Proven Benefits of Cacao Beans and Dark Chocolate

Why is chocolate a caress not only for the soul, but also for the body and mind?

Food of the goddesses

Chocolaaaate - a word that melts deliciously on your tongue. A word that warms, invigorates, and calms, all at the same time. A word for nestled down days with a book in your lap.

This so-called “food of the gods” has kept its place in human culture without wavering for an impressive number of generations (or rather civilisations; 1) and it is no wonder. In the beginning there were Beans. Cocoa Beans. And they gave birth to their offspring: cacao powder, cocoa drink, and delicious chocolate bars. What substances and benefits can this brown delight offer us precisely thanks to the presence of cacao beans from Theobroma cacao - the cacao tree?

Our Cacao Beans owe their darkly attractive personality sparkling with bitter humour to their polyamory with various antioxidative polyphenols, such as catechins, anthocyanins, and proanthocyanidins. Most of the credit for cardio-metabolic, immune and psychological health is attributed to these groups of substances. The content of polyphenols varies from one product to the next, though, thus influencing the quality of the final product.

Whether the content of polyphenols will be high depends on many different factors, including the cacao variety, quality of water, air, and soil, gentleness and functionality of the cultivation and processing methods. It is precisely because of the bitterness that polyphenols along with theobromine add to the beans that chocolate products are processed in such a way that the bitter taste is reduced, but this naturally reduces the occurrence of polyphenols, up to tenfold (2). So if you are looking for true quality with many benefits, not just a faded Easter bunny from the supermarket, reach for ecologically grown cacao beans with controlled heavy metal content or non alkalised chocolate.

In addition to polyphenols, cacao beans also contain plenty of other biologically active substances. These include phenylethylamine (a stimulating neurotransmitter that promotes good mood, feelings of love and joy), tryptophan (the precursor of serotonin), substances with the function of anandamide (present in the brain as a calming endocannabinoid), and methylxanthines, among which you are sure to recognise caffeine, known mainly from coffee, theophylline, present abundantly in tea, and the alkaloid theobromine found in large quantities precisely in cacao beans, but also in cacao powder, dark chocolate, green tea, and mate (3). Thanks to a low caffeine content, chocolate acts as a gentler stimulant, and this caffeine micro-dose may be useful for individuals with slower caffeine metabolism - with too many negative effects associated with coffee drinking (shaky hands, indigestion, scattered thoughts).

Theobromine stimulates the mind, in a similar way as caffeine, but at the same time does not overstimulate and even relaxes the body. If theobromine and caffeine are consumed together, their fight for the same adenosine receptors moderates the effects of both substances: the kick-in, peak, and subsidence of the effect will be gradual, and so a chocolate coffee is definitely worth a try. In the case of caffeine hypersensitivity, however, reconsider consuming even chocolate itself with respect to safety. 

Besides this already impressive list of benefits, cacao also boasts a high content of minerals. These are mainly potassium, phosphorus, calcium, copper, iron, zinc, and magnesium (4). In their quantity, Cacao Beans do not have to be ashamed - in calcium content, they can compete with cow’s milk, and they even have more iron than other foods, such as spinach or beef (5).

ChocobeneFITs & you

Many benefits across the body systems are attributed to cacao beans and quality dark chocolate in moderate amounts. In general we can say that cacao (with an ideal amount of theobromine, about 100-300 mg a day - that means app. ⅓ dark chocolate bar) has anti-inflammatory, neuroprotective and cardioprotective effects, and is closely connected with the activity of nitric oxide (NO). This is because cacao increases the production and bioavailability of NO, thereby contributing to balancing blood pressure, blood coagulation and vasodilation, thus protecting us from the risk of thrombosis (6). 

This frolicking of cacao with NO, along with a small helping of tryptophan and phenethylamine, can also affect sexual frolic - but the effect is probably only psychological, not physiological (7). On the other hand, NO is also responsible for male erection, and so chocolate does have certain aphrodisiacal potential. The effects depend on the concentrations of the individual substances and the placebo effect. We should not underestimate it either, however. The sensuality of chocolate can really go to your head. At the same time, be careful about the total amount of chocolate you consume, since an entire 100 g chocolate bar can be associated with the occurrence of depression and other negative effects (8). But now, let’s peek under the hood of the other mentioned benefits supported by scientific studies.

