，可能会改变你面对下一次巧克力渴望时的态度。
1.The Cocoa Content Makes All the Difference
可可含量决定了一切
The cocoa percentage basically tells the whole story. Milk chocolate may contain as little as 10% cacao, while some varieties have up to 40%, whereas dark chocolate typically contains at least 55% cacao.
可可百分比基本上说明了一切。牛奶巧克力的可可含量可能低至10%，而有些品种高达40%，相比之下，黑巧克力通常至少含有55%的可可。
That difference sounds simple on paper, but it's absolutely massive when it comes to nutrition. Think about what that percentage actually means.
这个差异在纸面上听起来很简单，但在营养方面却是巨大的。想想这个百分比实际上意味着什么。
The cacao content is the main difference between dark and milk chocolate, and milk chocolate typically has 10-50% cocoa content. The higher the cocoa, the more of those beneficial compounds you're getting.
可可含量是黑巧克力和牛奶巧克力的主要区别，牛奶巧克力的可可含量通常在10-50%之间。可可含量越高，你获得的有益化合物就越多。
When you see a dark chocolate bar labeled 70%, 80%, or even 90%, those numbers reflect how much of the bar comes from cocoa beans versus sugar and other ingredients. Dark chocolate usually has a cocoa content between 50% and 90%, and many people recommend choosing chocolate with at least 70% cocoa for the best health benefits.
当你看到标有70%、80%甚至90%的黑巧克力棒时，这些数字反映了巧克力棒中有多少来自可可豆，多少来自糖和其他成分。黑巧克力的可可含量通常在50%到90%之间，许多人建议选择可可含量至少为70%的巧克力以获得最佳健康益处。
It's honestly not just marketing hype.
这真的不仅仅是营销噱头。
2.Antioxidant Powerhouse: Dark Chocolate Dominates
抗氧化之王：黑巧克力占据主导地位
Let's talk antioxidants, because this is where dark chocolate really pulls ahead. Dark chocolate has significantly higher levels of flavanols rich in antioxidant activity than milk chocolate, and cacao contains more phenolic antioxidants than most foods.
让我们谈谈抗氧化剂，因为这是黑巧克力真正领先的地方。黑巧克力富含黄烷醇的水平显著高于牛奶巧克力，且可可含有的酚类抗氧化剂比大多数食物都多。
We're talking about a dramatic gap here, not just a slight edge. Research from 2024 actually quantified this difference quite precisely.
我们在这里讨论的是巨大的代差，而不仅仅是微弱的优势。2024年的研究实际上已经非常精确地量化了这一差异。
Milk chocolate contains about 75 milligrams of flavonoids per 100 grams, compared to dark chocolate which contains 170 milligrams per 100 grams. That's more than double the amount.
对比来看，每100克牛奶巧克力仅含有约75毫克的黄酮类物质，而黑巧克力却含有170毫克。这意味着黑巧克力的含量是牛奶巧克力的两倍以上。
Another study went even further. The average total polyphenol content in dark chocolate was found to be five times that of milk chocolate.
另一项研究甚至给出了更惊人的结论：黑巧克力中的平均多酚总含量被发现是牛奶巧克力的五倍。
Five times! When you consider that these antioxidants help protect your cells from damage and may reduce inflammation, that difference becomes genuinely significant.
整整五倍！考虑到这些抗氧化剂能保护细胞免受损伤并可能减轻炎症，这种差距就显得意义非凡了。
The antioxidants in dark chocolate include flavanols and polyphenols, and sometimes the content is even higher than in fruits like blueberries.
黑巧克力中的抗氧化成分包括黄烷醇和多酚，有时其含量甚至超过了蓝莓等水果。
3.Iron Content: Dark Chocolate Takes Another Win
铁元素含量：黑巧克力再下一城
If you're looking for a dietary source of iron, dark chocolate is surprisingly useful. Dark chocolate contains nearly four times as much magnesium, twice as much potassium, and over three times as much iron compared to milk chocolate.
