Cocoa is not only delicious in everyday cuisine but also offers a wide range of health benefits.
Recent scientific studies have highlighted the numerous reasons to enjoy a cup of cocoa or a piece of dark chocolate. Cocoa’s advantages extend beyond its delectable taste.
One study discovered that unprocessed cocoa can protect the vascular system from stress, even after consuming fatty foods.
Cocoa for Heart Health
Cocoa has been proven to enhance cardiovascular health. The flavonoids in cocoa help reduce blood pressure, increase blood flow, and improve blood vessel function, thus lowering the risk of heart disease.
The study showed that cocoa rich in flavanols helped decrease vessel damage during mental stress compared to cocoa with low flavanol content. Specifically, high-flavanol cocoa improved vessel function 90 minutes after a stressful event and reduced stress-induced decline in endothelial function, which regulates blood flow, at 30 minutes compared to its low-flavanol counterpart.
“Flavanols take up to 1 hour to reach circulation and provide maximum benefits at 2 hours post-intake, so consuming flavanol-rich foods or drinks at least 1 hour before a stressful event would be ideal,” explained Catarina Rendeiro, assistant professor in nutritional sciences at the University of Birmingham. “However, regular consumption of flavanol-rich foods can offer continuous benefits, protecting individuals when faced with mental stress,” she added.
Fighting Disease From the Inside Out
Cocoa is packed with polyphenols—compounds that plants use to defend against diseases. These protective properties are passed on to us when we consume foods rich in polyphenols. Polyphenols give plants, fruits, and vegetables their vibrant colors. The richer and brighter the colors, the higher the polyphenol content, which is why we are advised to “eat the rainbow.”
Polyphenols have antioxidant qualities, combat inflammation, and shield against cell damage caused by free radicals, which leads to oxidative stress, a common factor in severe illnesses like heart disease and cancer.
Cocoa’s polyphenols contain flavonoids, which offer a variety of health benefits, according to registered dietitian Courtney Pelitera from Top Nutrition Coaching. These benefits include improved blood circulation, enhanced blood pressure control, reduced risk of cardiovascular disease, and improved insulin sensitivity, particularly beneficial for individuals with diabetes.
“Moreover, cocoa is rich in magnesium, potassium, copper, and calcium,” Pelitera noted. “These are essential minerals for promoting healthy blood flow.”
However, not all cocoa-containing products contain the same amount of polyphenols. Processing cocoa can significantly reduce its polyphenol content, so it is advisable to opt for minimally processed products or those closest to the raw bean.
Cognitive Benefits
The flavanols in cocoa have various positive effects on the brain. Several studies have shown that flavanols can enhance cognitive processes such as processing speed, attention, working memory, and executive function. Research has also indicated that cocoa can improve memory and protect against neurodegenerative diseases like Alzheimer’s by boosting brain blood flow and increasing levels of brain-derived neurotrophic factor, a protein that safeguards against neurodegeneration.
Specifically, short-term cocoa consumption was found to increase brain blood flow and oxygen levels, while long-term consumption of cocoa flavanols led to better cognitive performance and higher levels of neurotrophins, proteins that support the brain’s ability to form new connections.
Enhanced Mood
Cocoa, especially in the form of dark chocolate, is known to uplift our mood when we are feeling low.
The results revealed that consuming 85 percent cocoa dark chocolate significantly reduced negative emotions compared to the control group. The group that consumed 85 percent cocoa dark chocolate experienced mood improvements, while the group eating 70 percent cocoa did not show the same effects, indicating that higher cocoa content may be more effective in enhancing mood.
Furthermore, analysis of gut microbiota revealed increased diversity in the group consuming 85 percent cocoa dark chocolate, with a notable increase in Blautia obeum, a bacterium associated with mood regulation through the production of butyrate. Butyrate helps prevent leaky gut and has been shown to have antidepressant-like effects in rats, ultimately improving mood.
In simpler terms, consuming 85 percent cocoa dark chocolate may elevate mood by enhancing the diversity of beneficial bacteria in the gut.
The study also found that consuming polyphenol-rich chocolate before a glucose challenge increased glucose and GLP-1 secretion in healthy adults. GLP-1 is a hormone that aids in controlling blood sugar levels by stimulating insulin release and improving insulin sensitivity. Additionally, consuming polyphenol-rich chocolate helped lower blood sugar levels post-meal.
These findings suggest that cacao polyphenol-rich chocolate could assist individuals with diabetes in maintaining lower and more stable blood sugar levels by enhancing insulin and GLP-1.
When incorporating cocoa into your diet, it is essential to consider various factors. The processing of cocoa affects its nutritional content, with chocolate bars potentially diluting the polyphenol content by up to 90 percent. Opting for dark chocolate with a higher cocoa percentage provides more antioxidants and polyphenols, although it may taste more bitter than milk chocolate.
To maximize health benefits, treating cocoa as a supplement by adding cocoa powder to yogurt, oatmeal, smoothies, and baked goods can offer advantages without unwanted additives. When selecting chocolate bars, opt for dark chocolate with at least 70 percent cocoa.
Despite its benefits, increasing cocoa consumption may have drawbacks. Many chocolate bars in stores contain high levels of added sugars, fats, and unwanted ingredients, limiting their health benefits. Cocoa contains caffeine and theobromine, both of which are stimulants, so individuals sensitive to caffeine should monitor their cocoa intake, especially before bedtime.
Cocoa also contains oxalates, which can contribute to kidney stones in susceptible individuals. Those prone to kidney stones should consult with a healthcare provider about limiting cocoa consumption. Additionally, concerns about heavy metals like lead and cadmium in cocoa products are valid, as cacao plants can absorb these metals from the soil. Choosing brands that regularly test for heavy metals and diversifying the types of cocoa products consumed can help avoid potential toxicity.
In conclusion, moderation is key in maximizing the health benefits of cocoa while minimizing associated risks. While the exact amount of cocoa needed for benefits is not definitive, starting with 40-50 grams of cocoa powder or dark chocolate daily is a good place to begin. Cocoa is versatile and can be added to various foods and desserts, making it a delicious way to improve health based on historical and scientific evidence.
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