Chocolate is made from cocoa beans, and the process involves fermentation, drying, roasting, refining, and other steps to ensure its stability and flavor.

The Latin name of the cacao tree, Theobroma cacao L., means “Food of the Gods.” Chocolate primarily contains fat (in the form of cocoa butter) and is rich in polyphenols, such as catechins, anthocyanidins, and proanthocyanidins. The polyphenol content varies from chocolate to chocolate depending on the different cocoa varieties, growing conditions, geographic regions, and processing stages.

Interesting fact: In plants, phenolic compounds are involved in antioxidant activity, in protection against environmental stressors such as ultraviolet radiation, microbial and fungal infections, and, consequently, help in the plant’s growth.

Cocoa Benefits
The consumption of cocoa and its products is said to reduce the risk of cardiovascular diseases and metabolic disorders, enhance the growth of beneficial gut bacteria, lower blood pressure, positively affect the immune and nervous systems, prevent the risk of cancer, and exhibit systemic and intestinal anti-inflammatory activities. There are many studies on cocoa and its benefits, but we must take into account that the literature results on this subject are inconsistent. However, one more reliable outcome is that cocoa may reduce triglyceride levels, a factor contributing to cardiovascular risk.

Cocoa, the main ingredient of chocolate, contains a significant amount of fat (40–50% as cocoa butter, with approximately 33% oleic acid, 25% palmitic acid, and 33% stearic acid). It also contains polyphenols, which make up about 10% of the dry weight of a whole bean.

However, the bitter taste caused by polyphenols makes unprocessed cocoa beans rather unpleasant. Therefore, manufacturers have developed processing techniques to eliminate this bitterness. Such processes reduce polyphenol content by up to 10 times.

The nitrogenous compounds in cocoa include both proteins and methylxanthines (theobromine and caffeine). Cocoa is also rich in minerals: potassium, phosphorus, copper, iron, zinc, and magnesium.

Nutritional Values per 100g of Cocoa, Dark Chocolate, and Milk Chocolate

It is difficult to say exactly how much cocoa or dark chocolate should be consumed daily in order to obtain the desired benefits. Quantities of about 10 grams of dark chocolate per day or 3–4 grams of cocoa powder — roughly 1 teaspoon — are mentioned, but even that cannot be stated with certainty. Of course, a key factor is the amount of components like polyphenols.

What I recommend is not irrational consumption of these products, but their inclusion in a balanced diet.

Tips:

• Replace your regular chocolate with dark chocolate
• Occasionally enjoy a cocoa-based drink
• Add cocoa powder to create delicious snacks (e.g., blend cocoa with banana to make a wonderful cream)

Reference:

• Tan TYC, Lim XY, Yeo JHH, Lee SWH, Lai NM. The Health Effects of Chocolate and Cocoa: A Systematic Review. Nutrients. 2021 Aug 24;13(9):2909. doi: 10.3390/nu13092909. PMID: 34578786; PMCID: PMC8470865.

• Zimmermann BF, Ellinger S. Cocoa, Chocolate, and Human Health. Nutrients. 2020 Mar 5;12(3):698. doi: 10.3390/nu12030698. PMID: 32151002; PMCID: PMC7146487.

• Sorrenti V, Ali S, Mancin L, Davinelli S, Paoli A, Scapagnini G. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health. Nutrients. 2020 Jun 27;12(7):1908. doi: 10.3390/nu12071908. PMID: 32605083; PMCID: PMC7400387

• Montagna MT, Diella G, Triggiano F, Caponio GR, De Giglio O, Caggiano G, Di Ciaula A, Portincasa P. Chocolate, “Food of the Gods”: History, Science, and Human Health. Int J Environ Res Public Health. 2019 Dec 6;16(24):4960. doi: 10.3390/ijerph16244960. PMID: 31817669; PMCID: PMC6950163.