The Power of Cocoa: How Natural Flavanols Can Reduce Stress and Boost Health

However, researchers indicate that consuming fatty foods before or during periods of stress may prolong the body’s recovery from its effects. Instead, they recommend drinking cocoa, which helps speed up the recovery process from stress.

This conclusion is based on a study conducted by the University of Birmingham in the UK and published late last year. The study revealed that “consuming raw cocoa drinks rich in flavanols can protect blood vessels from the effects of stress, even after consuming high-fat foods.”

Flavanol is an important plant compound that promotes health and gives vibrant colors to many fruits and vegetables. It is abundant in cocoa beans, as well as other sources such as black and green tea, cinnamon, grapes, apples, and pears.

This compound has been linked to “reducing stress-induced blood pressure and improving blood sugar control,” according to Dr. Deepak L. Bhatt, as reported on the Harvard Health Publishing website.

Flavanol also belongs to the flavonoid family, known for its multiple health benefits, including antioxidant, anti-inflammatory, and anti-cancer properties. Additionally, it plays a role in reducing the risk of heart disease, promoting brain health, and enhancing cognitive functions.

Natural Cocoa Protects the Body

The study found that turning to high-fat foods to improve mood during stressful times may not always be the best option, as it can negatively impact blood vessel function and oxygen transport to the brain.

However, consuming natural cocoa drinks rich in flavanols may help protect blood vessels from the harmful effects of stress, even after consuming heavy meals.

Stress weakens arterial function, while consuming saturated fats at that moment can exacerbate this effect, prolonging the recovery period. In contrast, drinking natural or minimally processed cocoa as a dessert after a high-fat meal can help mitigate these effects.

This conclusion was drawn from an experiment involving 23 participants, ranging from young to middle-aged adults. They consumed a high-fat meal consisting of two butter croissants with salted butter, cheddar cheese, and whole milk, followed by mentally stressful tests.

The participants were divided into two groups: one consumed a flavanol-rich cocoa drink, while the other consumed a low-flavanol cocoa drink. The results showed that the group that consumed flavanol-rich cocoa was less likely to experience a decline in arterial function compared to the other group, highlighting its role in reducing the negative effects of stress and high-fat meals.

Mitigating the Effects of Unhealthy Eating?

According to Science Alert, this study is the first to prove that high-flavanol cocoa—such as natural, non-alkalized cocoa powder containing at least 70% cocoa—can reduce the effects of stress by enhancing artery expansion and improving blood flow after consuming a high-fat meal.

Biopsychologist Jitte Veldhuizen Van Zanten from the University of Birmingham pointed out that “people who tend to eat sweets when stressed or rely on comfort foods due to work pressures or time constraints can make a noticeable difference by adopting these dietary changes.”

Additionally, nutritionist Katarina Rendeiro from the same university emphasized that the study confirms that “consuming foods or drinks rich in flavanols can be an effective strategy to reduce the negative impact of unhealthy dietary choices on blood vessels, helping us make better food decisions during stressful periods.”

A Triple Benefit

In an article on Preventive Medicine Daily, Dr. José Rosselló states, “Add a square of dark chocolate or a spoonful of natural cocoa to your daily routine, and you may be rewarded with a trio of hard-to-come-by benefits”:

1. A stronger heart – The magic of natural cocoa lies in its effectiveness as a heart-healthy food, containing an impressive array of compounds that help prevent cardiovascular diseases.
2. A brighter mood – The flavanols in cocoa play a role in boosting mood.
3. Protection from oxidative stress – which is a major cause of accelerated aging.

He added that cocoa can serve as an accessible remedy for lowering blood pressure and “bad” cholesterol, as well as being a natural energy booster. It may also reduce depression, with some studies suggesting that daily consumption of dark chocolate “can enhance cognitive function.”

Raw vs. Processed Cocoa

According to Rosselló, 100 grams of raw, unprocessed cocoa powder contains nearly four times the antioxidants found in the same quantity of processed cocoa.

Natural cocoa is a healthy drink due to its high magnesium and iron content. In contrast, processed cocoa often contains added sugar and has lower nutritional value due to processing.

While dark chocolate contains a higher percentage of raw cocoa (70-85%)—offering the greatest health benefits, nutrients, fiber, and antioxidants—milk chocolate contains less natural cocoa and more sugar and milk.

Raw cocoa naturally has low sugar levels but is high in both saturated and healthy monounsaturated fats, mostly from cocoa butter.

Raw cocoa also contains small amounts of caffeine, which may provide a slight energy boost. A daily dose of dark chocolate can reduce the risk of diabetes, as one study found that consuming dark chocolate is associated with a lower chance of developing type 2 diabetes.