BENEFITS OF CACAO
✓ Stimulant, boosts concentration and memory
✓ Antioxidant
✓ Antidepressant and promotes well-being
✓ Protects against cardiovascular diseases
✓ Helps with weight loss
What is cacao?
Cocoa beans (Theobroma cacao) come from a tree called the cacao tree, a tropical variety about 10 meters tall, growing in humid forests in the shade of the canopy, originally in the upper Amazon basin. Belonging to the Sterculiaceae family, the cacao tree produces cream-colored and pink flowers which, once in a thousand, become pods.
These pods, about 20 cm long, contain the famous beans, wrapped in a white pulp, the mucilage. Today, cacao, the main ingredient of chocolate, is cultivated mainly in Africa, South America, Central America and Southeast Asia. Depending on their variety, pods contain from 15 to 60 beans, and their color at maturity ranges from yellow to orange. Three types are distinguished, with different aromas and properties.
- The Criollo, the rarest variety (5% of world production), yields the finest and most aromatic cocoa and is mainly cultivated in South and Central America. Its cultivation is complex, slow and fragile. It is the variety from which the “grand crus” of chocolate originate.
- The Forastero, the most widespread, represents 80% of world production, mostly sourced from Africa; it produces bitter beans with acidic notes and has a very high yield.
- And the Trinitario, a hybrid of the first two varieties, cultivated in Mexico, the Caribbean and Southeast Asia, accounts for 15% of world production.
Early traces of cacao use are found in southern Ecuador and northern Peru, around 3500 B.C. under the Mayo-Chinchipe civilization. It was later cultivated in Mesoamerica. Its name itself is derived from cacahuatl, the word for the cacao tree’s beans in the Aztec language, a great empire known for its consumption of cacao for therapeutic purposes, notably as a spiced beverage. ‘A bitter brew’, according to the Spanish colonists, who nevertheless were quick to spread it to Europe!
From cacao to chocolate
Before obtaining ‘commercial cacao’ and then chocolate, several steps take place: harvesting of the pods, pod opening (extraction of the beans), fermentation in banana leaves, sun drying. The beans obtained are still considered raw cacao (although for some purists, it should not even be fermented!).
Next come roasting between 120 and 140°C and then crushing, which produce a cocoa paste. This paste is then pressed in hydraulic presses and filtered to obtain, on the one hand, a liquid — cocoa butter — intended for chocolate production, and on the other hand a solid, the press cake, which will yield cocoa powder.
Dark chocolate consists of cocoa paste, cocoa butter, and sugar. It is recommended to consume dark chocolate with at least 70% cocoa, meaning it contains 70% cocoa and cocoa butter and 30% sugar. Milk and white chocolates are very poor nutritionally and far too sweet. France is the world’s largest consumer of dark chocolate!
Also read The day we harvested cacao in the Amazon!
During their roasting, the antioxidant content of the beans decreases significantly. Dark chocolate and cocoa powder, although they still have benefits, are less beneficial than raw beans. Their effect on our bodies varies depending on processing methods, origin, and the quality of the beans.
Eating raw cacao beans, rich in polyphenols, is the best way to benefit from their remarkable properties.
Enjoyed for millennia, the beans, beyond their aromatic and indulgent qualities when processed, possess great nutritional qualities and multiple benefits.
Very rich in magnesium, which promotes good mood, and in flavonoids — powerful antioxidants — they are also particularly stimulating thanks to their high theobromine content, a caffeine-like compound.
The richer a cacao is in polyphenols, the better it will be for our health; however, this content is not indicated when purchasing beans, chocolate, or cocoa powder.
The many benefits attributed to cacao, truly good news for us food lovers, are now supported by scientific studies. Its nutritional richness and antioxidant compounds, notably the flavonoids, underlie most of its properties. Currently, Harvard University is conducting a massive study of 18,000 people to explore all its virtues; here are the main ones.
