For several centuries, cocoa has been a sought-after food in various cultural circles. Even the Aztecs and Majas knew to appreciate the fine taste and health-promoting effects of the cocoa bean. They used these to brew a drink with a bitter-hot flavor.
Why chocolate is good for us
In Europe, however, cocoa only became a popular drink when sugar was added. Cocoa powder can be used in many different ways – from the classic hot cup to a chocolate bar. Researchers have now recognized: Not only does cocoa taste good, cocoa also brings health benefits. In addition to being consumed as a hot beverage, cocoa is known in industrialized countries primarily as the basic ingredient from which chocolate is made. The cocoa powder used for this purpose comes from the beans of the cacao tree. In their natural, untreated state, these contain a large amount of bitter substances, which is why their taste does not yet match the typical sweet note familiar from products such as chocolate. The cocoa beans are picked, dried and delivered to chocolate producers. There, they are processed into cocoa liquor and then into cocoa powder and cocoa butter. The latter is the fat that has been pressed out of the cocoa mass. Just like cocoa powder, it is also contained in the majority of chocolate varieties. Completely without the powder comes the white chocolate, in which much sugar is added to the cocoa butter.
Effect of cocoa for the immune system
There are estimates that cocoa harbors about 300 ingredients. Most problematic are the trans fatty acids, which are present in high levels in industrially produced cocoa blends. These are unsaturated fatty acids that produce harmful substances when heated. They are found in many industrially processed foods, especially in fast food. Glycerides of trans fats occur naturally in dairy products. There they make up about three to six percent of all fatty acid residues. They are also found in the meat of ruminants. Anaerobic bacterial metabolic processes that take place in the rumen cause the trans fats to form incidentally, which is why they are found in beef, goat meat, lamb and deer meat. An industrial process such as fat curing allows trans fatty acid to be created as a byproduct. Frying and heating at high temperatures also causes trans fats to form. When vegetable oils that contain high levels of unsaturated cis fatty acid esters are heated to at least 130 degrees Celsius, they become trans fatty acid esters through isomerization.
Fewer strokes thanks to chocolate
In recent years, more and more evidence has emerged that eating chocolate can be beneficial to our psyche, heart, memory and blood vessels. The American scientist Beatrice Golomb has now even put forward the thesis that chocolate does not make you fat, but can prevent you from becoming fat. In her research, she found that those who eat chocolate every day are less prone to obesity than those who snack only occasionally. She suspects that the catechins contained in chocolate boost metabolism. Catechins belong to the flavonoids and are valued for their antioxidant potential. Other ingredients of cocoa include dopamine and serotonin, which increase well-being and have a mood-lifting effect. It is therefore not surprising that many people are particularly fond of chocolate in times of stress, lovesickness or general dejection. However, cocoa products from industrial production are mostly very high in calories, as they are highly enriched with sugar. Natural cocoa powder, on the other hand, has a low sugar content of only one percent. Furthermore, it consists of 54 percent fat, 11.5 percent protein, 9 percent cellulose, 5 percent water and 2.6 percent minerals. Magnesium and potassium are among the minerals contained in cocoa, as well as some important dietary fiber, such as vitamin E. At 350 kilocalories per 100 grams, the caloric value of cocoa is quite high compared to some other foods. While the powder usually available in stores has even more calories, the value of deoiled, unsweetened cocoa drops to about 250 kcal per 100 grams.In comparison, chocolate contains more than twice the amount of calories. The use of unsweetened and deoiled cocoa is also worthwhile in terms of trans fatty acids. Thus, the consumption of chocolate can also be beneficial to health. Varieties that have a cocoa content of more than 70 percent are often associated with lowering blood pressure. This is due to the flavanols that are abundant in cocoa. These make blood vessels more elastic, which has a positive effect on blood pressure. As a result, cocoa helps to reduce the risk of stroke. Furthermore, the powder contains the substances theophylline and theobromine. These stimulate the central nervous system as well as the circulation. Dark chocolates also contain many antioxidants. These fight in the body the formation of free radicals, which can lead to cell degeneration and thus to diseases such as cancer.
It depends on the right measure
Despite the positive effects of cocoa, chocolate should only be consumed in small quantities due to its high sugar and fat content. One or two pieces of a particularly cocoa-containing variety are enough to allow the health benefits to take effect. If you still don’t want to do without one or two more pieces, you can make your own healthy chocolate. The main thing here is to choose natural, untreated ingredients. Cocoa butter and pasteurized butter or coconut fat are particularly suitable. These are melted at low temperatures in a pot and then flavored with stevia or a little honey. The advantage of natural cocoa butter is its primary fatty acid stearic acid. Among saturated fatty acids, it is the only one that has a positive effect on HDL, or “good” cholesterol, without affecting LDL. Thus, there is no increased risk of heart disease or stroke. In order to keep an eye on what is really contained in the hot drinking chocolate, it is advisable to also mix the cocoa together according to your own recipe. In doing so, the ratio of sugar to natural cocoa powder needs to be adjusted individually and to one’s own taste. To give the drink an interesting touch, spices such as vanilla, cinnamon or cayenne pepper can be added.
