原文标题：
Well informed
Is dark chocolate actually healthy?
We assess whether that tempting idea is too good to be true
前沿消息
黑巧克力真的健康吗？
我们评估这个说法是否真的好得令人难以置信
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EVEN YOUNG children know that chocolate is a treat, to be savoured on special occasions.
小孩子都知道，巧克力是种美味享受，要在特殊场合慢慢品尝。
But the “dark” variety, which has more cocoa, is touted as healthier and even as a health-booster. 但可可含量更高的“黑巧克力”，却被吹捧成更健康的选择，甚至称能增强体质。
Dark chocolate, it is suggested, can alleviate all manner of problems, from high blood pressure to depression, while improving mental acuity.
据称，黑巧克力能缓解高血压、抑郁症等各类问题，还能提升思维敏锐度。
Many studies, often paid for by Big Chocolate, hint this may be true. Sadly, the best research debunks the idea.
尽管许多研究（通常由大型巧克力公司资助）似乎支持这一说法。但遗憾的是，最严谨的研究却戳破了这个“健康神话”。
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Dark chocolate’s purported benefits are ascribed to compounds called flavanols, which are particularly abundant in cocoa.
黑巧克力所谓的益处，源于一种名为黄烷醇的化合物，这种化合物在可可中含量尤为丰富。
In randomised controlled trials (the gold-standard type of study) researchers have looked at the health effects of capsules containing flavanols, as well as of consuming flavanol-rich foods such as cocoa products, coffee, tea, berries, grapes and apples.
为验证黄烷醇的作用，研究人员采用了“随机对照试验”（这是科研领域的黄金标准方法），既测试了黄烷醇胶囊的健康影响，也分析了食用高黄烷醇食物（包括可可制品、咖啡、茶、浆果、葡萄、苹果等）的健康效果。
Some trials have found beneficial effects, for example on blood pressure. But results overall have been inconsistent. Moreover, these trials typically last just a few weeks, so they may not reflect the consequences of sustained consumption.
部分试验确实发现了有益作用，例如对血压的影响。但整体来看，试验结果并不一致。此外，这些试验通常仅持续几周，因此可能无法反映长期食用黄烷醇的实际效果。
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Observational studies, which ask about diet rather than dictating it, have sometimes found that those who eat more flavanols, either from various foods or specifically from dark chocolate, are healthier. (They are less likely to develop diabetes, for example.)
观察性研究仅询问受试者的饮食情况，而不会强制规定饮食。这类研究有时会得出结论：摄入更多黄烷醇（无论来自多种食物还是单靠黑巧克力）的人，健康水平更高，例如，他们患糖尿病的可能性较小。
But such individuals may have other things going for them, too—for example, higher incomes that let them buy pricey stuff like dark chocolate.
但需要注意的是，这类人群可能本身还具备其他优势——例如，他们收入更高，有能力购买黑巧克力这类价格较高的食品。
Work published in 2024 found people who ate lots of dark chocolate were less likely to smoke than those who ate little.
2024年发表的一项研究发现，经常吃黑巧克力的人，比很少吃的人更不容易吸烟。
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A big randomised trial called COSMOS, set up in 2015 in America, was intended to deal with these shortcomings.
2015年在美国开展的一项名为COSMOS的大型随机试验，旨在解决上述研究的缺点。
It measured the effects of daily cocoa-extract supplements containing 500mg of cocoa flavanols. (To get that dose you would need to eat between 50g—or half a bar—and 280g of dark chocolate, depending on its flavanol concentration.)
试验核心是观察每日摄入含500毫克可可黄烷醇的补充剂所产生的效果。（要获得同样剂量的黄烷醇，需食用50-280克黑巧克力，具体克数取决于黑巧克力中黄烷醇的浓度，50克约为半块标准装黑巧克力的量。）
Participants, who were in their 60s or older, took the capsules for a median of 3.6 years.
试验参与者年龄均在60岁及以上，平均服用黄烷醇胶囊3.6年。
Flavanols made no difference to rates of new cases of diabetes, serious circulatory problems such as heart attacks and strokes, cancer or cognition.
研究发现，黄烷醇在降低糖尿病新增病例、减少心脏病发作与中风等严重循环疾病、抑制癌症发生，以及改善认知能力方面均无效果。
They did, however, lead to a 27% reduction in deaths from cardiovascular disease.
不过，它确实使心血管疾病的死亡率降低了27%。
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Alas, this positive result is not proof that dark chocolate is heart-healthy.
但即便有这样的积极结论，也不能证明黑巧克力有益心脏健康。
Getting those 500mg of flavanols from it means consuming lots of sugar, which is added lavishly by manufacturers to counter the bitterness of cocoa.
若想从黑巧克力中获取500毫克黄烷醇，必然会同时吃下大量糖分，因为制造商为了中和可可的苦味，会添加大量糖分。
It also means consuming upward of half (for men) or 70% (for women) of the recommended daily maximum of saturated fats, which are bad for the heart because they increase artery-clogging cholesterol.
还会摄入超量的饱和脂肪，男性会吃到每日推荐量上限的一半以上，女性更是会吃到70%。而饱和脂肪对心脏有害，因为它会让堵塞动脉的胆固醇变多。
A better option for adding cocoa flavanols to your diet may be cocoa powder or ground cacao beans (often called nibs).
若想在饮食中补充可可黄烷醇，选可可粉或可可豆碎（通常叫“可可粒”）会更好。
All told, though, the healthiest flavanol-boosting strategy is to eat more fruits, vegetables, nuts and legumes—and to put the kettle on.
不过总体而言，最健康的补充黄烷醇的方法，是多吃水果、蔬菜、坚果和豆类，再烧壶水泡杯茶。
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Two apples, a portion of nuts and a large serving of strawberries provide roughly 500mg of flavanols. So do two to three cups of green tea.
两个苹果、一份坚果再加上一大份草莓，大约能提供500毫克黄烷醇。喝2-3杯绿茶，都能满足需求。
If you decide to treat yourself to some chocolate every now and then, don’t sweat about finding the darkest variety.
如果你偶尔想犒劳自己吃点巧克力，也不必执着于挑黑巧克力。
Some very dark chocolates contain few flavanols, whereas some milk varieties have lots.
有些非常黑的巧克力，黄烷醇含量反而很低，而有些牛奶巧克力的黄烷醇含量却相当丰富。
Sadly for chocoholics, the health claims for dark chocolate come from wishful thinking and sly marketing, not the findings of science.
只可惜，对巧克力爱好者来说，黑巧克力有益健康的说法，并不是源于科学的研究结论，而是出自一厢情愿的想象与巧妙的营销手段。
（恭喜读完，本篇英语词汇569左右）
原文出自：2025年10月11日《TE》Science & technology版块
精读笔记来源于：自由英语之路VIP群 本文翻译整理: Irene 本文编辑校对: Irene 仅供个人英语学习交流使用。
【重点句子】（3个）
Dark chocolate’s purported benefits are ascribed to compounds called flavanols, which are particularly abundant in cocoa.
黑巧克力所谓的益处，源于一种名为黄烷醇的化合物，这种化合物在可可中含量尤为丰富。
All told, though, the healthiest flavanol-boosting strategy is to eat more fruits, vegetables, nuts and legumes—and to put the kettle on.
不过总体而言，最健康的补充黄烷醇的方法，是多吃水果、蔬菜、坚果和豆类，再烧壶水泡杯茶。
If you decide to treat yourself to some chocolate every now and then, don’t sweat about finding the darkest variety.
如果你偶尔想犒劳自己吃点巧克力，也不必执着于挑黑巧克力。
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