Cocoa – Uses & Side Effects

Overview

If you want to infuse your baking or hot beverage with a delightful chocolate flavour, cocoa powder is the way to go. Not only does it taste delicious, but it also offers numerous health benefits. Cocoa powder is a nutritious addition to your diet, packed with protein, calcium, iron, magnesium, potassium, and zinc.

The origins of cocoa can be traced back to the Maya civilisation in Central America. It was later introduced to Europe by Spanish conquerors during the 16th century and quickly gained popularity as a medicinal ingredient known for its health-promoting properties.

To produce cocoa powder, cocoa beans are crushed, and the cocoa butter or fat is removed. Today, cocoa is most commonly associated with chocolate production. However, recent research has shed light on the presence of essential compounds in cocoa that can contribute to your overall well-being.

Cocoa

Cocoa beans, derived from the cocoa tree (Theobroma cacao), are the fundamental building blocks for chocolate creation and possess many antioxidants. These antioxidants, known as flavonoids, contribute to the overall chemical composition of cocoa. 

Although the exact mechanisms by which flavonoids operate within the body remain unclear, they have been observed to induce relaxation in blood vessels. Consequently, this relaxation effect may result in reduced blood pressure, alleviated inflammation, and prevented blood vessel blockage.

Individuals primarily utilise cocoa to manage heart disease and high blood pressure. Additionally, it is employed for addressing high cholesterol, memory-related concerns, ageing skin, and various other conditions. However, it is essential to note that there is currently insufficient scientific evidence to substantiate the efficacy of cocoa in treating these alternative uses.

Health Benefits 

Once considered a delightful indulgence, Cocoa is now being utilised by specific individuals for its medicinal properties. The cocoa seed is employed in treating infectious intestinal diseases, diarrhoea, Asthma, and bronchitis and as an expectorant to alleviate lung congestion. 

Also, the seed coat is utilised to address liver, bladder, and kidney ailments and diabetes as a tonic and as a general remedy. Furthermore, cocoa butter finds its application in managing high cholesterol levels.

Lowers risk of heart attacks and stroke

Not only does cocoa help lower blood pressure, but it also possesses other qualities that can decrease the chances of experiencing a heart attack or stroke.

Cocoa rich in flavanols enhances the production of nitric oxide in your bloodstream. This, in turn, relaxes and widens your arteries and blood vessels, leading to improved blood circulation.

Furthermore, cocoa has been discovered to lower “bad” LDL cholesterol levels, thin the blood similarly to aspirin, reduce insulin resistance and alleviate inflammation.

These attributes have been associated with a reduced risk of heart failure, heart attack, and stroke. Research has shown that consuming chocolate in moderate amounts, ranging from 0.7 to 1.1 ounces (19-30 grams) per day, is linked to a lower rate of heart failure. However, consuming larger quantities yields a different effect.

These findings suggest that regularly enjoying small portions of cocoa-rich chocolate may provide protective benefits for your heart.

Rich in polyphenols

Polyphenols, the natural antioxidants found in various foods like fruits, vegetables, tea, chocolate, and wine, offer a range of health advantages. These include reducing inflammation, improving blood flow, lowering blood pressure, and normalising cholesterol and blood sugar levels.

Among these foods, cocoa stands out as one of the richest sources of polyphenols. It contains an abundance of flavonols, which possess potent antioxidant and anti-inflammatory properties.

However, it’s important to note that the processing and heating of cocoa can diminish its beneficial qualities. Additionally, cocoa is often treated with alkaline to reduce bitterness, resulting in a significant 60% decrease in flavanol content.

Therefore, while cocoa is a fantastic source of polyphenols, it’s vital to understand that not all cocoa-containing products offer the same health benefits.

Improves mood and reduces symptoms of depression

Cocoa not only has a positive impact on age-related mental degeneration, but it may also improve mood and alleviate symptoms of depression. 

The mood-boosting effects of cocoa could be attributed to its flavanols, the conversion of tryptophan into serotonin (a natural mood stabiliser), caffeine content, or simply the pleasure of chocolate. 

Interestingly, a survey discovered that dark chocolate might be associated with a reduced likelihood of experiencing symptoms of clinical depression. 

Although these initial studies show promise, further research is necessary to fully understand the effects of cocoa on mood and depression before definitive conclusions can be made.

Improves symptoms of type 2 diabetes

Although consuming excessive amounts of chocolate is not beneficial for controlling blood sugar levels, cocoa has some anti-diabetic properties.

Experiments conducted in test tubes have shown that cocoa flavanols can slow down the digestion and absorption of carbohydrates in the gut, enhance insulin secretion, reduce inflammation, and facilitate the transfer of sugar from the blood to the muscles.

Several studies have indicated that a higher intake of flavonols, including those found in cocoa, can reduce the risk of developing type 2 diabetes.

Furthermore, a study demonstrated that consuming dark chocolate or cocoa rich in flavanols may improve blood sugar control, enhance insulin sensitivity, and reduce inflammation in diabetic and non-diabetic individuals.

However, it is essential to note that there are inconsistencies in the research, with some studies showing only a limited effect, slightly poorer diabetes control, or no effect.

Nevertheless, when considering the positive effects on heart health, these findings suggest that cocoa polyphenols could potentially play a role in preventing and managing diabetes. However, further research is still needed to understand its impact fully.

Controls weight

Cocoa, even in the form of chocolate, could assist in weight management. It is believed that cocoa helps regulate energy usage, reduces appetite and inflammation, increases fat burning, and promotes a sense of fullness.