Nutritional composition
- Vitamins: B1, B2, B3, B6, B9, E, K
- Proteins: 8 essential amino acids (including tryptophan)
- Theobromine, Caffeine
- Minerals and trace elements: magnesium, calcium, potassium, phosphorus, zinc, iron, selenium
- Antioxidants: polyphenols (ferulic acid, flavonoids…)
The benefits of cacao
⚡️Stimulating and mood-enhancing, boosts concentration and memory
Cocoa contains theobromine and caffeine, two stimulants that reduce fatigue and help increase concentration and memory. Theobromine is milder than caffeine, and acts more over time. It will also trigger the release of adrenaline, a euphoric molecule.
Furthermore, its flavonoids help improve cognitive abilities and protect the brain. They also stimulate the production of nitric oxide, which enhances blood flow to the brain.
This study from Boston General Hospital demonstrated that a daily intake of flavonoids from cocoa improves subjects’ cognitive performance.
Also read Theobromine, the mild stimulant of cocoa
🥝 Source of antioxidants
Cocoa beans are one of the most antioxidant-rich foods. They contain significant amounts of polyphenols, the pigments that color plants, including flavonoids (notably catechin and epicatechin), which are excellent antioxidants. They are also rich in vitamin E, known for its antioxidant activity.
These antioxidants will help our body fight oxidative stress and cellular aging.
This study from The Hershey Center for Health & Nutrition (funded by the chocolate manufacturer Hershey) showed that raw cacao contains more antioxidants than all other fruits tested, including blueberries and açaí berries.
🧘🏻♀️ Antidepressant and promotes well-being
Cocoa is a natural antidepressant and is beneficial for mood in several ways. This information and the idea of eating chocolate already brings happiness to some people!
The beans contain serotonin, the hormone associated with well-being. They also contain tryptophan, an essential amino acid, the neurotransmitter that allows our body to create serotonin. Finally, their high magnesium content helps reduce stress.
This systematic review has highlighted cacao’s ability to improve mood.
This study from the University of Tübingen in Germany shows that cacao improves satisfaction and calm.
This one, conducted by the University of Oulu in Finland on older adults, shows that consumption of dark chocolate is correlated with improved overall health and better well-being.
❤️ Protects against cardiovascular diseases
Cocoa can reduce the risk of heart attacks and protect us from cardiovascular diseases thanks to flavonoids. These increase the level of nitric oxide in the blood, which dilates the arteries and blood vessels, improving circulation.
It also helps lower levels of bad cholesterol, which reduces the risk of cardiovascular disease.
This review from the University of Aberdeen in England, based on 9 studies, shows that consumption of dark chocolate among healthy subjects is associated with a lower risk of cardiovascular disease.
This study, conducted by Harvard Medical School in Boston, showed that moderate consumption of dark chocolate reduces the risk of heart attack.
☁️ Reduces blood pressure
Cocoa is also an ally in reducing blood pressure. As we have seen, the flavonoids it contains promote the production of nitric oxide, which acts directly on the vessels and arteries, and reduces blood pressure.
This study from University Hospital Cologne shows that consumption of dark chocolate improves blood pressure.
🏃♂️Helps with weight loss
And yes, it may seem strange, but eating cacao can help us lose weight and control our weight, under certain conditions (raw cacao or 70% dark chocolate or higher, consumed in moderation as part of a balanced diet).
Because it is especially nutritious, cocoa gives us energy, reduces appetite and increases the feeling of fullness.
As we have seen, it contributes to our overall well-being, and this may be one of the reasons for its ability to help with weight loss.
This study published in the International Archives of Medicine, conducted on subjects following a low-carb (low in carbohydrates) diet, showed that those who consumed 42 g per day of 81% dark chocolate lost more weight and lost it more quickly than others.
🔬Potentially anti-cancer
Cocoa is the food with the highest flavonoid content, and these compounds notably help to prevent the development of cancer.
