Cocoa powder, which is both one of the oldest and healthiest foods in the world, has been consumed for over 4000 years. Its popularity has persisted throughout history, beginning with pre-Colombian tribes and predating even the Mayans.
It is a highly nutritious food in the contemporary diet as it contains significant quantities of crucial nutrients. Cocoa is used in a variety of chocolate items such as dark chocolate, cakes, and sweet treats.
The nutrition profile and health advantages of unsweetened cocoa powder are the subject of this article.
Cocoa Powder
The process of producing cocoa powder involves the grinding and pressing of fermented cocoa beans (Theobroma cacao seeds) to extract natural cocoa butter, leaving behind a dry and bitter powder.
In order to make products like chocolate and chocolate milk, cocoa powder is usually mixed with other ingredients due to its bitter taste. An example of this is when it is combined with hot milk and sugar to make hot chocolate. Additionally, it can be blended with cocoa butter and sugar to produce a chocolate bar.
The distinction between cacao and cocoa powder
Cocoa is a processed chocolate product, while cacao refers to unroasted cacao beans that are considered mostly “raw” since they have been cracked and fermented but not exposed to high temperatures.
Both in its raw powder form and as cacao nibs, this type is rich in polyphenols and boasts greater antioxidant activity than tea, red wine, blueberries, and even goji berries.
There are numerous products that can be derived from roasted/processed cocoa, such as cocoa powder, cocoa butter, and chocolate liquor. Compared to chocolate liquor and cocoa butter, cocoa powder contains more minerals, fiber, and antioxidants.
A combination of cocoa solids, cocoa butter, and sugar make up chocolate. Using more cocoa and less sugar results in a darker chocolate.
Nutrition Facts
Can cocoa powder be considered beneficial for your health? Absolutely – primarily due to its abundant antioxidant content, which includes various polyphenols like flavonoids and phenylethylamine.
After the extraction of the majority of its fat, cocoa bean powder is substantially rich in carbohydrates, with a composition of around 58 percent. Its constituents comprise of a percentage of approximately 14 fat, 20 protein and 3 water.
Several minerals, notably manganese, magnesium, phosphorous, potassium, iron, and zinc are abundantly found in cocoa beans. Besides these minerals, cocoa also contains trace amounts of theobromine and caffeine.
About one tablespoon of natural/unsweetened cocoa powder contains:
- 12 calories
- 3 grams carbohydrates
- 1 gram protein
- 1 gram fat
- 2 grams fiber
- 0.2 milligrams manganese (10 percent DV)
- 0.2 milligrams copper (10 percent DV)
- 26.2 milligrams magnesium (7 percent DV)
- 38.5 milligrams phosphorus (4 percent DV)
- 0.7 milligrams iron (4 percent DV)
- 0.4 milligrams zinc (2 percent DV)
- 0.7 milligrams iron (4 percent DV)
Health Benefits of Cocoa Powder
The health advantages offered by cocoa powder are diverse, as some are derived from its nutrient content, while others stem from the polyphenols provided by cocoa.
1. Cocoa Powder Is a Rich Source of Polyphenols
Polyphenols, which are abundant in cocoa powder, are a fascinating aspect of nutrition that have captured the attention of researchers. Although it was once thought that these compounds had direct antioxidant benefits, this notion has been largely dismissed. Nevertheless, cocoa powder remains one of the most concentrated sources of polyphenols in the human diet.
However, polyphenols do appear to affect signaling systems in the body and upregulate various biological processes. Markedly, several clinical trials have shown that cocoa powder can have powerful effects in health interventions.
In a clinical trial, 42 patients were provided 40 grams of cocoa powder per day for four weeks. Participants with elevated levels of cocoa polyphenol metabolites in their urine showed notable improvements such as increased HDL and reduced oxidized LDL levels.
It is deemed that HDL (high-density lipoprotein) acts as a safeguard against cardiovascular danger, whereas oxidized LDL is a notable perilous aspect. Additionally, a comprehensive evaluation of randomized trials discovered that cocoa powder could potentially prevent or diminish vascular inflammation.
