COCOA

Today I am going to touch briefly on a few of the health benefits attributed to the humble cocoa bean. (Corresponding research is provided via direct link.)




It's probably worth noting that when I say cocoa, I am referring to the pure stuff, or at least its presence in high concentrations in chocolate. 

And that even when chocolate has high concentrations of cocoa, any potential health benefits must be balanced with the quantities of sugars and fats contained in the chocolate. 

Another variable deserving of consideration is the manner in which cocoa is processed - common industrial methods degrade its antioxidants. 

BOTTOM LINE: It can not be taken for granted that the refined cocoa contained in chocolate (especially if it present in minuscule concentrations) will confer the same health benefits as the pure cocoa bean itself. And when a study or an article gives the impression they are synonymous, it is perhaps best to do a little investigating of your own before rushing out to the candy store. 

Bearing all that in mind ...

A 100 gram bar of dark chocolate with 70-85% cocoa contains: [1][2]

• 11 grams of fiber, which is 44% of the Percent Daily Value (PDV)
• 8 grams of protein
• 67% of the PDV for Iron
• 58% of the PDV for Magnesium
• 89% of the PDV for Copper
• 98% of the PDV for Manganese
• Its cholesterol, sodium and carbohydrates are actually pretty low at 1% (PDV), 1% (PDV) and 15% (PDV), respectively.

Which is all good, right? Except that a 100 gram hunk of chocolate also contains:

• 605 Calories
• 25 grams of saturated fat – 124% of the PDV

*PDV based on 2000 calorie diet.

SOME DEFINITIONS 

Plant-derived FLAVONOIDS, are a large subgroup of POLYPHENOLS. [22]

FLAVONOIDS can be further distinguished: FLAVONOLS, FLAVONES, ISOFLAVONES, FLAVANONES, ANTHOCYANIDINS, and FLAVANOLS. [22] 

POLYPHENOLS are antioxidant phytochemicals that tend to prevent or neutralize the damaging effects of free radicals. [23]

THE HEALTH BENEFITS OF COCOA

SKIN

The flavanols in cocoa can protect skin against harmful UV affects, improve blood flow to the skin and increase skin density and hydration. [3]  

CIRCULATION

In patients with cardiovascular risk factors, (including smoking), a cocoa drink high in flavonol content (176 to 185 mg) rapidly enhanced the circulating pool of bio-active nitrous oxide (NO) by more than 1/3; leading to improved blood flow. [4][5] 

BRAIN

Drinking a flavonoid-enriched cocoa beverage resulted in regional changes in cerebral blood flow and an overall increased blood flow to the brain for up to 3 hours as assessed by functional magnetic resonance imaging. [6]

In a study conducted by the University of L'Aquila in Italy, in collaboration with scientists from Mars, Inc., researchers found that subjects who drank a cocoa beverage containing either moderate or high levels of flavanols daily for eight weeks demonstrated greater cognitive function than those who consumed low levels of flavanols on three separate tests. The tests measured factors including verbal fluency, visual searching and attention. [14]

HEART

In the prospective analysis of a 14 year study of 470 elderly men [17] the authors found that daily cocoa intake was associated with a 45% - 50% lower risk of cardiovascular disease and death from all other causes.

In another study,  consumption of 40 g of dark chocolate was found to improve coronary vascular function, and decreased platelet adhesion in cardiac transplant recipients. [7] 

PLATELETS

In healthy volunteers, consuming 100 g dark chocolate was found to reduce platelet aggregation; an effect not seen after ingestion of white chocolate or milk chocolate. [8] 

BLOOD PRESSURE

A recent meta-analysis* of randomized controlled studies of cocoa administration (173 subjects; mean duration, 2 weeks) confirmed a significant reduction in pressure: mean systolic and diastolic blood pressures were reduced by 4.7 mm Hg and 2.8 mm Hg, respectively. [9] 

*A quantitative statistical analysis of several separate but similar experiments or studies in order to test the pooled data for statistical significance. (Source: merriam-webster.com)

INSULIN 

After a 15 [24] day diet with 100 g of flavonoid-rich chocolate daily, Grassi et al [10,11] reported reduced insulin resistance in hypertensive patients. 

