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The power of cocoa

The magical cocoa bean in its raw form

In the latest episode of Just One Thing, Dr Michael Mosley finds out all about the wonders of cocoa and why replacing your sugar fix with two squares of delicious dark chocolate every day really could have benefits for your heart, your metabolism, and your brain – from reducing your risk of cardiovascular disease and improving your levels of LDL cholesterol, to boosting blood flow to the brain.

Some of the first excitement that cocoa could be good for you came from population studies related to the Guna people who live off the coast of Panama. Studies found that they were living long lives and unlike most of us, their blood pressure wasn’t going up with age. One theory was that they were drinking a lot of unsweetened cocoa, up to five cups a day. So, what’s going on?

The secret ingredient

Studies have revealed that the key element in cocoa seems to be a class of chemical compounds called flavonoids. They are present in many plant foods such as strawberries, tea, blueberries, apples and onions. But the bitter seeds of the cacao tree are one of the richest known sources of flavonoids. And luckily, you don't have to eat those bitter seeds to get the benefits. Just chocolate with high cocoa content. White chocolate doesn’t have any cocoa particles, so eating that won’t do anything. Milk chocolate does have some but not enough. But dark chocolate is full of the stuff and there are plenty of reasons for dark chocolate to be the one you choose.

What are the benefits?

Recent research is revealing that the benefits of chocolate go beyond the heart and blood glucose, to our brains...

There has been lots of research over the years into the benefits of dark chocolate on health. There has been a wealth of studies looking at how the amount of chocolate you eat influences your risk of chronic disease, including heart disease, stroke, cancer and diabetes.

In the podcast, Michael talks to Prof Aedin Cassidy at Queen's University Belfast, who’s research found that eating dark chocolate high in flavonoids everyday could improve the elasticity of blood vessels, insulin sensitivity and cholesterol levels in women with Type 2 Diabetes. It may seem almost unbelievable that eating an enjoyable treat like chocolate could improve insulin sensitivity and help reduce the risk of cardiovascular disease, but in small amounts and with high flavonoid content, the results really do suggest that it could help.

And now, recent research is revealing that the benefits of chocolate go beyond the heart and blood glucose, to our brains...

Could cocoa make you smarter?

We’ve explored the importance of good bacteria on our health in a previous episode of Just One Thing, and now, Prof Cassidy explains how the microbes that live in our gut could be helping compounds in chocolate to reach our brains.

When we eat flavonoids, researchers think our gut bacteria convert them into smaller anti-inflammatory compounds that could be absorbed into the bloodstream. These metabolites have been shown to cross the blood-brain barrier, where Prof Cassidy says they have the potential not only to have neuroprotective effects, but also to have an impact on neuroplasticity.

So could cocoa really make you smarter? One brain imaging study on young adults found that consuming a high flavonoid drink meant they performed better in cognitive tests – and not only this, but their brain imaging revealed better signs of oxygenation and blood flow.

How much should I be eating?

Studies have shown that just two squares of dark chocolate is all you need to see positive effects, and sticking to this is important. In large amounts, chocolate can raise blood sugars and could lead to weight gain, both of which can increase – rather than reduce – your risk of cardiovascular disease, so it can negate the positive effects. The best thing to do is swap out your usual sugary snack for something much darker like this, so you get the benefits of both cutting down on fat and sugar, AND the benefits of the flavonoid compounds – the double whammy effect.

The more bitter, the better

Dark chocolate with a higher cocoa content will often have a lower sugar and fat content so you’re getting less of the harmful effects for more of the goodies. But that’s not the only thing. Some companies use a technique called Dutch processing to remove the slightly bitter taste from cocoa and along with it, the flavonoids and their wide-ranging benefits. It is actually the flavonoids that give chocolate the bitter taste! So if you really want the maximum out of your chocolate treat, try –and look out for the unprocessed kind and embrace the bitter taste. If you aren’t used to the bitterness and don’t like it, you could always start with 40% cocoa content for a more balanced flavour, before working up to a higher percent.

Listen to Just One Thing - with Michael Mosley: Eat Chocolate