如果你正在寻找铁元素的膳食来源，黑巧克力的表现出乎意料地出色。与牛奶巧克力相比，黑巧克力的镁含量接近前者的四倍，钾含量是两倍，而铁含量则高达三倍以上。
That's a pretty substantial nutritional advantage. One analysis found impressive numbers.
这种营养优势非常显著。一项分析得出了令人印象深刻的数据：
3% of Nutrient Reference Values in the European unx. That's honestly more than many people would expect from a dessert food.
在欧盟的营养素参考值（NRV）中，黑巧克力的表现占据了3%。老实说，这比许多人对一种“甜点类食物”的预期要高得多。
9 mg of iron, which is half the daily recommended intake for men and about a third for women. Sure, it's not the only source of iron you should rely on, but it's more than just empty calories.
其铁含量可达9毫克，这相当于男性每日推荐摄入量的一半，女性推荐摄入量的约三分之一。 当然，它不应是你唯一的补铁来源，但它绝不仅仅是“空热量”。
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4.Flavanols: The Star Compound in Cocoa
黄烷醇：可可中的明星化合物
Flavanols deserve their own spotlight because they're the compounds researchers get most excited about. These bioactive molecules appear to be responsible for many of the cardiovascular benefits lixed to chocolate consumption.
黄烷醇（Flavanols）值得被专门提及，因为它们是令研究人员最感到兴奋的化合物。这些生物活性分子似乎是巧克力摄入与心血管获益之间关联的核心因素。
Recent studies from 2024 and 2025 have continued to explore their effects with promising results. A large study called COSMOS showed that cocoa supplements reduced cardiovascular disease mortality by 27 percent among over 21,000 subjects aged 60 and older.
2024年和2025年的最新研究继续探索了它们的效果，结果令人振奋。一项名为 COSMOS 的大规模研究显示，在超过2.1万名60岁及以上的受试者中，服用可可提取物补充剂使心血管疾病死亡率降低了27%。
That's a remarkable finding, though it was with cocoa extract supplements rather than chocolate bars. 4 percent annually compared with placebo.
这是一个非凡的发现，尽管该研究使用的是可可提取物补充剂而非普通的巧克力棒。与安慰剂组相比，其年均改善率为4%。
Here's where processing matters tremendously. 5% of total flavanols by weight, placing cocoa powder among the foods highest in these types of antioxidants.Processing can dramatically reduce these levels, though.
在这种情况下，加工方式至关重要。可可粉中的黄烷醇含量可达其总重量的5%，这使得可可粉成为此类抗氧化剂含量最高的食物之一。然而，加工过程可能会剧烈降低这些含量。
5.How Processing Destroys Beneficial Compounds
加工过程如何破坏有益成分
Not all chocolate is created equal, even within the dark chocolate category. The processing methods used can make or break the nutritional value you're getting.
并非所有巧克力都生而平等，即使是在黑巧克力类别中也是如此。加工方法决定了你最终获得的营养价值。
Alkalization, commonly called "Dutching," is a process that reduces bitterness but comes at a cost. The degree of cocoa alkalization caused a progressive loss of flavanol antioxidants, with about 40% retained in lightly dutched cocoas and 25% retained in medium dutched cocoas.
碱化工艺（通常被称为“荷兰式加工”）是一种为了减少苦味而进行的工序，但它是有代价的。可可碱化的程度会导致黄烷醇抗氧化剂的进行性流失：轻度碱化的可可保留约40%，而中度碱化的可可仅保留25%。
That's a massive reduction in the very compounds that make chocolate potentially beneficial. Alkalinization was found to markedly reduce procyanidin content, which are among the dominant antioxidants in chocolate.
