Possible health benefits of cocoa powder include decreased inflammation, improved heart and brain health, and blood sugar and weight management.
People make cocoa powder by crushing cocoa beans and removing the fat or cocoa butter.
Today, cocoa is most famous for its role in chocolate production. While more studies in humans are necessary, some research suggests that it contains important compounds that may benefit health.
Read on for more information about the possible health and nutrition benefits of cocoa powder.
Cocoa is a source of polyphenols. Polyphenols are naturally occurring antioxidants in foods such as fruits, vegetables, tea, chocolate, and wine.
Researchers have linked polyphenols to numerous health benefits, including reduced inflammation, lower blood pressure, and improved heart health.
Cocoa contains flavanols, which have potent antioxidant and anti-inflammatory effects.
However, processing and heating cocoa can cause it to lose some of these properties.
So while cocoa is a great source of polyphenols, not all products containing cocoa will provide the same benefits.
Cocoa may be able to help lower blood pressure.
The flavanols in cocoa
However, it’s important to remember that processing significantly reduces the number of flavanols, so the effects most likely will not be present in the average chocolate bar.
In addition to lowering blood pressure, it appears that cocoa has other properties that may reduce your risk of heart attack and stroke.
Flavanol-rich cocoa
This may help lower the risk of heart attack, heart failure, and stroke.
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These results suggest that moderate consumption of small amounts of cocoa-rich chocolate may have protective benefits for your heart.
Polyphenols, such as those in cocoa, may reduce your risk of neurodegenerative diseases by improving brain function
Consuming dark chocolate could also help with fatigue, which in turn
Cocoa’s effect on the brain may improve mood.
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The study found that those who consumed the dark chocolate with the 85% cocoa content experienced fewer negative emotions after 3 weeks. This change was not noted in those who consumed the dark chocolate with the 70% cocoa content.
This suggests that cocoa powder may help improve mood, though more research is necessary.
While consuming a lot of chocolate does not support blood sugar management, cocoa does have some antidiabetic effects.
Cocoa flavanols
A higher intake of flavanols, including those from cocoa,
However, a 2023 randomized controlled trial found that cocoa supplements, compared with a placebo, did not reduce the risk of type 2 diabetes in people who took the supplement daily for a median of 3 and a half years.
More research is necessary.
Moderate cocoa intake, even in the form of chocolate, may help with weight management.
Cocoa may help by regulating the use of energy and increasing fat oxidation.
It is important to note that, while cocoa and cocoa-rich products may help with weight management in some cases, more research is necessary to determine the benefits on weight loss or weight management, particularly in adults with obesity.
Cocoa has the highest concentration of flavanols out of all foods per weight.
Flavanol-rich diets may help lower the risk of cancer. However, more research into the benefits of flavanols in cocoa specifically is necessary.
Asthma is a chronic inflammatory condition that causes obstruction and inflammation of the airways. It can be life-threatening.
Cocoa may be beneficial for people with asthma, as it contains anti-asthmatic compounds, such as theobromine and theophylline.
However, studies in humans are necessary to better understand the possible benefits of theobromine and theophylline in cocoa.
Some ways to add cocoa to your diet include:
- Eat dark chocolate: You can eat dark chocolate as a delicious treat on its own. Look for dark chocolate that contains at least 70% or 85% cocoa.
- Hot/cold cocoa: Mix cocoa with your favorite dairy or nondairy milk for a chocolate milkshake.
- Smoothies: You can add cocoa to your favorite healthy smoothie recipe to give it a richer, chocolatey taste.
- Puddings: You can add raw cocoa powder (not Dutch) to homemade puddings like chia breakfast puddings
or rice pudding. - Vegan chocolate mousse: Process avocado, cocoa, almond milk, and a sweetener such as dates for a thick vegan chocolate mousse.
- Sprinkle over fruit: Cocoa is particularly nice sprinkled over bananas or strawberries.
- Granola bars: Add cocoa to your favorite granola bar mixture to bump up the health benefits and enrich the flavor.
Possible health benefits of cocoa powder include decreased inflammation, improved heart and brain health, and the management of blood sugar and weight.
Remember that chocolate still contains significant quantities of sugar and fats, so it is important to consume it in moderation.
Speak with a doctor for more information about the possible benefits of cocoa powder.