It may help limit cell damage caused by toxic molecules, and limit the emergence and development of cancer cells.
This study from the Institute of Food Science and Technology and Nutrition in Madrid reports that polyphenol-rich cocoa limits inflammation, tumor growth, and metastases.
Expert’s opinion
With over 1.8 million tonnes consumed in 2018, Europe is the worlds largest consumer of cocoa. In its raw form, as a powder, or processed into all kinds of chocolate, cocoa is present in every household.
💡A very nutrient-dense food: cocoa, particularly in its raw form, contains many nutrients. Even when consumed in limited quantities (the equivalent of two squares of dark chocolate a day), the magnesium intake is significant for stress regulation and the prevention of muscle cramps. However, be careful not to consume too much: cocoa is still largely composed of fats, so it is very ‘rich’, both in nutrients and in calories!
💡Cocoa or chocolate: To appreciate the bitterness of cocoa, you have to take the time to get used to it, whereas the craving for the sweet taste of chocolate comes much more easily. Chocolates, apart from dark chocolates containing more than 70% cocoa, are rarely interesting from a nutritional point of view, and should therefore be consumed occasionally.
💡Sourcing: Many cocoa farms around the world have been called out for unethical production methods: deforestation, forced labor or even child labor, poor pay for small producers, etc. Our choices as consumers can encourage better practices: prioritize products with quality labels (organic, fair trade, etc.), and avoid cheap, low-quality products, both for people and for the planet.
Perrine Bellanger – dietitian nutritionist
How to consume cacao?
Raw cacao
Raw cacao beans may seem less appealing than a chocolate bar. But as we’ve seen, consuming them raw, that is unroasted and therefore minimally processed, is the best way to benefit from all their properties and nutrients. They can even turn out to be very aromatic, more than some dark chocolates!
You can enjoy the beans as they are, crunching them like nuts, possibly removing their thin layer of skin and taking care not to crumble them too much. You can also grind them and sprinkle them on yogurts, granolas, smoothies, compotes…
Regarding taste: dark chocolate fans will not be put off by their bitterness, which varies in strength depending on the variety. The criollo variety will be less bitter and very fruity, while forastero and trinitario will have a stronger, more straightforward taste.
Also read: Raw cacao, a mood booster
Cacao powder and raw cacao powder
Ordinary cocoa powder is obtained from the press cake, the pressed cocoa paste made from roasted beans.
But there is also, increasingly, raw cocoa powder, made from unroasted beans. It will be much less sweet than industrial cocoas, more aromatic and more beneficial.
It is prepared like ordinary cocoa powder, with cow’s milk or plant-based milk, or it can be added to homemade energy drinks.
Dark chocolate and chocolate made with raw cacao
Eating 70% dark chocolate and above is another indulgent way to benefit from cocoa. It is made from roasted beans that are crushed, turned into paste and then into cocoa butter, to which sugar is added.
Also read From bean to bar: raw chocolate in Brooklyn
Good news: some chocolatiers have begun producing dark chocolate made from raw cacao, using unroasted beans, which therefore offers more benefits than traditional dark chocolate. It is also more subtle and more aromatically powerful than ordinary dark chocolate.
Also read Everything you need to know about raw chocolate
Sustainable consumption: prefer organic and fair-trade cacao and chocolate
✓ Of course, we recommend consuming organic cacao and chocolate made from it, to best benefit from its virtues. There are many small organic cacao producers around the world, often organized into cooperatives. Choosing beans and chocolate certified organic allows you to consume a quality product that is untreated, free of pesticides and GMOs. Finally, organic cacao is finer and more flavorful, which is particularly important when consuming raw beans.
✓ Beyond these consumption-related aspects, favoring organic products also contributes to a better preservation of the environment, especially since cacao is grown in threatened areas prone to deforestation such as the Amazon or the tropical forests of West Africa. Not to mention that pesticide use is harmful to farmers.
