Chocolate lovers have long hoped their favorite treat might be good for them. The answer lies in cacao flavanols, compounds that have been the subject of a growing body of research. Here's what scientists have found, and what it doesn't mean.
What are cacao flavanols?
Flavanols are a type of flavonoid, a large family of plant compounds. Cacao beans are one of the richest dietary sources of flavanols, especially epicatechin and catechin. Tea, apples, berries and grapes contain flavanols too.
What research has explored
Blood vessels and blood flow. A number of studies have found that cocoa flavanols can support blood vessel function. In 2012, the European Food Safety Authority authorized a health claim in the EU that 200mg of cocoa flavanols daily helps maintain the elasticity of blood vessels, contributing to normal blood flow.
Brain and cognition. Researchers have studied whether cocoa flavanols affect memory and thinking:
- A 2014 Columbia University study published in Nature Neuroscience found that a high-flavanol cocoa drink improved performance on a memory task linked to a specific region of the brain in older adults.
- The large COSMOS trial tested 500mg of cocoa flavanols daily in older adults. Overall cognitive results were mixed, but a 2023 analysis published in PNAS found improvements in memory among participants whose usual diets were low in flavanols.
The research is promising but still developing. Many studies use specially formulated cocoa extracts with doses higher than you'd get from typical chocolate.
Processing makes a big difference
Flavanol content varies enormously depending on how cacao is processed:
- Fermentation and roasting reduce flavanols.
- Dutch processing (alkalization), which makes cocoa darker and milder, can significantly reduce flavanol content.
- Milk chocolate contains far less cacao, and therefore far fewer flavanols, than dark chocolate.
Raw cacao and minimally processed natural cocoa powder generally retain more flavanols than Dutch-processed cocoa or chocolate candy.
Theobromine, cacao's gentle stimulant
Cacao also contains theobromine, a compound related to caffeine but milder in effect. It's one reason many people find cacao drinks give a gentle lift without the jolt of coffee. Cacao does contain a small amount of caffeine too.
How to get more cacao flavanols
- Choose raw cacao or natural cocoa powder over Dutch-processed.
- Pick dark chocolate with a high cacao percentage (70% or more).
- Watch the sugar. Chocolate bars and hot chocolate mixes can contain lots of sugar.
- Add cacao to foods you already eat: smoothies, oatmeal, yogurt, coffee.
Cautions
- Chocolate is calorie-dense, so portion size matters.
- Some cacao and chocolate products have been found to contain heavy metals like lead and cadmium. Choose brands that test their products.
- Cacao and chocolate are toxic to dogs and cats because of theobromine.
Cacao, cocoa and chocolate: a quick guide
The terms are often used interchangeably, but there are useful distinctions. "Cacao" usually refers to the bean and minimally processed products made from it, like cacao nibs and raw cacao powder. "Cocoa" generally refers to cacao that has been roasted at higher temperatures, often ground into powder for baking. "Chocolate" is cacao combined with sugar and often milk and other ingredients. Each step from bean to bar typically lowers the flavanol content, which is why minimally processed cacao is often the go-to for people seeking flavanols.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Not for infants under 12 months or anyone with bee or bee-product allergies.
