Cocoa powder benefits and side effects

Several well-designed studies have shown that eating cocoa flavonols may reduce high blood pressure if taken for 6-8 weeks by 4mm Hg (for systolic) and 2mm Hg (diastolic). However, the studies involved very high amounts of cocoa and the effects were much less significant in lower quantities.

There have been many studies that have shown that high levels of cocoa based flavonol have improved cognitive performances on tests as well as memory. Researchers are researching the ability of cocoa to help with cognitive disorders as well, but this is still at a preliminary stage. Importantly, a very high dose of cocoa is required to deliver these results - as many as 7 chocolate bars according to one estimate. The added sugars and fat will outweigh the benefits in this case.

The antioxidant effects of flavonols reportedly reduce cell damage associated with heart disease. Further, cocoa is known to increase the amount of nitric oxide levels in the blood which is beneficial to the functioning of blood vessels.

The evidence of this is not sufficient as most studies have been observational meaning that causality has not been tested. The claims are based on the fact that cocoa seems to improve blood flow in the body which may reduce the likelihood of a stroke.

Again, these findings are based on observational studies so do not imply causation. Test tube studies have shown that cocoa may inhibit uncontrolled cell growth, but this has not been confirmed in well-designed human studies.

A study on pregnant women showed that cocoa consumption was associated with lower levels of stress. While the biological pathway is unclear and debated, cocoa products do have a calming effect since they are delicious and bring people together. In moderation, therefore, cocoa products may be beneficial.