✓ The economic interest in cocoa beans regularly takes precedence over any legal consideration, from an ecological point of view, with tropical forests devastated, and a human one, with very difficult working conditions and the exploitation of child labor. According to a recent report by the American NGO Mighty Earth, no less than 30% of Ivorian production would thus be illegal. Therefore we favor fair-trade certified supply chains, with as few intermediaries as possible.
✓ Ideally, favor organic cocoa from agroforestry plantations, an environmentally friendly cultivation method that optimizes interactions within a single ecosystem. For example, some trees will provide shade or produce nitrogen, while others will host predators of insects likely to harm the plantation…
Dosage
Regarding dosage, it obviously excludes any form of excessive consumption. As we’ve seen, cocoa is very nutritious and enhances the feeling of satiety, so the recommended doses are easy to follow, even though it is one of the most delicious superfoods.
Raw cacao : 2 to 4 beans in the morning, up to 8 for a stimulating effect
Raw cacao powder : 2 teaspoons per day
Dark chocolate 70% and above : 2 to 3 squares per day
Contraindications and side effects
At the recommended doses, there are no major contraindications or side effects of cocoa on our bodies, unlike ordinary chocolate, which can lead to weight gain and gastrointestinal disorders.
However, it is particularly toxic to certain animals such as dogs, which cannot tolerate theobromine.
History and current culture
South American origins
We have seen that cacao originated in a region stretching from southern Ecuador to northern Peru, already cultivated or at least exploited from its natural habitats more than 5,000 years ago by the Mayo-Chinchipe culture. Ceramic bowls bearing cacao residues were recently discovered in this area, attesting to the ancestral consumption of the indigenous peoples of the upper Amazon basin.
We then find evidence of cacao cultivation in Mesoamerica, notably under the Olmec, Maya and Aztec civilizations, which used it as a currency. It was also a staple of daily diet, as well as used ritually and as an honorific. They made a drink from roasted and crushed beans and spices, particularly bitter. They considered cacao, cacahuatl, as a gift from the gods, hence its later classification Theobroma cacao, \”food of the gods”.
Europe industrializes its production
In the 16th century, the Spanish conquistadors shared the Aztecs’ taste for cacao and transformed their original drink by removing the spices and adding sugar. From then on cacao was exported to Europe and spread among the various courts and elites, notably those of Louis XIII and Anne of Austria. It was enriched with milk to soften it, and was soon turned into confections and pastries.
Cocoa production began to industrialize. At that time, Venezuela was the world’s main cocoa producer. Chocolate consumption was still expanding, and to meet demand, South American forastero plants were imported into Africa. In São Tomé and Príncipe, then in Nigeria and Ghana.
At the same time, the first chocolate bars were created, and cocoa powder to be mixed into milk by the Dutchman van Houten.
Today, the negative impacts of cacao in West Africa
In the 20th and 21st centuries, West Africa became the leader in cocoa, notably Côte d’Ivoire which today alone accounts for 40% of the global supply. Although there are small producers aiming for quality cultivation, the majority of its production is disastrous for the environment and human rights, and mainly supplies large corporations, manufacturers of industrial chocolate (Hershey’s, Mars, …).
A recent Le Monde article highlighted the devastation caused by intensive cocoa cultivation, particularly in the world’s two largest producers, Côte d’Ivoire and Ghana. Cases of child labor, forced labor and deforestation are commonplace. We cannot say it enough: always check where it comes from before buying!