Moreover, in another Grassi et al study of hypertensive patients with impaired glucose tolerance, flavonoid-rich dark chocolate not only reduced blood pressure and improved endothelial function but also ameliorated insulin sensitivity and β-cell function. [12] 

CHOLESTEROL

In hypertensive patients, daily consumption of 100 g flavonoid rich chocolate over 2 weeks led to a significant 12% reduction of serum total and LDL cholesterol levels. [10]

In healthy subjects, daily consumption of 75 g polyphenol-rich dark chocolate over a period of 3 week was shown to increase HDL cholesterol by up to 14% and inhibit lipid peroxidation. [13] 

COLON

New research suggests the beneficial bacteria that reside toward the end of our digestive tract might ferment both the antioxidants and the fiber in cocoa. [18]

What does this mean?

 According to John Finley, a professor of food sciences at Louisiana State University,

"It appears that if you were consuming some cocoas, it would actually stimulate the production of healthier microbes in the colon.” [15]

[BRIEF PAUSE FOR AN ASIDE] - Because I came across this article and it was too bizarre to ignore.

IN THE CATEGORY OF STRANGE THINGS RICH & FAMOUS PEOPLE DO ... 

APPARENTLY CHOCOLATE SNORTING IS NOW A THING. [21] 

"The man behind the "chocolate shooter" is Belgian chocolatier Dominique Persoone. His company, The Chocolate Line, makes a device that is basically a tiny catapult, with two small, spring-loaded spoons that fling cocoa powder into the nostrils.  

The chocolate shooter started off as a joke. Persoone and his colleagues were catering a surprise party for The Rolling Stones, and he designed a dessert involving raspberry and chocolate. But instead of having people eat the chocolate, he decided to have them sniff it." 

This shouldn't need to be said, but just in case the fact that it is on offer at a Stones party is not caution enough...  

"Snorting chocolate powder is not safe, because the powder is perceived by the nose as a foreign toxic substance," said Dr. Jordan Josephson, an ear, nose and throat and sinus specialist at Lenox Hill Hospital in New York City.  

"I do not advise snorting any powder products. ... I recommend eating mints or basil and chocolate, and getting the desired effects the old-fashioned way."

AND NOW BACK TO REALITY ...

Approx. 400 dried beans are
required to make 1 lb of
chocolate. [16] 

The importance of reading labels and being an informed consumer extends beyond nutritional information, ingredients and cocoa content. 

Equally important is knowing how and from where the ingredients of what you are consuming have been sourced.

Top Cocoa Beans Producers in 2012
(million metric tons)
Ivory Coast	1.650
Indonesia	0.936
Ghana	0.879
Nigeria	0.383
Cameroon	0.256
Brazil	0.253
Ecuador	0.133
Mexico	0.083
Dominican Republic	0.072
Peru	0.057
World Total	4.928
Source: UN Food & Agriculture Organisation [FAO]

The International Labour Organization reported that 200,000 children were working in the cocoa industry in Côte d'Ivoire in 2005. [19] 

As of 2014, less than 1% of the chocolate market was Fair Trade. [20] 






UPDATES / RELATED

Dark Chocolate Found to Lengthen Attention Span And Improve Brain Alertness / Medical Daily / May 10 , 2015

***

FIN

REFERENCES

[1] http://authoritynutrition.com/7-health-benefits-dark-chocolate/

[2] http://nutritiondata.self.com/facts/sweets/10638/2

[3] Heinrich U1, Neukam K, Tronnier H, Sies H, Stahl W. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr. 2006 Jun;136(6):1565-9.

[4] Heiss C, Dejam A, Kleinbongard P, Schewe T, Sies H, Kelm M. Vascular effects of cocoa rich in flavan-3-ols. JAMA. 2003;290: 1030–1031.

[5] Heiss C, Kleinbongard P, Dejam A, Perre S, Schroeter H, Sies H, Kelm M. Acute consumption of flavanol-rich cocoa and the reversal of endothelial dysfunction in smokers. J Am Coll Cardiol. 2005; 46: 1276–1283.