对于那些让巧克力产生潜在益处的化合物来说，这是一次惨重的缩减。研究发现，碱化会显著降低原花青素（procyanidin）的含量，而原花青素是巧克力中最主要的抗氧化剂之一。
Meanwhile, natural cocoa powders contained the highest levels of total antioxidant capacity and procyanidins, while milk chocolates had the lowest levels. If you're choosing chocolate for health reasons, checking whether it's been alkalized matters.
相比之下，天然可可粉拥有最高水平的总抗氧化能力和原花青素，而牛奶巧克力的水平最低。如果你是为了健康目的选择巧克力，查看它是否经过碱化处理至关重要。
6.Cardiovascular Benefits: What Recent Research Shows
对心血管的好处：近期研究的启示
The cardiovascular research around dark chocolate has become increasingly robust. A 2024 review in the journal Nutrients found compelling evidence.
围绕黑巧克力的心血管研究正变得越来越有力。2024年《营养学》（Nutrients）杂志的一篇综述发现了极具说服力的证据。
People who consumed dark chocolate with over 70% cocoa content saw reductions in total cholesterol, LDL cholesterol, fasting blood glucose, and blood pressure. Long-term consumption patterns also matter.
食用可可含量超过70%的黑巧克力的人群，其总胆固醇、低密度脂蛋白（LDL）胆固醇、空腹血糖和血压均有所下降。 长期摄入的习惯也非常重要。
Studies found greater improvements in flow-mediated dilation when administering doses of dark chocolate higher than 20 mg per day or following chronic consumption over a period of longer than a month. So it's not just about one piece here and there.
研究发现，当日摄入黑巧克力超过20毫克，或持续摄入时间超过一个月时，血流介导的血管舒张功能（FMD）会有更显著的改善。所以，这不仅仅是偶尔吃一两块的问题。
There's even recent evidence about stress and chocolate. A 2024 study found that drinking cocoa high in flavanols in combination with a fatty meal can counteract some of the impact of fatty food and protect the vascular system from stress.That's a pretty specific benefit that speaks to how these compounds work in real-world situations.
最近甚至还有关于压力与巧克力的证据。2024年的一项研究发现，在食用高脂肪餐的同时饮用高黄烷醇的可可，可以抵消部分油腻食物的影响，并保护血管系统免受压力损伤。这是一个非常具体的益处，展示了这些化合物在真实生活场景中的作用。
7.The Milk Question: Does It Interfere With Absorption?
关于添加牛奶的疑问：它会干扰吸收吗？
This is where things get a bit murky. Some researchers have suggested that adding milk to chocolate might actually reduce the bioavailability of those beneficial flavanols.
这是一个有些争议的话题。一些研究人员提出，在巧克力中加入牛奶可能会降低那些有益黄烷醇的生物利用度。
Some research suggests that milk may interfere with the absorption of flavanols from chocolate. That would obviously be a problem for milk chocolate lovers.
部分研究表明，牛奶可能会干扰人体对巧克力中黄烷醇的吸收。对于牛奶巧克力爱好者来说，这显然是个坏消息。
However, it's not entirely settled science. Adding milk to chocolate may impact the bioavailability of cacao's health-boosting flavanols and interfere with absorption of antioxidants, but the research on this has been rather mixed, with some studies finding that milk has no impact.
然而，科学界对此尚未定论。虽然有观点认为加入牛奶会影响可可中提升健康的黄烷醇的生物利用度，但相关研究结果相当矛盾，一些研究发现牛奶并没有任何影响。
The jury's still out on this one. What we do know for certain is that milk chocolate starts with less cocoa to begin with.Milk chocolate provides small amounts of antioxidants and minerals, though much less than dark chocolate, because the cocoa content has been reduced and milk solids have been added. So even if milk doesn't interfere with absorption, you're simply getting less of the good stuff from the start.
