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Cocoa and Health Management

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Cocoa and Weight Management: Myth or Reality?

Cocoa beans are the principal ingredient for making cocoa powder and cocoa butter (used to make chocolates). Cocoa powder has many benefits; it’s packed with phytonutrients or polyphenols and is very low in fats and sugar. Even though chocolate is often associated with weight and obesity, many studies now indicate that cocoa in dark chocolate can help regulate energy use, increase feelings of fullness, lower BMI, and help people better manage their weight. Is it all myth or reality?

How can cocoa help with weight loss?

Cocao contains caffeine and theobromine, both known for boosting the metabolism and reducing cravings. Eating cocoa also increases the production of adiponectin, a protein. Adults with higher levels of the protein have less body fat. The protein in cocoa also keeps the body feeling fuller for longer.

By boosting the metabolism, cocoa encourages faster weight loss. However, cocoa is also a mood enhancer, ensuring the body can tell when it’s full, preventing overindulging in all things good.

Therefore, these combined can all help with achieving better weight management.

Does cocoa curb the appetite?

Several contradictory factors prevail around the consumption of cocoa and weight management. Therefore, there is still the need for clinical trials to assess the variables. However, conclusions on its effectiveness veer toward the type of cocoa preferred and the amount consumed when deciding how cocoa consumption can affect weight management.

For example, one study found that the smell of chocolate can suppress the appetite because it lowers ghrelin levels (ghrelin increases appetite). Eating chocolate also increases serotonin, another appetite suppressant.

Cocoa also contains high protein levels, which can help us feel full for longer. It appears that protein also reduces cravings.

Further studies can help researchers improve their understanding of how cocoa polyphenols, mainly flavanols, can benefit our weight management efforts and fight obesity.

As we weigh whether cocoa and weight management are myths or realities, one finding shows that we only need to smell chocolate to reduce our appetites. That’s an excellent place to start!

Myth or reality: Cocoa is good for you

Cocoa powder is very nutritious. It contains flavanol, antioxidants (for every 100g, more antioxidants than blueberries or goji berries), calcium, fiber, iron, magnesium, copper, and zinc. These and other nutrients are available in content in high concentrations, meaning they are very beneficial since a small amount can meet our daily dietary requirements.

However, making chocolates and adding ingredients like milk and sugar to cocoa powder can reduce their protective effects and increase their calorie intake.

Therefore, the best way to eat chocolate is in powder form with fat-free milk and a bit of honey or as a bar of dark chocolate (over 70% is better).

Besides its apparent weight management benefits, here are other health benefits:

  • Improves mood
  • Fights stress and depression
  • Protects the skin and teeth thanks to its antioxidants and antibacterial and anti-enzymatic properties
  • Lowers bad cholesterol, meaning it protects cardiovascular health
  • Improves insulin sensitivity and resistance while assisting with blood sugar control

Do chocolate and cocoa differ when it comes to weight loss and management?

Grounding cocoa beans produces dry cocoa solids and cocoa butter. Chocolates contain cocoa butter, to which manufacturers add milk and sugar. The manufacturing process of cocoa beans does eliminate certain nutrients. Cocoa powder and dark chocolate are the closest to pure cocoa, ensuring they retain the most benefits.

Cocoa and Health Management Unravel the truth about cocoa's impact on weight management. From curbing appetite to aiding post-exercise recovery, explore the science behind cocoa's potential benefits for weight loss. Learn how to incorporate cocoa into your diet wisely for optimal health. 1

Like all foods, cocoa contains calories. Therefore, when it comes to weight management, the amount of sugar contained and the amount of chocolate consumed will determine the results. Too much, and there’s more likely to be weight gain than loss!

An interesting titbit of information about chocolate is that it does help with post-exercise recovery. For anyone striving to improve weight management, exercise is essential. However, post-exercise inflammation can lead to discomfort like sore muscles and fatigue. Cocoa’s high protein, carbs, theobromine, and magnesium will help post-exercise recovery. Here’s how:

  • Theobromine is a natural stimulant that reduces fatigue and helps with weight loss. Cocoa and chocolate contain the right amounts required. Caution is needed when taking a dietary supplement with theobromine because it’s dangerous in large doses.
  • Magnesium helps with muscle performance and recovery.
  • Protein provides amino acids needed to repair and rebuild muscle tissue after straining them.
  • Carbs after exercise help to restore energy and replenish glycogen stores, improving the ability of muscles to recover. They also help reduce post-exercise fatigue.

The best way to get the benefits of cocoa after exercise is to drink a glass of dairy or non-dairy milk with cocoa powder. You can also add a tiny amount of honey or your preferred sweetener. For those that prefer a piece of chocolate, it best be high in cocoa content and low in sugar.

Final Take

Cocoa, particularly pure cocoa powder, has many health benefits, including helping fend off fat. When choosing cocoa powder, the purer, the better, meaning it shouldn’t have added ingredients like milk or sugar. For those who prefer chocolate, dark chocolate can help promote feelings of fullness, thus reducing food intake and reducing the hormone that stimulates hunger (ghrelin).

Cocoa consumption won’t help with weight management alone. The best way to lose weight is by combining cocoa intake with a regimen that includes exercise and a healthy diet.

Consumed in excess, dark chocolate can increase calorie counts because it contains sugar and fat. That’s why choosing chocolate with high cocoa content, at least 70% and low sugar is essential.

Additionally, it remains unclear how much cocoa powder to consume daily to maximize its health benefits. The European Food Safety Authority recommends 2.5 grams, but researchers say it is insufficient.

The beneficial chemicals and nutrients in cocoa that help with weight management are more readily available in high-quality cocoa varieties. Therefore, always choose the best, whether you prefer cocoa powder or chocolate.

More and more studies suggest that cocoa’s role in weight management is more fact than myth. So far, research shows it suppresses appetite and helps maintain that feeling of fullness. It also seems to help with weight loss. Ongoing research will shed more light, but in the meantime, there’s enough evidence to show that we can continue to pamper our love for cocoa treats as long as we do it cautiously!

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