The Mood-Boosting Power of Bitter Chocolate: A Scientific Perspective
Bitter Chocolate: A Mood-Boosting Superfood
Human trials conducted by Loma Linda University, presented at the 2018 Experimental
Biology meeting in San Diego, have revealed that bitter chocolate may significantly
improve mood, stress levels, memory, immune function, and even reduce inflammation.
The key? The chocolate must contain at least 70% cacao and be sweetened with
organic cane sugar.
According to the researchers:
“While cacao has long been recognized as a rich source of flavonoids, this is the first
human study showing its potential to support cognitive, endocrine, and cardiovascular
health. The findings suggest that the higher the concentration of cacao, the more
profound its positive effects on cognition, memory, mood, immunity, and overall health.”
Multiple other studies support these findings, highlighting cacao’s benefits for heart
health, blood vessels, the brain, and the nervous system, as well as its role in
combating diabetes and other inflammatory conditions.
As noted in the journal Oxidative Medicine and Cellular Longevity:
“Cocoa contains about 380 known chemicals, 10 of which are psychoactive. Its phenolic
content and antioxidant capacity exceed that of green tea, black tea, and red wine.”
The paper emphasizes cocoa’s antioxidant properties, which may protect against
diseases linked to oxidative stress, such as cancer. The phenolics in cocoa also offer a
range of benefits, including antiproliferative, antimutagenic, chemoprotective, and
anticariogenic effects.
Cacao is also rich in phenylethylamine, a compound that enhances mood similarly to
tryptophan, which the body converts into serotonin. Additionally, studies have shown
that the polyphenols in dark chocolate can reduce anxiety and promote calmness when
consumed daily. In one study involving 72 participants, those who consumed a
chocolate drink rich in polyphenols for one month reported significantly higher levels of
calmness and contentedness compared to those who had a placebo drink.
Furthermore, lab experiments on colorectal cell lines treated with cocoa extract for 24
hours indicated a notable influence on genetic regulation. The researchers believe
these findings provide promising directions for future clinical studies on cacao’s
potential as an anticancer agent, pending further validation.
From Cacao to Chocolate: Why Raw Dark Chocolate is the Best Choice
Research highlights the importance of consuming dark chocolate rich in flavanols to
fully experience its health benefits. As demonstrated in the video above, you can easily
make your own healthy chocolate treat at home to satisfy your sweet tooth without
compromising on nutrition.
It’s important to understand the difference between cacao and cocoa, as the two are
often confused. While many studies focus on cocoa-based products, the distinction is
significant. Cacao refers to the evergreen plant and its dried seeds, which are the raw
material for chocolate. Raw cacao nibs, in particular, contain the highest concentration
of polyphenols—powerful antioxidants with numerous health benefits.
For maximum health benefits, it’s best to buy whole raw cacao nibs and grind them at
home. A coffee grinder works perfectly for this. You can also eat the nibs straight, much
like chocolate chips. Consuming half to one ounce daily is a healthy amount. Personally,
I grind a tablespoon of raw cacao nibs twice a day and add them to my smoothies.
Cacao transforms into cocoa when the beans are roasted and ground into a powder,
with most of the fat removed. Cocoa butter, available in health food stores, is the yellow
fat extracted during this process.
Before cacao becomes the chocolate we know, it undergoes about 14 steps of
processing. When this process excludes roasting the cacao seeds, the end product is
labeled raw chocolate.
When choosing chocolate, products with a higher percentage of cacao and lower sugar
content offer the greatest health benefits. However, keep in mind that higher cacao
content means a more bitter taste, as the polyphenols responsible for the health
benefits also contribute to the bitterness. Some manufacturers remove these
polyphenols to improve flavor, but doing so strips away many of the health benefits.
That’s why it’s best to choose chocolate with 70% cacao or higher for optimal results.
On the other hand, white chocolate contains only the fat (cocoa butter) extracted from
the beans, with none of the actual cocoa solids. This makes it a far less healthy option,
consisting mainly of pasteurized milk, artificial vanilla flavor, and processed sugar.
Founder and CEO of Endoca