目前还没有最终定论。但我们确定的一点是：牛奶巧克力从一开始的可可含量就更少。 由于可可含量降低并加入了奶固体，牛奶巧克力提供的抗氧化剂和矿物质远少于黑巧克力。所以，即便牛奶不干扰吸收，你摄入的有益成分本身就输在了起跑线上。
8.Sugar and Calories: The Trade-Off
糖分与热量：权衡取舍
Here's the reality check nobody really wants to hear: chocolate is calorie-dense regardless of type. The difference lies in where those calories come from.
没人想听的现实是：无论哪种类型，巧克力的热量都很高。区别在于这些热量的来源。
When comparing milk and dark chocolate, milk chocolate definitely has more sugar. That sugar content isn't just about sweetness; it crowds out space that could otherwise be filled with cocoa.
对比牛奶和黑巧克力时，牛奶巧克力的含糖量绝对更高。这些糖分不仅带来了甜味，还挤占了原本可以由可可填充的空间。
A 70% dark bar delivers five times more antioxidants and longer satiety yet only half the sugar of its milk counterpart. That's a pretty compelling trade-off if you're trying to be mindful about what you eat.
一块70%含量的黑巧克力棒能提供五倍于前者的抗氧化剂和更持久的饱腹感，但含糖量仅为牛奶巧克力的一半。 如果你正在关注饮食，这是一个非常诱人的替代方案。
The fiber content is another factor; dark chocolate contains more fiber, which can help with satiety and blood sugar control. Interestingly, the higher fat content in dark chocolate isn't necessarily bad.
膳食纤维是另一个因素：黑巧克力含有更多纤维，有助于饱腹感和血糖控制。有趣的是，黑巧克力中较高的脂肪含量并不一定是坏事。
The cardiovascular benefits of flavanol-rich foods could be offset if they contributed significant levels of unhealthy fats, but chocolate is rich in oleic and stearic acids, and several studies have demonstrated a neutral effect on blood lipids. The fats in quality dark chocolate are mostly the kind your body can handle.
虽然高黄烷醇食物带来的获益可能会被不健康脂肪抵消，但巧克力富含油酸和硬脂酸，多项研究证明它们对血脂的影响呈中性。高品质黑巧克力中的脂肪大多是身体可以正常代谢的类型。
9.Recent 2025 and 2026 Discoveries: Anti-Aging Potential
2025与2026年新发现：巧克力的抗衰老潜力
This is where chocolate research gets genuinely exciting. A December 2025 study published just weeks ago found something remarkable about theobromine, a compound abundant in dark chocolate.
这是巧克力研究真正令人兴奋的地方。2025年12月发表的一项研究发现了关于可可碱发挥作用的卓越结论——这是一种在黑巧克力中含量丰富的化合物。
Research finds lixs between theobromine, a key component of dark chocolate, and staying younger for longer, though researchers stress that this doesn't mean people should eat more dark chocolate. The study measured telomere length, which refers to protective structures at the ends of chromosomes that naturally shorten with age and are lixed to age-related health risks.
研究发现，作为黑巧克力的核心成分，可可碱与保持年轻长寿之间存在关联。该研究测量了端粒（telomere）的长度，这是染色体末端的保护结构，会随年龄增长自然缩短。
Theobromine was the only compound tested with this specific association to biological aging markers. That's pretty specific and intriguing.
在所有测试的化合物中，可可碱是唯一与生物衰老标志物有这种特定关联的物质。 这非常具体且引人入胜。
Still, caution is warranted. Although findings are encouraging, researchers caution that increasing dark chocolate consumption is not automatically beneficial, since chocolate also contains sugar, fat and other ingredients, and more work is needed to understand how theobromine interacts with the body.Science moves slower than headlines, and this is preliminary.
不过，谨慎仍是必要的。尽管结果令人鼓舞，研究人员提醒说，增加黑巧克力摄入量并不自动意味着健康，因为巧克力仍含有糖和脂肪。要理解可可碱如何与人体相互作用，还需要更多工作。科学的进展往往比新闻头条慢，这仍处于初步阶段。
10.Making the Smart Choice: What Percentage Should You Pick?