A wide range of high-quality research (randomized, clinical trials) suggests that cocoa polyphenols may benefit our health.
2. High in Fiber
It is astonishing to note that cocoa powder has a considerable amount of carbohydrates, as seen from its carbohydrate content. Cocoa powder contains more than 50 grams of carbohydrates per 100 grams. Despite this, most of the carbohydrate it contains comes from fiber, which amounts to 33 grams of fibrous carbohydrates per 100 grams of cocoa powder.
Soluble fiber is not broken down by our body into glucose unlike simple sugars and starch, therefore it does not have any impact on our blood glucose or insulin levels. Moreover, fiber provides various advantages for our wellbeing. For instance, fiber is the nutrient that is most closely related to satiety after protein.
Fiber results in reduced food cravings and a lower appetite in contrast to refined carbohydrates.
Most of cocoa powder’s carbohydrate content is fiber.
3. Significant Source of Dietary Magnesium
All vitamins and minerals are vital for our body, hence the name “essential.” Nonetheless, magnesium surpasses all other nutrients in terms of its significance for our general well-being. The upside is that cocoa powder is an excellent natural source of magnesium, delivering 125% of the recommended daily intake per 100 grams.
Recent studies have discovered the significance of this mineral.
- Higher circulating levels of magnesium is adversely associated with cardiovascular disease, and further research is investigating magnesium’s role as a preventative agent.
- A systematic review demonstrated that higher serum magnesium levels are associated with a lower risk of metabolic syndrome.
The contemporary outbreak of cardiovascular disease and metabolic syndrome can be mitigated by consuming an adequate amount of magnesium.
Cocoa powder is a rich source of magnesium, a mineral which may lower the risk for metabolic syndrome.
4. Increases HDL “Good Cholesterol” Levels
Rephrased: The type of cholesterol known as High-density lipoprotein (HDL) is commonly referred to as the “good” one, owing to its link with a reduced risk of cardiovascular disease. Conveniently, cocoa powder appears to offer a simple means of increasing one’s HDL levels.
Several studies indicate that the consumption of cocoa effectively boosts HDL levels.
In clinical trials, higher consumption of cocoa powder increases HDL levels.
5. Cocoa Powder Has Mood-Boosting Properties
It is widely recognized that chocolate has the power to induce a sense of happiness in individuals. But, is this solely due to its delectable flavor? Or is there a deeper reason behind it? Research suggests that the latter is true. Upon consuming cocoa, our brain is activated to discharge endorphins, which are hormones that produce feelings of pleasure.
It is interesting to note that the endorphins released in our body activate the brain’s reward pathway and encourage optimism. From randomized, controlled studies, it is observed that consumption of cocoa supplements can elevate one’s positive emotions. Additionally, the content of theobromine in cocoa might influence one’s mood.
Cocoa intake appears to improve mood and feelings of positivity.
6. Cocoa Powder May Improve Cardiovascular Health
Consistent consumption of cocoa powder can enhance the health of the cardiovascular system via several channels. To begin with, reviews conducted systematically reveal that the consumption of cocoa assists in lowering blood pressure, which is among the critical risks to cardiovascular health.
A study of 297 individuals through 10 randomized, controlled trials discovered that consuming cocoa products caused a decrease in average systolic blood pressure by 4.5 mm Hg and a reduction in diastolic blood pressure by 2.5 mm Hg.
A recent Cochrane review exhaustively examined randomized controlled trials concerning cocoa and its effect on blood pressure. Ultimately, the study determined that while the impact was minor, cocoa did contribute to a statistically significant reduction of blood pressure.
In addition, it has been observed that the consumption of cocoa powder may lower the levels of oxidized LDL. It is believed that the flavonoids present in cocoa may contribute to reducing the vulnerability of LDL to oxidation, as indicated by randomized trials.
Finally, it seems that cocoa has a safeguarding impact on endothelial performance. Both laboratory and human studies indicate that the consumption of cocoa enhances the functioning of both small and large blood vessels.
Regular cocoa intake seems to be heart-protective through numerous pathways.
