Unveiling the Health Benefits of Dark Chocolate: The Power of Flavanols and Choosing the Right Cacao
Although the terms “flavonoids” and “flavanols” are often used interchangeably, they
represent distinct compounds. Flavonoids are a broad family of plant-based
compounds, while flavanols are a specific subclass within this group. Found in fruits,
vegetables, tea, chocolate, and wine, flavonoids possess powerful health benefits, but
it’s the flavanol-rich dark chocolate that has been shown to improve cognitive function
and mood.
The bioavailability and biological activity of flavanols are influenced by their chemical
properties. As part of the flavonoid family, these compounds exhibit antidiabetic, anti-
inflammatory, anticancer, and neuroprotective effects. According to Oregon State
University, while some flavonoids have been shown to enhance cognitive function, it’s
unclear if they can reduce the risk of cognitive decline and dementia.
Chocolate: A Long History of Luxury and Popularity
For over 4,000 years, chocolate has symbolized luxury, wealth, and power. Today, it
remains one of the most beloved treats worldwide. However, while dark chocolate offers
known health benefits, the same cannot be said for milk chocolate.
Flavanols Enhance Brain Oxygenation and Cognitive Function
In 2017, a meta-analysis published in Frontiers in Nutrition examined the link between
cocoa flavonoids and cognitive performance. As a rich source of flavanols, cocoa
products are believed to help combat cognitive decline, especially in those at risk. The
researchers suggested that cocoa flavanols could improve cognitive function and
maintain performance during periods of sleep deprivation.
A subsequent study, published In Scientific Reports, Investigated this further using a
randomized double-blind design with young healthy adults. The results showed that
consuming cocoa flavanols significantly increased brain oxygenation in response to
carbon dioxide exposure. Participants who consumed high-flavanol cocoa demonstrated
11% faster performance when faced with high-demand tasks, compared to their
baseline.
Lead researcher Catarina Rendeiro from the University of Birmingham noted that while
flavanols have long been known to improve vascular function, this study was among the
first to explore their effects on brain circulation.
Experimental Details and Findings
The study involved 18 participants, tested under two conditions: once after consuming
high-flavanol cocoa, and again after consuming low-flavanol cocoa. Neither the
participants nor the researchers knew which type had been consumed during each trial.
Two hours after ingestion, participants breathed air containing 5% carbon dioxide—a
level significantly higher than the 0.04% normally found in the atmosphere—to stimulate
increased blood flow to the brain. Researchers then measured brain oxygenation using
specialized helmets.
The results revealed that those who consumed high-flavanol cocoa had three times
more oxygenated hemoglobin in their brains compared to those who consumed the low-
flavanol cocoa. Interestingly, a few participants with naturally higher oxygenation levels
did not experience any additional benefit from the flavanols, possibly due to higher
fitness levels.
Rendeiro emphasized that consuming flavanol-rich foods like grapes, green tea, apples,
and berries can support brain function, even in healthy individuals. She added that there
are no downsides to consuming flavanols from fresh fruits and vegetables.
Cocoa as a Delivery Mechanism for Triterpenes
In a separate study, researchers explored the use of 70% dark chocolate as a delivery
system for ursolic and oleanolic acids—two triterpenoid compounds with known
pharmacological benefits, including liver protection and antimicrobial activity. Ursolic
acid has demonstrated anti-inflammatory, antioxidant, and anticancer properties, and
animal studies suggest it can increase calorie burning, muscle development, and
glucose tolerance.
To test the effects of these compounds in chocolate, researchers conducted a study
with 100 volunteers who participated in a taste acceptance analysis, followed by 45
volunteers divided into test, control, and placebo groups. The test group consumed 25
grams of chocolate infused with triterpenes for four weeks, while the control group
consumed no chocolate. Participants in the test group experienced reductions in weight
and waist circumference, while those in the placebo group gained weight.
Moderation is Key: The Health Benefits of Dark Chocolate
Research consistently highlights the health benefits of dark chocolate when consumed
in moderation. Cocoa beans are rich in bioactive compounds, particularly flavonoids,
which improve vascular function and insulin sensitivity by reducing oxidative stress.
Dark chocolate, especially flavanol-rich varieties, can be a valuable addition to a
balanced diet.
However, the same benefits do not extend to milk chocolate, which is high in sugar and
contains minimal flavonoid content. In fact, studies suggest that milk proteins may
reduce the bioavailability of epicatechin, a key flavonoid in chocolate.
Besides flavonoids, dark chocolate contains theobromine and other methylxanthines,
compounds that have been linked to improved memory and mood. The combined
effects of these polyphenols are thought to contribute to the positive health impacts observed in studies, such as reduced oxidative stress in athletes and possible neuroprotective benefits.
Conclusion: Dark Chocolate’s Potential to Enhance Mood and Health
Data from human trials presented at the 2018 Experimental Biology annual meeting
highlighted dark chocolate’s ability to improve mood, reduce stress, and support
immune function when consumed in moderation and with a cacao content of at least
70%. Cocoa contains over 380 known compounds, including phenylethylamine, which
can elevate mood similarly to serotonin.
Studies continue to affirm cocoa’s ability to benefit cardiovascular health, cognitive
function, and mood, making it a compelling addition to a healthy diet—provided it’s
consumed in moderation and in its least processed forms.
These studies underscore the importance of consuming dark chocolate rich in flavanols
to reap its health benefits. In the accompanying video, I walk you through creating a
delicious, healthy chocolate treat at home—perfect for satisfying your sweet tooth while
maintaining wellness.
While “cocoa” and “cacao” are often used interchangeably, they actually refer to
different stages in the chocolate-making process. Many of the studies referenced used
cocoa-based products, but it’s essential to understand the distinction to make the
healthiest choices.
Cacao refers to both the evergreen plant and the raw, dried seeds that eventually
become chocolate. Raw cacao nibs, which have the highest levels of polyphenols, are
packed with antioxidants. For maximum health benefits, buy whole cacao nibs and grind
them yourself—using a coffee grinder works well. You can enjoy them as a snack, like
chocolate chips, or blend them into smoothies. A healthy daily portion is about half an
ounce to an ounce. Personally, I grind one tablespoon of raw cacao nibs twice daily and
add them to my smoothies.
When the beans are roasted and ground, cacao becomes cocoa, with much of the fat
removed. This extracted fat is known as cocoa butter, a versatile ingredient available in
health food stores, often used for cooking and skincare.
Chocolate goes through about 14 processing steps from cacao bean to final product. If
cacao seeds aren’t roasted during this process, the result is “raw chocolate,” which
retains more of the natural nutrients and is thus a healthier option.
When selecting chocolate, look for products with a higher percentage of cacao and
lower sugar content, as these offer the most health benefits. Since cacao is naturally
bitter, higher-cacao chocolates tend to have a stronger, more bitter taste. Some
manufacturers remove polyphenols—the compounds responsible for bitterness—but these are also linked to the health benefits of chocolate. For the best results, choose chocolate with 70% cacao or higher.
By contrast, white chocolate contains only cocoa butter, without the cocoa solids that
give chocolate its name. It’s mostly made from processed ingredients like pasteurized
milk, vanilla flavoring, and refined sugar, providing little to no health benefits.
Founder and CEO of Endoca