Potential advantages of cocoa powder for health include reduced inflammation, enhanced cardiovascular and brain function, and assistance with blood sugar and weight control.
Cocoa powder is produced by grinding cocoa beans and removing the fat, known as cocoa butter.
Today, cocoa is best known for its role in chocolate making. Although more human studies are needed, some research indicates it contains compounds that could be beneficial to health.
Continue reading for further details on the potential nutritional and health benefits of cocoa powder.
1. High in polyphenols that offer multiple health advantages
Cocoa is a notable source of polyphenols. Polyphenols are naturally occurring antioxidants found in foods like fruits, vegetables, tea, chocolate, and wine.
Researchers have associated polyphenols with a range of health benefits, including reduced inflammation, lowered blood pressure, and better heart health.
Cocoa contains flavanols, which exert strong antioxidant and anti-inflammatory effects.
That said, processing and heat can diminish some of these properties in cocoa.
Therefore, while cocoa itself is a rich polyphenol source, not every cocoa-containing product will deliver the same advantages.
»Learn more:Top Foods with Polyphenols2. May lower high blood pressure by enhancing nitric oxide
Cocoa might help in reducing blood pressure.
The flavanols in cocoa can boost nitric oxide levels in the bloodstream, which improves blood vessel function and can decrease blood pressure.
However, bear in mind that processing markedly reduces flavanol content, so typical chocolate bars likely won’t provide these effects.
»Learn more:Ways to Increase Nitric Oxide Naturally3. May reduce the risk of heart attack and stroke
Beyond lowering blood pressure, cocoa seems to possess other qualities that could lower the risk of heart attack and stroke.
Flavanol-rich cocoa raises nitric oxide levels in the blood, causing arteries and blood vessels to dilate and improving circulation.
This improved blood flow may decrease the likelihood of heart attack, heart failure, and stroke.
A study found that moderate chocolate consumption was associated with a reduced rate of hospitalization or death due to heart failure.
These findings imply that moderate intake of small amounts of cocoa-rich chocolate could offer protective effects for the heart.
4. Polyphenols enhance cerebral blood flow and cognitive function
Polyphenols, like those in cocoa, may lower the risk of neurodegenerative conditions by enhancing brain function.
Eating dark chocolate might also reduce fatigue, which in turn supports cognitive performance and overall brain health.
5. May boost mood
Cocoa’s impact on the brain could lead to improved mood.
One study examined mood effects when consuming dark chocolate with 85% and 70% cocoa content.
The research showed that participants who ate the 85% cocoa dark chocolate experienced fewer negative emotions after three weeks. That effect was not observed in the group consuming 70% cocoa dark chocolate.
This indicates cocoa powder may help enhance mood, although further research is required.
»Learn more:Healthy Foods That Lift Your Mood6. Flavanols may help with symptoms of type 2 diabetes
While eating large amounts of chocolate is not supportive of blood sugar control, cocoa does exhibit some antidiabetic properties.
Cocoa flavanols can improve insulin secretion and reduce inflammation.
A higher intake of flavanols, including those from cocoa, has been associated with a reduced risk of type 2 diabetes.
However, a 2023 randomized controlled trial reported that cocoa supplements, compared with a placebo, did not lower the risk of type 2 diabetes in participants who took the supplement daily for a median of 3.5 years.
Additional research is needed.
7. May support weight management
Moderate consumption of cocoa, even as chocolate, may assist with weight control.
Cocoa could help by regulating energy use and increasing fat oxidation.
It’s important to note that while cocoa and cocoa-rich products might aid weight management in some cases, more research is necessary to clarify effects on weight loss or weight control, especially in adults with obesity.
8. May offer cancer-protective effects
Cocoa has one of the highest concentrations of flavanols by weight among all foods.
Diets rich in flavanols may help reduce cancer risk. Nevertheless, more targeted studies on cocoa’s flavanols are required.
9. Theobromine and theophylline content may benefit people with asthma
Asthma is a chronic inflammatory disorder that narrows and inflames the airways and can be life-threatening.
Cocoa may be useful for people with asthma because it contains anti-asthmatic compounds, including theobromine and theophylline.
However, human studies are needed to better determine the potential benefits of theobromine and theophylline from cocoa.
How to add cocoa powder to your diet
Some simple ways to incorporate cocoa into your diet include:
- Eat dark chocolate: Enjoy dark chocolate as a tasty snack on its own. Choose bars with at least 70% or 85% cocoa.
- Hot/cold cocoa: Blend cocoa with your preferred dairy or plant-based milk for a chocolate drink.
- Smoothies: Stir cocoa into your favorite nutritious smoothie to give it a deeper chocolate flavor.
- Puddings: Use raw cocoa powder (not Dutch-processed) in homemade puddings like chia breakfast pudding or rice pudding.
- Vegan chocolate mousse: Blend avocado, cocoa, almond milk, and a sweetener such as dates for a rich vegan chocolate mousse.
- Sprinkle over fruit: Cocoa tastes great sprinkled on bananas or strawberries.
- Granola bars: Mix cocoa into your granola bar recipe to enhance both nutrition and flavor.
The bottom line
Potential benefits of cocoa powder include lowering inflammation, supporting heart and brain health, and aiding in blood sugar and weight management.
Keep in mind that chocolate products can contain substantial amounts of sugar and fat, so they should be enjoyed in moderation.
Consult a healthcare professional for more guidance on the possible benefits of cocoa powder.
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