Cocoa
What is Cocoa?
Cocoa is a common ingredient that is full of antioxidants and anti-inflammatory agents. Cocoa in itself is great for the heart and brain, just watch out for added ingredients in certain processed foods that may contain cocoa.
Cocoa has been historically dubbed “food of the gods.” This is quickly being proven by studies that are discovering all the health benefits.
Cocoa is an easy and enjoyable food to work into one’s diet. Just keep an eye out for the other ingredients in the specific food product, like added sugars or artificial ingredients that may be found in more processed products.
Cocoa is full of antioxidants and flavanols, which make it just as healthy as it is delicious. Its benefits cover more than just heart health, brain health, and even increasing positive moods.
Cacao is the raw form of cocoa. After processing (particularly roasting), this becomes cocoa. While originally bitter, sugars and fats are added to create chocolates.
Nutrient Breakdown
Cocoa is a great source of [1]:
It is worth noting that certain products may contain different amounts of sugar. Also, the amount of processing that is done to the raw cocoa beans can affect the naturally-occurring antioxidant and anti-inflammatory agents, as well as other nutrients.
Foods Containing Cocoa
Chocolate products- chocolate milk, hot chocolate, dark/milk/white chocolate bars, baking chocolate, chocolate spreads, chocolate chips [2]
Cocoa butter
Cocoa nibs
Cocoa powder
Brewed cocoa
Protein powders
Cocoa Alternatives
If your child doesn’t like cocoa yet or they are sensitive to it, here are some alternatives that are similar in nutritional value!
Carob powder/nibs
Dark chocolate
Dutch-process cocoa
Unsweetened cooking chocolate
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Cocoa & Autism in the Research
Polyphenols and Cocoa
Polyphenols are naturally occurring antioxidants, often paired with anti-inflammatory agents. A subcategory of this are flavanols. They have been linked to several health benefits, including reducing inflammation, reduced blood pressure, improved cholesterol and blood sugar levels, and a stronger immune system [4].
Hypertension, Heart Health, and Cocoa
In several studies, cocoa has been found to reduce the risk of death after a cardiac event. Chocolate correlates inversely to cardiovascular diseases (CVD), meaning that the more chocolate one ate, the less severe the cardiovascular disease[5]. Several international studies have found that cocoa consumption lowers blood pressure in healthy people and CVD patients. Elevated blood pressure is a big risk factor for CVD. Flavonal-rich milk chocolate is good for reducing blood pressure, cholesterol, and oxidative stress markers. This helps improve improve the function of our blood vessel linings [5]
Any impairment of the function of our blood vessels can cause increased heart diseases. Flavonal properties in cocoa have shown to significantly improve heart function in healthy adults. The flavanols also help decrease blood clotting [5].
It should be noted that highly processed cocoa products have a high sugar and fat content, while the flavanol content dramatically decreases. This can actually increase the risk of a CVD diagnosis [5].
Researchers are still learning what the best dosage is.
Brain Function and Cocoa
For the brain to optimally function, blood flow needs to be properly maintained to feed the brain and remove waste. Cocoa flavanols help increase blood flow to both the brain and the retinas, helping improve visual sensitivity and reduce time of motion detection [6].
Chocolate flavanol drinks showed to improve mental fatigue, mood, and possibly stress levels [6], while decreasing the prevalence of cognitive performance issues [7].
Cocoa helps with the development of new blood vessels, which helps with neuron signaling and spatial memory retention. Researchers hypothesize that cocoa consumption can improve memory [6].
Flavonoids have many benefits including the ability to protect neurons from damage caused by neurotoxins, reducing neuroinflammation, and promoting memory, learning and cognitive function [6].
The antioxidative and anti-inflammatory properties of cocoa flavonoids may play a role in preventing cognitive impairment, a risk factor for dementia, Parkinson’s, and Alzheimer's disease [7].
Mood/Mental Health and Cocoa
Cocoa polyphenols may help improve the symptoms of depression and anxiety [8]. There has been a clear inverse relationship between chocolate and depression symptoms, but the true relationship still needs to be clarified [8].
Neuroprotective flavanols in cocoa have neuromodulatory effects on cognition, mood, learning, and memory [8].
Chocolate consumption has a positive effect on the gut microbiome and energy metabolism [9].
More research is required but there seem to be some positive effects on mood, depressive symptoms, and negative emotions by reducing stress levels and improving calmness, contentment and overall psychological well-being [4].
Metabolic Health and Cocoa
Cocoa can help improve insulin sensitivity and blood glucose control [10]. It also helps with regulating hyperlipidemia (too much fat in the blood) and its effects.
Cocoa can help protect against oxidative stress and reduce lipid and fat oxidative stress. This improves insulin resistance and the circulation of lipids in the blood [10].
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
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[1]Fooddata Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients. Accessed September 29, 2022.
[2] Joseph M. 11 types of chocolate and cocoa products. Nutrition Advance. https://www.nutritionadvance.com/chocolate-and-cocoa-products/. Published September 13, 2021. Accessed September 29, 2022.
[3] Saurabh. 8 best substitutes for Cocoa Powder. Substitute Cooking. https://substitutecooking.com/substitutes-for-cocoa-powder/. Published June 22, 2021. Accessed September 29, 2022.
[4] Mandl E. 11 health and nutrition benefits of Cocoa Powder. Healthline. https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits#TOC_TITLE_HDR_3. Published August 9, 2018. Accessed September 29, 2022.
[5] Ludovici V, Barthelmes J, Nägele MP, et al. Cocoa, Blood Pressure, and Vascular Function. Front Nutr. 2017;4:36. Published 2017 Aug 2. doi:10.3389/fnut.2017.00036
[6] Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. 2013;75(3):716-727. doi:10.1111/j.1365-2125.2012.04378.x
[7] Sokolov AN, Pavlova MA, Klosterhalfen S, Enck P. Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behavior. Neurosci Biobehav Rev. 2013;37(10 Pt 2):2445-2453. doi:10.1016/j.neubiorev.2013.06.013
[8] Sokolov AN, Pavlova MA, Klosterhalfen S, Enck P. Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behavior. Neurosci Biobehav Rev. 2013;37(10 Pt 2):2445-2453. doi:10.1016/j.neubiorev.2013.06.013
[9] Scholey A, Owen L. Effects of chocolate on cognitive function and mood: a systematic review. Nutr Rev. 2013;71(10):665-681. doi:10.1111/nure.12065
[10] Ramos S, Martín MA, Goya L. Effects of Cocoa Antioxidants in Type 2 Diabetes Mellitus. Antioxidants (Basel). 2017;6(4):84. Published 2017 Oct 31. doi:10.3390/antiox6040084
Authors
Miriam Stein, Nutrition Student
Edited and Reviewed by Brittyn Coleman, MS, RDN/LD, CLT
