Your Brain on Chocolate
Chocolate comes from the fruits of the Cacao tree, native to Mexico. Its use spans over 4000 years, including use by the Maya and Olmec civilisations for both medicinal use and spiritual ceremonies. It is thought to have psychoactive compounds which is why it can be so powerful when used ceremonially. With the rise in ceremonial cacao use and easter around the corner what effects does Cacao have on the brain and how does it benefit our health?
Cacao Pods, image courtesy of Rodrigo Flores, Unsplash
Cacao is derived from the raw unroasted bean while cocoa is made from roasted cacao beans that have been ground into a fine powder. Rich in many trace minerals such as magnesium, iron, copper, manganese, potassium, phosphorus, zinc, and selenium.
Stimulant
Caffeine increases alertness by increasing energy metabolism in the brain and by blocking adenosine receptors. One cup will deliver approximately 9-10mg of caffeine, and two tablespoons of raw cacao powder contains up to 50mg. To put this into perspective, a cup of filter coffee is on average 95mg.
Theobromine is another stimulant Cacao, which is known to increase energy and is beneficial for heart and respiratory health. Similarly, to caffeine, theobromine inhibits adenosine receptors, making you feel less sleepy. Theobromine has also been shown to have a beneficial effect on cholesterol profiles, improving favourable HDL levels and reducing less favourable LDL levels.
Antioxidant
Cacao contains flavanols that act as powerful antioxidants in the body. These have been shown to prevent damage made by waste products and reduce inflammation. In one clinical trial over 98 genes showed beneficial changes from the antioxidants in a cocoa drink.
Cognition Enhancer
Cacao contains epicatechin, which is known for its cognition-enhancing effects. Epicatechin works in the brain to improve memory by upregulating neurogenesis, triggering Nitric Oxide, and improving capillary formation. As a powerful up-regulator of nitric oxide, it also has a beneficial effect on endothelial tissue lining the heart and blood vessels.
Mood Booster
Cacao is thought to boost mood thanks to its methylxanthines, caffeine and theobromine. In a placebo-controlled trial comparing Cocoa to an isolated caffeine & theobromine supplement, mood was elevated among both groups. This suggests mood elevation associated with chocolate can also occur from the taste and mouth feel of eating & drinking chocolate, and the pleasure gained from the orosensory effects.
Circulatory Stimulant
Cacao has powerful effects on the cardiovascular system and may be beneficial for cardiovascular disease. It has also been shown to improve cognitive function by increasing blood flow to the brain and improving cholesterol profiles in clinical trials.
This superfood is named food of the gods for a reason. To get the maximum benefit from your chocolate intake, ensure you choose a quality one with high cocoa content and low sugar. Dark chocolate has higher amounts of Cacao compared to milk chocolate.
Brands I love include:
Alter Ego - https://altereco.com.au/collections/chocolate-bars
This range includes high cacao content ranging from 60% to 90% with low sugar options. Try their Blackout Bar for a super delicious, rich, and decadent at only 2.8g of sugar per serve.
Lindt - https://www.lindt.com.au/chocolate-shop/chocolate-type/dark-chocolate
Lindt dark chocolate bars are delicious, readily available and you can often find them on special at the supermarket for $3! Although a little higher in sugar per serve, you can still find low options including the 85% bar which is only 2.2g per serve and the 78% bar at only 3.4g per serve.
FX Chocolate – https://fxchocolate.com/products/exhale
The ultimate in smart snacking, FX Chocolate’s exhale bar is loaded with L-Theanine and Gaba to promote calm and focus. My favourite option to keep in the clinic for that 3pm pick me up. Cacao content is high at 60%-70% and it is rich, buttery and sweetened with allulose making it 0g sugar per serve.
Little Zebra - https://littlezebrachocolates.com.au/
Little zebra is my favourite brand for ketogenic diets. The range has the lowest sugar content and the highest cacao content (72% - 100%), for those of you who are serious cacao fans! The orange supreme is 72% cacao with 0g of sugar and only 0.4g of total carbs.
Pana Chocolate - https://pana-organic.com/product-category/bars/
Pana Chocolate is the ultimate indulgence of fudgy, sweet, rich dark chocolate. Probably the highest sugar content and most expensive among my recommendations. The eighty is a super fudgy bar, however, at 20g of sugar and 41g total carbs per serve, save it for a sometimes treat.
Chocolate truly can be a superfood, but remember to enjoy yourself this Easter, no matter the chocolate you prefer!
References:
Barrera-Reyes PK, Hernández-Ramírez N, Cortés J, et al. Gene expression changes by high-polyphenols cocoa powder intake: a randomized crossover clinical study. Eur J Nutr. 2019;58(5):1887-1898. doi:10.1007/s00394-018-1736-8
Martínez-Pinilla, E., Oñatibia-Astibia, A., & Franco, R. (2015). The relevance of theobromine for the beneficial effects of cocoa consumption. Frontiers in pharmacology, 6, 30. https://doi.org/10.3389/fphar.2015.00030
Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
Engler, M. B., Engler, M. M., Chen, C. Y., Malloy, M. J., Browne, A., Chiu, E. Y., Kwak, H. K., Milbury, P., Paul, S. M., Blumberg, J., & Mietus-Snyder, M. L. (2004). Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. Journal of the American College of Nutrition, 23(3), 197–204. https://doi.org/10.1080/07315724.2004.10719361
Navarrete-Yañez, V., Garate-Carrillo, A., Ayala, M., Rodriguez-Castañeda, A., Mendoza-Lorenzo, P., Ceballos, G., Ordoñez-Razo, R., Dugar, S., Schreiner, G., Villarreal, F., & Ramirez-Sanchez, I. (2021). Stimulatory effects of (-)-epicatechin and its enantiomer (+)-epicatechin on mouse frontal cortex neurogenesis markers and short-term memory: proof of concept. Food & function, 12(8), 3504–3515. https://doi.org/10.1039/d0fo03084h
Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
Mastroiacovo D, Kwik-Uribe C, Grassi D, et al. Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study--a randomized controlled trial. Am J Clin Nutr. 2015;101(3):538-548. doi:10.3945/ajcn.114.092189