Cacao (Theobroma cacao) is often hailed as a superfood, largely because of its high concentration of flavanols. These are a type of flavonoid that have been studied for their potential cardiovascular and cognitive health advantages. A key question is whether all cacao has high flavanol content.
The simple answer is no. The path from a harvested cacao bean to a finished chocolate bar involves steps such as fermentation, drying, roasting, and sometimes alkalization. Many of these steps significantly degrade the flavanols. Understanding this is key to finding products with high flavanol content.
Cacao Flavanols Explained
Flavanols function as natural antioxidants. The primary flavanols in cacao are (-)-epicatechin, (+)-catechin, and their oligomers, known as procyanidins. These compounds are responsible for the characteristic bitter taste of raw cacao.
The Importance of Flavanols
Cacao flavanols have been shown to increase nitric oxide (NO) production in the body. NO helps relax and widen blood vessels, promoting healthy blood flow and potentially lowering blood pressure. Research connects regular consumption of high-flavanol cocoa to enhanced endothelial function, better insulin sensitivity, and reduced oxidative stress.
Flavanol Content in Raw Cacao
Unfermented cacao beans are exceptionally rich in flavanols, which can make up between 12% and 18% of the dry weight. However, this raw form is quite bitter and less palatable than processed products.
Factors Influencing Cacao Flavanol Levels
The final flavanol concentration in a cacao product varies and depends on several factors, including the genetics of the tree and post-harvest methods.
1. Genetic Variety: Criollo vs. Forastero
Theobroma cacao has three main varieties: Criollo, Forastero, and Trinitario.
- Forastero: This is the most widely grown variety (80-90% of global production) due to its resilience. It naturally has a higher polyphenol content than Criollo beans, but is often more bitter.
- Criollo: Considered a fine-flavor bean, less bitter, but more vulnerable to pests. It generally contains lower total polyphenols than Forastero.
- Trinitario: A hybrid combining the best qualities of both: good flavor and reasonable hardiness.
2. Post-Harvest Processing
Processing has the greatest impact on flavanol levels.
- Fermentation: This crucial step develops flavor but can reduce flavonoid content by up to 80%, based on duration and conditions.
- Drying: High-temperature drying can degrade flavanols further, whereas freeze-drying or careful sun-drying preserves more compounds.
- Roasting: High-temperature roasting, common in chocolate making, significantly reduces flavanols. Roasting at temperatures above 120°C can significantly reduce epicatechin, though catechin can increase through epimerization (which is less bioavailable).
- Alkalization (Dutch Processing): This process uses an alkaline solution (potassium carbonate) to reduce acidity, creating a darker and milder flavor. Alkalization is especially destructive to flavanols, reducing them by 60% to 90%.
Comparing Cacao Products
The processing method affects the potential health benefits. The table below compares approximate flavanol content in different forms of cacao.
| Product Type | Processing Method | Approximate Flavanol Content (mg/g) | Notes |
|---|---|---|---|
| Raw Cacao Powder | Minimal (cold-pressed, unroasted) | 20 - 35+ | Highest content, more bitter. |
| Natural Cocoa Powder | Fermented, roasted (not alkalized) | 10 - 25 | Significant flavanols, acidic. |
| Dutch-Processed Cocoa | Alkalized (high pH), roasted | 1 - 8 | Darker color, milder flavor, very low flavanols. |
| Dark Chocolate (70-85%) | Varied (roasted, some sugar/fat) | 0.5 - 20 (highly variable) | Flavanol content depends on the specific manufacturing process. |
How to Choose High-Flavanol Cacao
To maximize flavanol intake:
- Choose Non-Alkalized Products: Avoid products labeled "Dutch-processed," "processed with alkali," or "alkalinized." Natural cocoa powder is a better choice.
- Select High-Percentage Dark Chocolate: Opt for dark chocolate with 70% cacao or higher, but content varies widely.
- Look for Brands Specifying High-Flavanol Content: Some brands use gentle processing methods, often stating the flavanol content on the label (e.g., CocoaVia).
- Prefer Raw Cacao: Raw cacao powder generally offers the highest concentration of flavanols, suitable for smoothies and baking.
Conclusion
Does all cacao have high flavanol? The answer is no. Most commercially available chocolate and cocoa products have significantly reduced flavanol content due to processing. Raw cacao and non-alkalized cocoa powder are superior sources of these heart-healthy compounds. Consumers should carefully read labels to determine the potential health benefits of their cacao products.
For more information on the health benefits of flavanols, consider reading studies from the National Institutes of Health (NIH).