Also read Cocoa culture and the global market, between gastronomy and political tensions
Detailed nutritional values
These data were compiled and verified for Darwin Nutrition by Laure Fourchaud, PhD in nutritional physiology.
| Cocoa | /100g | %DV* | /5g (1cc) | %DV |
| Energy (kcal) | 228 | 11,4 | 11,4 | 0,57 |
| Fiber (g) | 33,2 | 110,6 | 1,66 | 5,5 |
| Water (g) | 3 | — | 0,15 | — |
| Macronutrients | ||||
| Protein (g) | 19,6 | 39,2 | 0,98 | 1,96 |
| Carbohydrates (g) | 57,9 | 22,26 | 2,89 | 1,11 |
| Of which sugars (g) | 1,75 | 1,94 | 0,08 | 0,09 |
| Fat (g) | 13,7 | 19,57 | 0,68 | 0,97 |
| Minerals | ||||
| Calcium (mg) | 128 | 16 | 6,4 | 0,8 |
| Iron (mg) | 13,86 | 99 | 0,69 | 4,95 |
| Copper (mg) | 3,8 | 380 | 0,19 | 19 |
| Magnesium (mg) | 499 | 133 | 24,95 | 6,65 |
| Manganese (mg) | 3,83 | 191,5 | 0,19 | 9,57 |
| Phosphorus (mg) | 734 | 104,85 | 36,7 | 5,24 |
| Potassium (mg) | 1524 | 76,2 | 76,2 | 3,81 |
| Sodium (mg) | 21 | 0,84 | 1,05 | 0,04 |
| Salt (g) | — | — | — | — |
| Zinc (mg) | 6,81 | 68,1 | 0,34 | 3,4 |
| Vitamins | ||||
| Vitamin A (mg) | — | — | — | — |
| Vitamin C (mg) | — | — | — | — |
| Vitamin E (mg) | — | — | — | — |
| Vitamin B1 (mg) | 0,07 | 6,36 | 0,003 | 0,32 |
| Vitamin B2 (mg) | 0,24 | 17,14 | 0,01 | 0,86 |
| Vitamin B3 (mg) | — | — | — | — |
| Vitamin B5 (mg) | 0,25 | 4,16 | 0,012 | 0,21 |
| Vitamin B6 (mg) | 0,12 | 8,57 | 0,01 | 0,43 |
| Vitamin B9 or folate (µg) | 32 | 16 | 1,6 | 0,8 |
| Vitamin K (μg) | 2.5 | 3.33 | 0.12 | 0.17 |
*%AR : % Reference intake for an adult
Other antioxidant compounds: picatechins and proanthocyanidins
Other compounds: caffeine (230 mg) and theobromine (2057 mg)
Sources and scientific studies
Farzaneh A Sorond, Lewis A Lipsitz, Norman K Hollenberg, and Naomi DL Fisher, 2008. Cerebral blood flow response to flavanol-rich cocoa in healthy elderly humans.
Stephen J Crozier, Amy G Preston, Jeffrey W Hurst, Mark J Payne, Julie Mann, Larry Hainly & Debra L Miller, 2011. Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products.
Scholey A, Owen L, 2013. Effects of chocolate on cognitive function and mood: a systematic review.
Sokolov AN, Pavlova MA, Klosterhalfen S, Enck P, 2013. Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behavior.
Strandberg TE, Strandberg AY, Pitkälä K, Salomaa VV, Tilvis RS, Miettinen TA, 2008. Chocolate, well-being and health among elderly men.
Kwok CS, Boekholdt SM, Lentjes MA, Loke YK, Luben RN, Yeong JK, Wareham NJ, Myint PK, Khaw KT, 2015. Chocolate consumption and risk of cardiovascular disease among healthy men and women.
Mostofsky E, Levitan EB, Wolk A, Mittleman MA, 2010. Chocolate intake and incidence of heart failure: a population-based prospective study of middle-aged and elderly women.
Taubert D, Roesen R, Lehmann C, Jung N, Schömig E, 2007. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial.
Johannes Bohannon, Diana Koch, Peter Homm, Alexander Driehaus, 2015. Chocolate with high Cocoa content as a weight-loss accelerator.
Martin MA, Goya L, Ramos S, 2013. Potential for preventive effects of cocoa and cocoa polyphenols in cancer.