更明智的选择：到底该选那种含量的巧克力？
So what's the bottom line when you're standing in the chocolate aisle? You'll get the most flavanols from eating chocolate that's 70% or more dark.
当你站在巧克力货架前，结论是什么？选择黑度在70%及以上的巧克力，你将获得最多的黄烷醇。
That seems to be the sweet spot where benefits outweigh the bitterness for most people. Samples with the highest cocoa percentage showed the greatest antioxidant activity across multiple measures in a 2022 study.
对于大多数人来说，这似乎是“获益”与“苦味”之间的平衡点。2022年的一项研究显示，可可百分比最高的样本在多项指标中都表现出最强的抗氧化活性。
5g of high-flavanol cocoa powder or 10 g of high-flavanol dark chocolate containing 200 mg of cocoa flavanols daily should provide beneficial effects. The research consistently points toward higher percentages being better from a health standpoint.
每天摄入5克高黄烷醇可可粉，或10克含有200毫克黄烷醇的高含量黑巧克力，就能产生有益效果。 研究一致指出，从健康角度看，百分比越高越好。
Some milk chocolate brands with higher cocoa content closer to 40% and lower sugar can offer modest health benefits closer to dark chocolate, so if you absolutely can't stand the bitter taste, that might be a compromise worth exploring. Dark chocolate clearly wins the nutritional showdown against milk chocolate when it comes to antioxidants, iron, and flavanols.
一些可可含量接近40%且含糖量较低的牛奶巧克力品牌，也能提供接近黑巧克力的适度健康益处。所以，如果你实在无法忍受那种苦味，这或许是一个值得尝试的折中选择。但在抗氧化剂、铁元素和黄烷醇的营养对决中，黑巧克力显然取得了压倒性的胜利。
The differences aren't marginal; they're substantial and backed by decades of research that's only gotten more sophisticated in recent years. Does that mean you should never eat milk chocolate again?
这种差异并非微乎其微，而是本质上的不同，并且有着数十年来日益精密的科研成果作为支撑。这是否意味着你永远不该再吃牛奶巧克力了？
Of course not. Honestly, the best chocolate is the one you'll actually enjoy eating in moderation.
当然不是。坦白说，（对消费者而言）最好的巧克力是您能适度享用并从中收获真正快乐的那个选择。
What do you think about making the switch to darker varieties, or are you perfectly happy with your milk chocolate?
怎么样，准备好跳进“黑巧坑”了吗？还是说，您依然对你的牛奶巧克力爱得深沉？
黄烷醇：可可中的明星化合物
Flavanols deserve their own spotlight because they're the compounds researchers get most excited about. These bioactive molecules appear to be responsible for many of the cardiovascular benefits lixed to chocolate consumption.
黄烷醇（Flavanols）值得被专门提及，因为它们是令研究人员最感到兴奋的化合物。这些生物活性分子似乎是巧克力摄入与心血管获益之间关联的核心因素。
Recent studies from 2024 and 2025 have continued to explore their effects with promising results. A large study called COSMOS showed that cocoa supplements reduced cardiovascular disease mortality by 27 percent among over 21,000 subjects aged 60 and older.
2024年和2025年的最新研究继续探索了它们的效果，结果令人振奋。一项名为 COSMOS 的大规模研究显示，在超过2.1万名60岁及以上的受试者中，服用可可提取物补充剂使心血管疾病死亡率降低了27%。
That's a remarkable finding, though it was with cocoa extract supplements rather than chocolate bars. 4 percent annually compared with placebo.
这是一个非凡的发现，尽管该研究使用的是可可提取物补充剂而非普通的巧克力棒。与安慰剂组相比，其年均改善率为4%。
Here's where processing matters tremendously. 5% of total flavanols by weight, placing cocoa powder among the foods highest in these types of antioxidants.Processing can dramatically reduce these levels, though.
