Cocoa Can Provide a Nutritious Boost
If you’re a chocolate lover, you can thank cocoa powder for that distinctive taste. Cocoa powder originates from cocoa (or cacao) beans. After cocoa beans are dried and roasted, they are separated into cocoa solids and cocoa butter, and the cocoa solids are ground into cocoa powder. Cocoa powder by itself has a very strong, bitter chocolate flavor with a slight citrus aftertaste. However, in most recipes, the bitterness of the cocoa powder is tempered by added milk, fat, and sugar.
Health Benefits
Polyphenols are a group of beneficial phytonutrients found in many unprocessed plant foods, such as fruits, vegetables, and whole grains. Cocoa is particularly rich in flavanol, a type of polyphenol that has been associated with improved satiety and mood, a lower risk of diabetes, and better skin, heart, brain, and nerve health.
In addition to phytonutrients, cocoa powder contains vitamins, minerals, and other valuable nutrients. “The calcium, copper, magnesium, potassium, and fiber content of cocoa powder are helpful for heart health as they reduce the risk for hypertension and atherosclerosis (clogging of arteries),” says Jenna Rosenfeld, MS, RD, CDN, CNSC, a registered dietitian at Weill Cornell.. “Magnesium also assists in energy production and muscle relaxation.”
Cocoa powder also contains phosphorus, sodium, zinc, and iron. “Iron deficiency is a common ailment among younger women, and a 100-calorie serving of dark chocolate provides 25 percent of your recommended daily intake of iron, compared to 5 percent found in the same serving of milk chocolate,” explains Rosenfeld. And, cocoa powder contains two stimulating compounds, caffeine and theobromine, that may improve alertness, reaction time, and even mood.
What “Dutch-Processed” Means
Some baking recipes call for Dutch-processed cocoa, which is processed with an alkalizing powder. The end result is a less acidic cocoa with a richer, more mellow, less bitter flavor. In recipes, Dutch-processed cocoa bakes well with baking powder, which has a neutral pH, but not with baking soda, which has an alkaline pH.
“The drawback to Dutch-processed cocoa powder is that the amount of polyphenols is reduced by as much as 80 to 90 percent during the alkalizing process,” says Rosenfeld.
Don’t Go Cocoa Loco
Rosenfeld cautions that the health benefits of cocoa powder are not an excuse to eat a lot of chocolate cake, candy bars, or brownies. “Too much chocolate can cause heartburn, and too much of any food can lead to weight gain. The best way to get your dose of cocoa is by consuming moderate portions of dark chocolate that has a 70 percent or higher cocoa content. The dark chocolate provides the most antioxidants and nutrients, with the least amount of added fat and sugar,” states Rosenfeld. See Supermarket Sleuth on page 6 for some recommended chocolate choices.
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