[6] Francis ST, Head K, Morris PG, Macdonald IA. The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. J Cardiovasc Pharmacol. 2006; 47(suppl 2): S215–S220.

[7] Flammer AJ, Hermann F, Sudano I, Spieker L, Hermann M, Cooper KA, Serafini M, Luscher TF, Ruschitzka F, Noll G, Corti R. Dark chocolate improves coronary vasomotion and reduces platelet reactivity. Circulation. 2007; 116: 2376–2382.

[8] Innes AJ, Kennedy G, McLaren M, Bancroft AJ, Belch JJ. Dark chocolate inhibits platelet aggregation in healthy volunteers.Platelets. 2003; 14: 325–327.

[9] Taubert D, Roesen R, Schomig E. Effect of cocoa and tea intake on blood pressure: a meta-analysis. Arch Intern Med.2007; 167: 626–634.

[10] Grassi D, Necozione S, Lippi C, Croce G, Valeri L, Pasqualetti P, Desideri G, Blumberg JB, Ferri C. Cocoa reduces blood pressure and insulin resistance and improves endothelium-dependent vasodilation in hypertensives.Hypertension. 2005; 46: 398–405.

[11] Grassi D, Lippi C, Necozione S, Desideri G, Ferri C. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr. 2005; 81:611–614.

[12] Grassi D, Desideri G, Necozione S, Lippi C, Casale R, Properzi G, Blumberg JB, Ferri C. Blood pressure is reduced and insulin sensitivity increased in glucose-intolerant, hypertensive subjects after 15 days of consuming high-polyphenol dark chocolate. J Nutr. 2008; 138: 1671–1676.

[13] Mursu J, Voutilainen S, Nurmi T, Rissanen TH, Virtanen JK, Kaikkonen J, Nyyssonen K, Salonen JT. Dark chocolate consumption increases HDL cholesterol concentration and chocolate fatty acids may inhibit lipid peroxidation in healthy humans. Free Radic Biol Med. 2004; 37: 1351–1359.

[14] http://www.scientificamerican.com/article/is-cocoa-the-brain-drug-of-the-future/

[15] http://www.scientificamerican.com/article/why-is-dark-chocolate-good-for-you-thank-your-microbes/

[16] "Cocoa Market Update". World Cocoa Foundation. May 2010. 

[17] Buijsse B, Feskens EJ, Kok FJ, Kromhout D (February 2006)."Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study". Arch. Intern. 

Med. 166 (4): 411–7.doi:10.1001/archinte.166.4.411. PMID 16505260.

[18] http://www.scientificamerican.com/article/why-is-dark-chocolate-good-for-you-thank-your-microbes/

[19] http://ilo.law.cornell.edu/public/english/standards/ipec/themes/cocoa/

[20] “The News on Chocolate is Bittersweet: No Progress on Child Labor, but Fair Trade Chocolate is on the Rise.” Global Exchange June 2005 (8 pages). Web. <http://www.globalexchange.org/campaigns/fairtrade/cocoa/chocolatereport05.pdf>. 1 July 2010.

[21] LIVESCIENCE.COM Line of Cocoa: Is Chocolate Snorting Safe? February 20, 2015.

[22]Manach C, Scalbert A, Morand C, Remesy C, Jimenez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr.2004; 79: 727–747.

[23] http://www.merriam-webster.com/dictionary/polyphenol

[24] http://circ.ahajournals.org/content/119/10/1433.full

http://en.wikipedia.org/wiki/Cocoa_bean

IMAGE CREDITS

"Cacao-pod-k4636-14" by Keith Weller, USDA ARS - This image was released by the Agricultural Research Service, the research agency of the United States Department of Agriculture, with the ID K4636-14 (next).This tag does not indicate the copyright status of the attached work. A normal copyright tag is still required. See Commons: Licensing for more information. English | français | македонски | +/−. Licensed under Public Domain via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Cacao-pod-k4636-14.jpg#mediaviewer/File:Cacao-pod-k4636-14.jpg

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