在这种情况下，加工方式至关重要。可可粉中的黄烷醇含量可达其总重量的5%，这使得可可粉成为此类抗氧化剂含量最高的食物之一。然而，加工过程可能会剧烈降低这些含量。
5.How Processing Destroys Beneficial Compounds
加工过程如何破坏有益成分
Not all chocolate is created equal, even within the dark chocolate category. The processing methods used can make or break the nutritional value you're getting.
并非所有巧克力都生而平等，即使是在黑巧克力类别中也是如此。加工方法决定了你最终获得的营养价值。
Alkalization, commonly called "Dutching," is a process that reduces bitterness but comes at a cost. The degree of cocoa alkalization caused a progressive loss of flavanol antioxidants, with about 40% retained in lightly dutched cocoas and 25% retained in medium dutched cocoas.
碱化工艺（通常被称为“荷兰式加工”）是一种为了减少苦味而进行的工序，但它是有代价的。可可碱化的程度会导致黄烷醇抗氧化剂的进行性流失：轻度碱化的可可保留约40%，而中度碱化的可可仅保留25%。
That's a massive reduction in the very compounds that make chocolate potentially beneficial. Alkalinization was found to markedly reduce procyanidin content, which are among the dominant antioxidants in chocolate.
对于那些让巧克力产生潜在益处的化合物来说，这是一次惨重的缩减。研究发现，碱化会显著降低原花青素（procyanidin）的含量，而原花青素是巧克力中最主要的抗氧化剂之一。
Meanwhile, natural cocoa powders contained the highest levels of total antioxidant capacity and procyanidins, while milk chocolates had the lowest levels. If you're choosing chocolate for health reasons, checking whether it's been alkalized matters.
相比之下，天然可可粉拥有最高水平的总抗氧化能力和原花青素，而牛奶巧克力的水平最低。如果你是为了健康目的选择巧克力，查看它是否经过碱化处理至关重要。
6.Cardiovascular Benefits: What Recent Research Shows
对心血管的好处：近期研究的启示
The cardiovascular research around dark chocolate has become increasingly robust. A 2024 review in the journal Nutrients found compelling evidence.
围绕黑巧克力的心血管研究正变得越来越有力。2024年《营养学》（Nutrients）杂志的一篇综述发现了极具说服力的证据。
People who consumed dark chocolate with over 70% cocoa content saw reductions in total cholesterol, LDL cholesterol, fasting blood glucose, and blood pressure. Long-term consumption patterns also matter.
食用可可含量超过70%的黑巧克力的人群，其总胆固醇、低密度脂蛋白（LDL）胆固醇、空腹血糖和血压均有所下降。 长期摄入的习惯也非常重要。
Studies found greater improvements in flow-mediated dilation when administering doses of dark chocolate higher than 20 mg per day or following chronic consumption over a period of longer than a month. So it's not just about one piece here and there.
研究发现，当日摄入黑巧克力超过20毫克，或持续摄入时间超过一个月时，血流介导的血管舒张功能（FMD）会有更显著的改善。所以，这不仅仅是偶尔吃一两块的问题。
There's even recent evidence about stress and chocolate. A 2024 study found that drinking cocoa high in flavanols in combination with a fatty meal can counteract some of the impact of fatty food and protect the vascular system from stress.That's a pretty specific benefit that speaks to how these compounds work in real-world situations.
最近甚至还有关于压力与巧克力的证据。2024年的一项研究发现，在食用高脂肪餐的同时饮用高黄烷醇的可可，可以抵消部分油腻食物的影响，并保护血管系统免受压力损伤。这是一个非常具体的益处，展示了这些化合物在真实生活场景中的作用。
7.The Milk Question: Does It Interfere With Absorption?
关于添加牛奶的疑问：它会干扰吸收吗？
This is where things get a bit murky. Some researchers have suggested that adding milk to chocolate might actually reduce the bioavailability of those beneficial flavanols.
