Chocolate, one of the most craved and popular foods in Western culture, actually comes from the fruit of the cacao tree. Chocolate is made from the seeds of this fruit. The cacao bean is the most pharmacologically complex food source in the Amazon Jungle. This raw, unprocessed bean contains thousands of chemical constituents. The high polyphenol properties of cacao beans can benefit our health in four ways:
The raw, unprocessed cacao beans have high antioxidant capabilities. The beans are loaded with polyphenols, flavonoids, and catechins. These seeds are scientifically proven to be a super fruit. When comparing the flavanol content of cacao powder, it was revealed that dark chocolate’s antioxidant capacity was higher than all of the sugar fruits except pomegranate. Antioxidants help to neutralize free radicals in our bodies.
Cacao beans contain cancer-fighting compounds. According to the American Cancer Institute, the studies in cancer prevention related to cacao are currently suggestive due to its strong antioxidant effects (as listed above). Yes, the antioxidants in dark chocolate help to reduce inflammation, repair DNA damage, and help protect your skin from UV damage. All these together reduce your risk for cancer.
Cacao beans lower the risk of heart disease and stroke. The flavanols found in dark chocolate stimulate the lining of the arteries to produce nitric oxide. This phenomenon helps lower blood pressure. High polyphenol content is effective in lowering triglyceride levels in hypertensive patients with diabetes as well as decreasing blood pressure and fasting blood sugar. Flavanols have other potential influences on vascular health such as improving blood flow to the brain and heart, thus making blood platelets less sticky and able to clot.
Cacao beans boost cognitive brain function. Intake of flavanol-rich cacao is associated with better cognitive test performance. It is associated with increased blood flow to cerebral gray matter. These flavanols might also be beneficial in preventing conditions such as dementia and stroke where cerebral blood flow is reduced. Dr. Josh Axe lists dark chocolate as one of his top brain foods to boost focus and memory.
Not all chocolates are created equal. Some chocolates are loaded with polyphenols and beneficial plant compounds, and many are not. The amount of dark cacao and the processing make a huge difference in whether the chocolate retains its high polyphenol and antioxidant power. Choosing the right type of cacao enables you to get the most phytochemical bang for your buck.
The difference between cacao and cocoa is simply a matter of processing. Cocoa is heated at much higher temperatures. The heat affects the beans on a molecular level greatly minimizing the Oxygen Radical Absorbance Capacity (ORAC). Research indicates that the health benefits are based on raw cacao. The raw cacao beans have the highest ORAC value of 95,500 per 100 grams as compared to 26,000 for the cocoa powder that has been highly processed.
It’s best to use the raw cacao powder, beans, or chocolate chunks that have been minimally processed. Raw cacao does not undergo any heating and is usually cold-pressed. This allows it to retain its nutrients and health benefits. Dark chocolate typically contains 70 to 99 percent cacao. All chocolate begins as harvested cacao beans from the cacao tree’s seed pods.
Milk chocolate is unfortunately highly processed with heat and contains only a small amount of cacao with added milk and sugar. Dutch chocolate tastes great, but the alkalinization of the cacao destroys its healthy compounds. White chocolate has no cacao at all and only contains the cocoa butter. As a result, milk chocolate, dutch chocolate, and white chocolate are not a good source of phytochemicals.
It’s best to eat small amounts of minimally processed dark chocolate with at least 70 percent or higher cacao content. One ounce of dark chocolate contains 168 calories providing 12.8 grams of carbs, 2.2 grams of protein, 12 grams of fat, 3.1 grams of fiber, and many vitamins and minerals. Either look for cacao sweetened with stevia, monk fruit, and other wholesome low-calorie sweeteners, or simply use unsweetened cacao and your own healthy sweetener.
Cacao products are high in calories, but dense in nutrients. Like many foods, moderation is the key. Health practitioners recommend no more than one to two ounces daily. Cacao also contains small amounts of caffeine. Two ounces of dark chocolate contain 50 – 60 mg of caffeine as compared to a cup of coffee (100 to 200 mg). So it’s best not to eat after 3 p.m.
Since cacao trees are usually highly sprayed with pesticides, I buy my cacao either in the raw, organic powdered form or in the raw, organic wafers from Santa Barbara Chocolate Company. I use them daily in my smoothie. This way I’m getting the most phytochemical bang for the buck.
Now that you know dark chocolate is a fruit with high antioxidant and polyphenol benefits, it’s wise to include this delicacy in our diet in limited amounts. How are you using the benefits of dark chocolate? And what sources and brands do you recommend?
View this video on YouTube:
Four Benefits of Eating Dark Chocolate
And here’s my recent interview with The Biblical Nutritionist:
Three Little-Known Causes of Cancer
For Your Health,
Ginny
Ginny Dent Brant is a speaker and writer who grew up in the halls of power in Washington, DC. She has battled cancer, ministered around the world, and served on the front lines of American culture as a counselor, educator, wellness advocate, and adjunct professor. Brant’s award-winning book, Finding True Freedom: From the White House to the World, was endorsed by Chuck Colson and featured in many TV and media interviews. Unleash Your God-Given Healing: Eight Steps to Prevent and Survive Cancer was released in May 2020 after her journey with cancer and was recently awarded the First Place Golden Scrolls Award for Memoirs, and Second Place in both Selah Awards for Memoirs and Director’s Choice Award for Nonfiction at the Blue Ridge Mountain Christian Writer’s Conference. It recently received the Christian Authors Network’s (CAN) Gold Award for Excellence in Marketing for reaching 62.5 million people with a message of cancer prevention and survival. It was written with commentary from an oncologist and was featured on CBN’s Healthy Living Show, Atlanta Live, and CTN’s Homekeepers along with over 75 media outlets. Learn more and cancer and wellness prevention blog and book information at www.ginnybrant.com.