The Science Behind Cacao Flavanols
Epicatechin is a type of flavonoid, which is a diverse group of phytonutrients found in almost all fruits and vegetables. Within the flavonoid family, epicatechin belongs to a subgroup called flavan-3-ols, or flavanols. These compounds serve various purposes in plants, including providing color and protecting against environmental stressors. In the human body, epicatechin's simpler chemical structure, compared to some other flavonoids, gives it a robust antioxidant potential.
Epicatechin's mechanism of action involves bolstering the body's natural defenses against oxidative stress and inflammation. It has been shown to increase nitric oxide levels, which helps relax blood vessels and improve blood flow, thereby supporting cardiovascular health. Research also suggests it can enhance muscle protein synthesis and promote mitochondrial biogenesis, which is crucial for energy production and physical performance.
Epicatechin in Cacao: Presence and Concentration
Raw, non-fermented cacao beans are particularly rich in epicatechin. As much as 60% of the total polyphenol content in fresh cacao corresponds to monomeric and oligomeric flavanols like epicatechin and catechin. However, the journey from bean to bar is critical in determining the final epicatechin content.
How Processing Affects Epicatechin Levels
- Fermentation: This process, key to developing cacao's flavor, causes a decrease in flavanol content through chemical changes and oxidation.
- Roasting: Higher temperatures and longer times also degrade epicatechin.
- Alkalization (Dutch Processing): Treating cocoa with an alkaline solution significantly reduces acidity, darkens color, and enhances flavor. However, it also destroys a large percentage of flavanols, sometimes over 60%. Non-alkalized (natural) cocoa powder is a much better source of epicatechin.
Health Benefits Linked to Epicatechin
Epicatechin has been studied for its therapeutic potential across multiple physiological systems.
- Cardiovascular Health: By boosting nitric oxide, epicatechin improves blood flow and can lower blood pressure. High cocoa consumption has been linked to lower rates of cardiovascular disease.
- Brain Health: Improved blood flow can enhance cognitive function, particularly in older adults, and may protect neurons from oxidative stress.
- Muscle Growth and Endurance: It promotes muscle growth by modulating myostatin and follistatin levels and improves muscular endurance and mitochondrial biogenesis.
- Insulin Sensitivity: Epicatechin has been linked to improved insulin sensitivity and glucose uptake.
- Anti-inflammatory and Antioxidant Effects: As an antioxidant, epicatechin scavenges free radicals, reduces lipid peroxidation, and modulates inflammatory responses.
Cacao vs. Chocolate: Maximizing Your Intake
To maximize epicatechin intake, focus on cacao content and processing. The table below illustrates how different products compare.
| Product Type | Cacao Percentage | Processing Method | Epicatechin Content | Considerations |
|---|---|---|---|---|
| Raw Cacao Powder | 100% | Unprocessed / Minimal | High | No added sugar; can be bitter |
| Dark Chocolate | 70-90% | Varies; can be alkalized | Varies; high in non-alkalized | Check label for 'processed with alkali' |
| Alkalized Cocoa Powder | 100% | Heavily Processed | Low | Smoother flavor, but fewer flavanols |
| Milk Chocolate | < 50% | Heavily Processed | Very Low | High in sugar and milk fat |
Tips for Choosing the Best Sources
Follow these guidelines for significant epicatechin intake:
- Choose High-Quality Dark Chocolate: Look for 70%+ cacao and avoid “Dutch-processed” or “processed with alkali”.
- Use Raw Cacao Powder: Opt for raw, non-alkalized powder for a potent dose with no added sugar.
- Consider Quality Supplements: Supplements are available for therapeutic doses, but don't replace a balanced diet.
- Eat Other Epicatechin-Rich Foods: Include foods like apples, green tea, and berries.
Other Sources of Epicatechin
Besides cacao, epicatechin is in other foods and beverages.
- Tea: Green tea contains a notable amount, varying by brewing and type.
- Fruits and Berries: Blackberries, apples, black grapes, and raspberries are sources.
- Red Wine: Another beverage source contributing to its flavonoid profile.
Conclusion
Cacao is a primary dietary source of epicatechin, a powerful flavanol with many potential health benefits, including enhanced cardiovascular function, improved cognitive performance, and support for muscle growth. Concentration varies by processing, with raw cacao powder and high-percentage dark chocolate being the most reliable sources. To maximize intake, choose non-alkalized products and manage sugar and calorie intake. While supplements offer concentrated amounts, a diverse diet rich in fruits, vegetables, and minimally processed cocoa is best for overall wellness. Learn more about the benefits of cocoa flavanols from the National Institutes of Health