这是一个有些争议的话题。一些研究人员提出，在巧克力中加入牛奶可能会降低那些有益黄烷醇的生物利用度。
Some research suggests that milk may interfere with the absorption of flavanols from chocolate. That would obviously be a problem for milk chocolate lovers.
部分研究表明，牛奶可能会干扰人体对巧克力中黄烷醇的吸收。对于牛奶巧克力爱好者来说，这显然是个坏消息。
However, it's not entirely settled science. Adding milk to chocolate may impact the bioavailability of cacao's health-boosting flavanols and interfere with absorption of antioxidants, but the research on this has been rather mixed, with some studies finding that milk has no impact.
然而，科学界对此尚未定论。虽然有观点认为加入牛奶会影响可可中提升健康的黄烷醇的生物利用度，但相关研究结果相当矛盾，一些研究发现牛奶并没有任何影响。
The jury's still out on this one. What we do know for certain is that milk chocolate starts with less cocoa to begin with.Milk chocolate provides small amounts of antioxidants and minerals, though much less than dark chocolate, because the cocoa content has been reduced and milk solids have been added. So even if milk doesn't interfere with absorption, you're simply getting less of the good stuff from the start.
目前还没有最终定论。但我们确定的一点是：牛奶巧克力从一开始的可可含量就更少。 由于可可含量降低并加入了奶固体，牛奶巧克力提供的抗氧化剂和矿物质远少于黑巧克力。所以，即便牛奶不干扰吸收，你摄入的有益成分本身就输在了起跑线上。
8.Sugar and Calories: The Trade-Off
糖分与热量：权衡取舍
Here's the reality check nobody really wants to hear: chocolate is calorie-dense regardless of type. The difference lies in where those calories come from.
没人想听的现实是：无论哪种类型，巧克力的热量都很高。区别在于这些热量的来源。
When comparing milk and dark chocolate, milk chocolate definitely has more sugar. That sugar content isn't just about sweetness; it crowds out space that could otherwise be filled with cocoa.
对比牛奶和黑巧克力时，牛奶巧克力的含糖量绝对更高。这些糖分不仅带来了甜味，还挤占了原本可以由可可填充的空间。
A 70% dark bar delivers five times more antioxidants and longer satiety yet only half the sugar of its milk counterpart. That's a pretty compelling trade-off if you're trying to be mindful about what you eat.
一块70%含量的黑巧克力棒能提供五倍于前者的抗氧化剂和更持久的饱腹感，但含糖量仅为牛奶巧克力的一半。 如果你正在关注饮食，这是一个非常诱人的替代方案。
The fiber content is another factor; dark chocolate contains more fiber, which can help with satiety and blood sugar control. Interestingly, the higher fat content in dark chocolate isn't necessarily bad.
膳食纤维是另一个因素：黑巧克力含有更多纤维，有助于饱腹感和血糖控制。有趣的是，黑巧克力中较高的脂肪含量并不一定是坏事。
The cardiovascular benefits of flavanol-rich foods could be offset if they contributed significant levels of unhealthy fats, but chocolate is rich in oleic and stearic acids, and several studies have demonstrated a neutral effect on blood lipids. The fats in quality dark chocolate are mostly the kind your body can handle.
虽然高黄烷醇食物带来的获益可能会被不健康脂肪抵消，但巧克力富含油酸和硬脂酸，多项研究证明它们对血脂的影响呈中性。高品质黑巧克力中的脂肪大多是身体可以正常代谢的类型。
9.Recent 2025 and 2026 Discoveries: Anti-Aging Potential
2025与2026年新发现：巧克力的抗衰老潜力
This is where chocolate research gets genuinely exciting. A December 2025 study published just weeks ago found something remarkable about theobromine, a compound abundant in dark chocolate.
