What is the Difference Between Cacao and Cocoa?
To understand why 70 percent cacao is good for you, it is important to distinguish between cacao and cocoa. Cacao refers to the raw, unprocessed bean from the Theobroma cacao tree. It is rich in natural flavanols and antioxidants. Cocoa, on the other hand, is the processed and roasted version of the bean, which often has a lower nutritional content due to the heating process. When choosing chocolate for health benefits, a higher cacao percentage is generally preferred because it signifies a higher concentration of the beneficial compounds and less added sugar. A product labeled as 70% cacao means that 70% of its content comes from the cacao bean, including the solids and butter, with the remaining 30% being primarily sugar and emulsifiers.
The Antioxidant Power of 70 Percent Cacao
One of the most significant health benefits of 70 percent cacao dark chocolate is its exceptionally high antioxidant content. It is loaded with organic compounds that are biologically active and function as powerful antioxidants. These include polyphenols, flavanols, and catechins, which help combat free radicals in the body.
- Combats Oxidative Stress: Antioxidants neutralize free radicals and prevent oxidative stress, a process that can damage cells and contribute to aging and the development of chronic diseases like heart disease and cancer.
- Anti-inflammatory Effects: The flavanols in cacao have anti-inflammatory properties, which can help reduce chronic inflammation in the body. Some studies suggest that regular, moderate dark chocolate consumption can significantly reduce inflammatory biomarkers.
Benefits for Cardiovascular Health
Numerous studies have linked the consumption of high-cacao dark chocolate to improved heart health. The flavanols in cacao can stimulate the endothelium to produce nitric oxide, a gas that sends signals to the arteries to relax, which improves blood flow and lowers blood pressure.
- Lowers Blood Pressure: Regular consumption of high-flavanol dark chocolate has been shown to reduce blood pressure, especially in older individuals or those with a higher cardiovascular risk.
- Improves Cholesterol Levels: Cacao contains polyphenols and theobromine, which can help increase high-density lipoprotein (HDL) or "good" cholesterol, and reduce oxidized low-density lipoprotein (LDL) or "bad" cholesterol, which is particularly harmful to arteries.
- Reduces Clotting Risk: The compounds in dark chocolate have a positive effect on blood vessel elasticity and can help prevent the white blood cells from sticking to blood vessel walls.
Impact on Brain Function and Mood
Beyond physical health, the compounds in 70% cacao dark chocolate also have a positive impact on brain health and mental well-being.
- Enhances Cognitive Function: Flavanols have been shown to increase blood flow to the brain, potentially improving cognitive function, memory, and concentration.
- Boosts Mood and Reduces Stress: Dark chocolate contains compounds like phenylethylamine (PEA) that can stimulate the production of endorphins and serotonin, which are natural mood elevators. The consumption of dark chocolate has been shown to reduce levels of the stress hormone cortisol.
Nutritional Profile: Beyond Antioxidants
In addition to antioxidants, a 100g bar of dark chocolate with 70-85% cacao contains a surprising amount of essential minerals.
- Magnesium: Crucial for over 300 biochemical reactions in the body, from nerve function to energy production. A 100g bar of 70-85% dark chocolate contains a significant amount of the daily recommended intake.
- Iron: Essential for producing red blood cells that carry oxygen throughout the body.
- Copper and Manganese: These minerals are vital for various metabolic processes and antioxidant defenses.
The Cacao Continuum: 70% Cacao vs. Other Percentages
When it comes to reaping the health benefits, the cacao percentage is a crucial factor. Choosing the right percentage involves balancing flavor with nutritional value.
| Feature | 70% Cacao Dark Chocolate | Milk Chocolate (typically 30-50% cacao) | White Chocolate (0% cacao solids) |
|---|---|---|---|
| Antioxidants (Flavanols) | High content; a good source for health benefits. | Very low to negligible content. | None; lacks cacao solids. |
| Sugar Content | Moderate; balanced with cacao bitterness. | High; significantly sweeter. | Very high; primarily sugar and milk solids. |
| Nutrient Density | High in essential minerals like magnesium, iron, and fiber. | Lower in beneficial minerals. | Lowest nutrient density. |
| Flavor Profile | Intense, bittersweet, and complex flavor notes. | Sweet, creamy, and mild. | Very sweet; primarily milky and vanilla flavor. |
| Health Benefits | Associated with improved heart health, brain function, and mood. | Minimal to no health benefits; often higher in processed ingredients. | No documented health benefits related to cacao. |
How to Incorporate 70% Cacao into Your Diet
For most healthy adults, consuming dark chocolate with 70% cacao in moderation can be a delicious and beneficial part of a balanced diet. A typical recommended serving size is about 20-30 grams (1-2 squares) per day. It is important to remember that dark chocolate is still a calorie-dense food with saturated fat, so portion control is key. You can enjoy it as a standalone snack, melt it into hot cocoa, or chop it up to add to oatmeal or yogurt.
Conclusion
In conclusion, the question, "is 70 percent cacao good for you?" can be answered with a definitive yes, provided it's consumed in moderation. It offers a powerful blend of antioxidants, essential minerals, and flavanols that have been shown to support cardiovascular health, enhance cognitive function, and improve mood. By choosing high-quality dark chocolate with at least 70% cacao, you can maximize these benefits while minimizing added sugars. As with any food, the key lies in balance and mindful consumption. Consult a healthcare professional if you have any pre-existing medical conditions like diabetes or specific sensitivities before significantly increasing your intake.
Here is a study from the National Institutes of Health discussing the antioxidant capacity of cocoa.