7. Supports Cardiovascular and Metabolic Health
According to a meta-analysis conducted in 2015, individuals who consumed greater quantities of chocolate experienced a substantially reduced likelihood of developing heart disease or experiencing a stroke or premature death. This phenomenon is believed to be due to the presence of antioxidants in cocoa, which may mitigate the negative effects of LDL cholesterol and reduce the incidence of blood clotting through their anticoagulant properties.
It is believed that the presence of flavonoids in cocoa can enhance the performance of blood vessels by improving circulation and boosting nitric oxide levels. Moreover, research suggests that cocoa may aid in regulating blood pressure and sugar levels, enhancing insulin sensitivity, as well as reducing inflammation.
By consuming cocoa, you can safeguard yourself against the development of type 2 diabetes and metabolic syndrome, both of which are commonly linked with diets that are rich in processed foods and added sugars, as well as obesity. Additionally, cocoa has been found to promote weight loss by enhancing mitochondrial biogenesis, and it might enhance muscle glucose uptake, thereby improving your body composition.
How to Use (Recipes)
Incorporating cocoa powder can infuse a rich chocolate taste into various dishes, spanning across sweet and savory recipes, ranging from baked goods to chili. You can utilize cocoa powder in numerous recipes, some of which are listed below:
- Fudge
- Flourless chocolate cake and brownies
- Chocolate truffles
- Cookies, breads, muffins, etc.
- Desserts like mouses, puddings and ice cream
- Energy balls
- Smoothies
- Beverages like hot chocolate or espresso
- Mole sauces
- Chili
- Marinades for meat
When you are shopping for cocoa products, it is best to choose those that are certified by Fair Trade, sustainably produced and organic. This helps to reduce the chances of consuming harmful chemicals such as pesticides, that may have been used throughout the production and growth processes.
To promote overall health, it is recommended to regularly incorporate one ounce of high-flavanol cocoa powder or 0.5 to one ounce of dark chocolate into your diet.
When indulging in cocoa products with added sweeteners, monitor your serving sizes as they have the potential to be high in calories.
Risks and Side Effects
Caffeine and theobromine, occurring naturally in cocoa products, constitute 1 percent to 2 percent of the cacao bean. While the quantities present in cocoa powder are relatively low, in comparison to raw cacao or nibs, they are still stimulants that may affect individuals with sensitivities.
If you are sensitive to products containing caffeine or theobromine, it’s important to be mindful of how much you consume as they can expand blood vessels and impact both anxiety and sleep. In addition, it is not safe to provide dogs with chocolate or cocoa whatsoever, due to theobromine, even in small quantities.
Is it possible to replace Dutch cocoa powder with unsweetened natural cocoa powder?
Although they can serve as replacements for each other, you must modify the alkaline ingredients you include with them to ensure that the flavor and preparation of the dish are accurate.
To replace Dutch powder with natural powder, mix in 1/8 teaspoon of cream of tartar, white vinegar, or lemon juice for every three tablespoons of natural cocoa powder. This will modify its pH and taste slightly.
To maintain its texture, refrain from refrigerating or freezing the powder. Instead, store it in a cool, dark, dry place within an airtight container.
Side notes
- Cocoa powder vs. cacao powder, which is better? Cocoa, also sometimes referred to as “cocoa solids,” is an unsweetened chocolate powder made from removing cocoa butter from cacao beans. Cacoa, on the other hand, is raw, fermented and cracked cocoa beans and a bit higher in antioxidants.
- Cocoa powder nutrition benefits include providing polyphenols, flavonoids, fiber, manganese, magnesium and fiber. These can help support heart, metabolic and brain health and can have mood-lifting, energizing and anti-inflammatory effects.
- There are two main types of cocoa powder: natural and Dutch-processed. Natural is a better choice due to its higher nutrient content, however it’s also more acidic and a bit more bitter.
- When shopping or cocoa products, ideally opt for those that are Fair Trade Certified, organic and sustainably produced. Use the powder in smoothies, baked goods, energy balls, puddings, chili and hot beverages.