A study discovered a correlation between individuals who consumed chocolate more frequently and having a lower BMI. Surprisingly, even though those who ate chocolate more often consumed more calories and fat, they still had a lower BMI.

However, it is essential to note that other studies have found that chocolate consumption can lead to weight gain. Not all types of chocolate provide the same benefits as dark chocolate, as white and milk chocolate do not offer the same advantages.

In conclusion, cocoa and cocoa-rich products may benefit weight loss or weight maintenance, but further research is necessary to understand their effects fully.

Helps people with asthma

It contains compounds like theobromine and theophylline, which have anti-asthmatic properties. Theobromine, similar to caffeine, could help with persistent coughing. In 100 grams of cocoa powder, you can find about 1.9 grams of this compound.

On the other hand, theophylline can help relax your airways, dilate your lungs, and reduce inflammation. Studies have shown that cocoa extract can decrease airway constriction and tissue thickness. 

How to add cocoa to your diet?

You can prepare a cup of hot cocoa using unsweetened cocoa powder and warm milk. There are also other ways to incorporate the cocoa powder into your diet:

1. Make your favourite smoothie or milkshake even more delicious by adding a tablespoon of cocoa powder for a chocolatey flavour.
2. Give your morning oatmeal a delightful twist by mixing cocoa powder for a chocolatey kick.
3. Enhance the chocolate flavour in your cookies, cakes, or brownies by including cocoa powder in the recipes.
4. Start your day by stirring cocoa powder into your yoghurt or bowl of porridge for a tasty morning treat.
5. If you’re craving a bit of chocolate, you can enjoy cocoa powder by adding some dark chocolate, preferably with most of it being unsweetened cocoa.

Side effects of cocoa

Most people can enjoy cocoa without any worries. However, it’s important to remember that cocoa does contain caffeine and other substances like lead. Consuming excessive amounts may lead to caffeine-related symptoms such as jitters, frequent urination, insomnia, and a rapid heartbeat.

In addition, cocoa has the potential to cause skin allergies and even trigger migraines. It may also result in feelings of nausea, stomach discomfort, constipation, and gas.

Dark chocolate products with a high cocoa content may not be safe for kids. They can contain high levels of lead and cadmium, which can lead to serious health problems in children. It’s unclear if other chocolate products with lower cocoa content are safe for children, as there isn’t enough reliable information.

• Diarrhoea: The caffeine in cocoa, especially when consumed in large amounts, can worsen diarrhoea.
• Anxiety: Consuming large amounts of cocoa, which contains caffeine, could potentially worsen anxiety disorders.
• Gastroesophageal Reflux Disease (GERD): Cocoa may exacerbate the symptoms of GERD.
• Glaucoma: People with glaucoma should be cautious when consuming cocoa, as its caffeine content can increase pressure in the eye.
• Heart conditions: Due to its caffeine content, cocoa has the potential to cause irregular heartbeat in specific individuals. People with heart conditions should use cocoa cautiously.
• Bleeding disorders: Cocoa can slow down blood clotting. People with bleeding disorders should be cautious when consuming a lot of cocoa, as it may increase the risk of bleeding and bruising.
• High blood pressure: Cocoa’s caffeine content may increase blood pressure in individuals with high blood pressure. However, the increase may be insignificant for those who regularly consume caffeine.
• Irritable bowel syndrome (IBS): The caffeine in cocoa, particularly in large amounts, can worsen symptoms of diarrhoea and IBS.
• Seizures: High doses of caffeine found in cocoa may trigger seizures or reduce the effectiveness of seizure-preventing medications. If you have a history of seizures, it’s best to avoid high doses of caffeine or products containing caffeine, such as cocoa.
• Rapid heartbeat: Dark chocolate cocoa can cause an increase in heart rate.
• Diabetes: Cocoa has been found to raise blood sugar levels and may interfere with blood sugar control in individuals with diabetes.

Healthy cocoa recipes

Brownie batter breakfast bake

This is not a sugary treat. It contains a lot of fibre and is a delightful way to begin your day.

Ingredients:

• ⅓ cup of rolled oats
• 2 tablespoons of flour of your choice 
• 1 tablespoon of unsweetened cocoa powder
• ¼ teaspoon of baking powder
• ⅓ cup of almond milk
• ½ – 1 tablespoon of maple syrup, according to your taste
• 1 teaspoon of melted coconut oil or peanut oil instead
• ½ teaspoon of vanilla flavor
• 1 – 2 tablespoons of dairy-free chocolate chips (Optional)
• A pinch of salt

Directions:

1. Preheat your oven to 325 degrees.
2. Spray or lightly coat an ovenproof bowl or an individual ramekin with nonstick cooking spray and set it aside.
3. Mix the oats, flour, cocoa powder, baking powder, and salt in a medium-sized bowl. Then, mix the almond milk, maple syrup, peanut oil, and vanilla until well combined.
4. If desired, fold in the chocolate chips, setting a few aside for the topping.
5. Transfer the batter to the ramekin or ovenproof bowl. Sprinkle a few of the chocolate chips over the top, if desired.
6. Bake for 15-20 minutes at 325 degrees or until you achieve your desired oatmeal consistency.
7. Remove from the oven and allow it to cool for 5 minutes.

With its rich history spanning millennia, Cocoa has enthralled people worldwide and has become an integral component of contemporary gastronomy in the delightful form of chocolate. 

Its nutritional value and versatility make it a convenient addition to one’s diet, allowing for imaginative culinary exploration. 

Nevertheless, to fully harness its health-enhancing properties, opting for non-alkalised cocoa powder or dark chocolate with a cocoa content exceeding 70% is advisable.

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