Is chocolate actually healthy? Harvard-trained doctor shares his 0 to 10 scale

Chocolate has long been cast as a dietary villain, but a leading gastroenterologist says it is time to rethink our cravings.

Dr Saurabh Sethi, a specialist trained at Harvard and Stanford, took to Instagram on Thursday to rank popular treats on a scale of 0 to 10.

His verdict? It is not the cocoa that causes the problem, but the processing and sugar levels involved.

According to Dr Sethi, the "gold standard" for a healthy snack is dark chocolate-covered nuts, which earned a perfect 10/10.

This combination provides heart-healthy polyphenols alongside protein and fibre, which help stabilise blood sugar.

Plain dark chocolate with over 70% cocoa also scored highly at 9/10, thanks to its brain-boosting flavonoids.

"Most people think 'chocolate is unhealthy.' That’s not true," he noted, explaining that high-quality cocoa can actually support metabolic health when consumed in moderation.

Conversely, white chocolate was dismissed with a 1/10, with Dr Sethi questioning why it even shares the name given its lack of antioxidants.

The lowest score of 0/10 was reserved for ultra-processed filled chocolates. These treats are often packed with refined oils and additives that damage the gut microbiome.

For those looking to indulge without the guilt, the doctor’s advice is simple: check the label for cocoa solids rather than just the brand name.

"The dose and the quality matter," he warned. By opting for dark varieties, you ensure your sweet tooth supports your health rather than causing a metabolic crash.

This article is intended for informational purposes and is not a replacement for expert medical advice.