The Cocoa Powder
BDD – GMD
Cocoa powder is rich in antioxidants and has several potential health benefits. These include helping to reduce blood pressure and decreasing the risk of heart disease.
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The Maya people in South America were likely the first to grow cocoa plants around 400 AD. They made a drink called «drink of the gods» using cocoa, cinnamon, and pepper.
Since then, scientists have investigated the health benefits of cocoa beans.
Many people enjoy cocoa as a chocolate ingredient, although its percentage in chocolate products varies greatly. Some people also consume cocoa powder in chocolate drinks or baked goods.
Foods containing a high percentage of natural cocoa may have health benefits.
1. Rich in polyphenols
Cocoa is one of the best-known sources of dietary polyphenols, constituting about 10% of a whole cocoa bean’s dry weight. The most abundant flavonoids in cocoa are catechins (37%), anthocyanidins (4%), and proanthocyanins (58%).
Polyphenols are plant compounds that play a vital role in human health due to their antioxidant capacity.
A recent study found that dark chocolate bars with a higher cocoa mass percentage contain more phenolic compounds.
2. May reduce blood pressure
According to a 2017 review, cocoa may help to reduce blood pressure. Scientists believe this is because cocoa affects nitric oxide and dilates blood vessels, reducing pressure in blood vessels.
The review authors note that animal and laboratory studies prove that cocoa inhibits angiotensin-converting enzyme (ACE), relaxing the veins.
3. May decrease the risk of heart disease
Cocoa products may have beneficial effects on cardiovascular disease (CVD). There is even a link between chocolate consumption and a 37% lower risk of CVD and a 29% lower risk of stroke.
Because overeating chocolate can translate to increased sugar consumption, it is a good idea to limit chocolate consumption overall.
4. May improve cholesterol profile and blood sugar balance
A systematic review and meta-analysis of 19 studies concluded that cocoa flavanol intake from cocoa products, chocolate, or cocoa flavanol supplements may significantly improve lipid metabolism and insulin resistance.
The observed effects on lipid metabolism included lowering triglycerides, increasing HDL cholesterol, and lowering LDL cholesterol.
A 2016 study found that cocoa contains polyphenolic compounds that can improve insulin function and regulation, possibly preventing or delaying type 2 diabetes. However, the researchers note that more studies are needed to confirm the anti-diabetic actions of cocoa flavanols.
5. Supports gut bacteria
According to research, cocoa may have positive effects on gut bacteria.
A 2020 review suggests that while the intestine may not absorb cocoa polyphenols effectively, their metabolites can still enter the circulation and have an impact on the gut microbiota.
Cocoa polyphenols promote the growth of good bacteria like Lactobacillus and Bifidobacterium, while reducing harmful bacteria.
The review recommends that cocoa metabolites can enhance gut health, improve immunity, and reduce the risk of diseases.
6. May improve cognitive function
A 2020 review proposes that cocoa flavanols improved cognition and blood and oxygen flow to the brain in child and young adult participants.
Cocoa polyphenols were found to have positive effects on memory and executive function in healthy adults, according to a systematic review of 12 studies. However, the review authors note that more studies are needed to confirm the effects.
7. May support sexual function
Chocolate may have aphrodisiac properties.
While experts do not fully understand the mechanisms involved, cocoa can activate cannabinoid receptors, producing a feeling of well-being. Other compounds in cocoa may improve the blood flow to the sexual organs and enhance sexual performance.
8. May improve the condition of the skin
A review conducted in 2021 indicates that cocoa could offer benefits in shielding the skin against sun damage and enhancing its overall health and structure.
The review authors also note that some studies have found cocoa flavonols might increase skin elasticity and improve facial wrinkles.
9. Easy to incorporate into the diet
When adding cocoa to a diet, it is important to choose products with a higher cocoa content to get optimal benefits from flavanols.
Cheaper chocolate products may have more sugar and fat, which can outweigh the benefits of cocoa.
People should consider trying the following when increasing their cocoa consumption:
- Opt for dark chocolate with a cocoa content of at least 70%.
- Add pure cacao powder to baked goods.
- Add cocoa powder or cacao nibs to smoothies or overnight oats.
- Make hot or cold chocolate drinks with cocoa powder and milk.
- To make vegan chocolate mousse, combine silken tofu, plant milk, cocoa powder, and a natural sweetener like stevia or maple syrup.
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🟡 🔴 🔵 REMEMBER
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Cocoa powder has antioxidant polyphenols which are beneficial for health. They can help reduce inflammation and prevent conditions like high blood pressure, heart disease, and high cholesterol.
Because cocoa products can be high in sugar and fat, it is essential to consume them in moderation. Additionally, products higher in cocoa content tend to have more health-promoting polyphenols.
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