这是巧克力研究真正令人兴奋的地方。2025年12月发表的一项研究发现了关于可可碱发挥作用的卓越结论——这是一种在黑巧克力中含量丰富的化合物。
Research finds lixs between theobromine, a key component of dark chocolate, and staying younger for longer, though researchers stress that this doesn't mean people should eat more dark chocolate. The study measured telomere length, which refers to protective structures at the ends of chromosomes that naturally shorten with age and are lixed to age-related health risks.
研究发现，作为黑巧克力的核心成分，可可碱与保持年轻长寿之间存在关联。该研究测量了端粒（telomere）的长度，这是染色体末端的保护结构，会随年龄增长自然缩短。
Theobromine was the only compound tested with this specific association to biological aging markers. That's pretty specific and intriguing.
在所有测试的化合物中，可可碱是唯一与生物衰老标志物有这种特定关联的物质。 这非常具体且引人入胜。
Still, caution is warranted. Although findings are encouraging, researchers caution that increasing dark chocolate consumption is not automatically beneficial, since chocolate also contains sugar, fat and other ingredients, and more work is needed to understand how theobromine interacts with the body.Science moves slower than headlines, and this is preliminary.
不过，谨慎仍是必要的。尽管结果令人鼓舞，研究人员提醒说，增加黑巧克力摄入量并不自动意味着健康，因为巧克力仍含有糖和脂肪。要理解可可碱如何与人体相互作用，还需要更多工作。科学的进展往往比新闻头条慢，这仍处于初步阶段。
10.Making the Smart Choice: What Percentage Should You Pick?
更明智的选择：到底该选那种含量的巧克力？
So what's the bottom line when you're standing in the chocolate aisle? You'll get the most flavanols from eating chocolate that's 70% or more dark.
当你站在巧克力货架前，结论是什么？选择黑度在70%及以上的巧克力，你将获得最多的黄烷醇。
That seems to be the sweet spot where benefits outweigh the bitterness for most people. Samples with the highest cocoa percentage showed the greatest antioxidant activity across multiple measures in a 2022 study.
对于大多数人来说，这似乎是“获益”与“苦味”之间的平衡点。2022年的一项研究显示，可可百分比最高的样本在多项指标中都表现出最强的抗氧化活性。
5g of high-flavanol cocoa powder or 10 g of high-flavanol dark chocolate containing 200 mg of cocoa flavanols daily should provide beneficial effects. The research consistently points toward higher percentages being better from a health standpoint.
每天摄入5克高黄烷醇可可粉，或10克含有200毫克黄烷醇的高含量黑巧克力，就能产生有益效果。 研究一致指出，从健康角度看，百分比越高越好。
Some milk chocolate brands with higher cocoa content closer to 40% and lower sugar can offer modest health benefits closer to dark chocolate, so if you absolutely can't stand the bitter taste, that might be a compromise worth exploring. Dark chocolate clearly wins the nutritional showdown against milk chocolate when it comes to antioxidants, iron, and flavanols.
一些可可含量接近40%且含糖量较低的牛奶巧克力品牌，也能提供接近黑巧克力的适度健康益处。所以，如果你实在无法忍受那种苦味，这或许是一个值得尝试的折中选择。但在抗氧化剂、铁元素和黄烷醇的营养对决中，黑巧克力显然取得了压倒性的胜利。
The differences aren't marginal; they're substantial and backed by decades of research that's only gotten more sophisticated in recent years. Does that mean you should never eat milk chocolate again?
这种差异并非微乎其微，而是本质上的不同，并且有着数十年来日益精密的科研成果作为支撑。这是否意味着你永远不该再吃牛奶巧克力了？
Of course not. Honestly, the best chocolate is the one you'll actually enjoy eating in moderation.
当然不是。坦白说，（对消费者而言）最好的巧克力是您能适度享用并从中收获真正快乐的那个选择。
What do you think about making the switch to darker varieties, or are you perfectly happy with your milk chocolate?
怎么样，准备好跳进“黑巧坑”了吗？还是说，您依然对你的牛奶巧克力爱得深沉？