Chocolate has an effect on our microbiome and immunity. It is a prebiotic, which means that some of the substances it contains first pass not through our metabolism, but through the metabolism of our gut bact-army. And so, for instance, procyanidins (a group of polyphenols) are converted into phenolic acids that pass into our liver, are processed further and subsequently excreted. Even our gut friends like chocolate, and, in return, this food alters the proportions of bacteria in our intestinal zoo (chocolate increases the proportion of bifidobacteria and lactobacilli, and, conversely, decreases the proportion of clostridia). Chocolate also reduces plasmatic triacylglycerol and C-reactive protein that indicates an increased inflammation in the body (9). So the effect of consuming polyphenols from chocolate, blueberries, raspberries, and vegetables is antiinflammatory, and that is a huge plus. We live in a time of an infinite number of chronic stressors that cause chronic inflammation, deterioration of focus and memory, contribute to many types of diseases including depression, and accelerate ageing (10). With polyphenols to longevity then!

In my opinion, moderate consumption of chocolate (so no excessive stuffing yourself with milk chocolate in the pantry!) is a matter of the heart, and not only mentally! It really does have protective effects on the heart - reduces the risk of heart attack, stroke, and ischemic heart disease (11, 12, 13, 14). 

Additionally, polyphenols and theobromine can reduce the risk of insulin resistance - diabetes (11) - because they improve glucose homeostasis (slow down the digestion and absorption of carbohydrates) and insulin sensitivity, and prevent oxidative and inflammatory tissue damage (15, 16). In our body, insulin is responsible for transporting the absorbed glucose from blood to tissues where it is used to produce energy; that is why we need to be sensitive to insulin. If you keep your insulin gatekeeper at attention, it will correctly let the nutrients from quality food get all the way to your cells, and every small step in the right direction will lead to an even greater satisfaction of your belly, mind, and the whole body.

And don’t think that I didn’t think more about the mind! Dark chocolate is a great support for your cognitive functions (17). It has the ability to enhance verbal and episodic memory (memory of events) and in a study done on rats it showed neuroprotective effects against Alzheimer’s disease (18, 19). Chocolate consumption also leads to release of the molecule of motivation and reward - dopamine - and then you will launch into challenging mental work with a lot more ease or reward yourself for it in this pleasant way.

What I find extremely fascinating is the fact that polyphenols, as a prevention of neurodegenerative diseases, modulate and activate the activity of sirtuins that fight at the front lines against ageing. Their activity is involved in many metabolic and signalling processes, including stress response, apoptosis (cell death), mitochondrial function, regeneration, and the aforementioned neuroprotective activity. After bad sleep or after a challenging mental task (that produces a lot of metabolic waste in the brain), sirtuins activated by an optimal dose of chocolate polyphenols will help you manage stress, protect nerve cells and repair damaged DNA, through a hormetic effect (20; 21).

The content of magnesium supports this sirtuin effect - it takes care of proper division and viability of nerve and other cells and in this way helps to bring about physical and mental relaxation and regeneration.

Choco-love by the name of chocolate

We now ceremonially arrive at the chapter you are surely awaiting impatiently (and so am I)! The mentioned substances, such as the synergistically acting caffeine and theobromine, are usually sent to the belly in the form of green tea, cacao beans, and especially high-quality dark chocolate. How can you know the quality of chocolate and how high should the cacao content be for the benefits mentioned above?

It is probably quite clear to you that even though white and milk chocolate are often our favourite nerve-calmers, they do not provide many health benefits. This is due to their high sugar content and, in the case of white chocolate, especially due to the absence of beneficial cacao (22). I’m not a tyrant and do not prohibit any form of chocolate because I believe that in the right dose and at the right time, it can give us exactly what we expect from it. My task of the day, however, is to point out the quality that you can consume regularly, guilt-free and with positive effects.

So what chocolate am I talking about?

About dark chocolate with cacao content of at least 75%, for the die-hards out there even 90-99%. Eating dark chocolate (75% and more) does not even raise our blood sugar levels, which is an absolute win-win situation with chocolate, especially if the woman suffers from diabetes, uncontrollable cravings, PCOS, or wants to keep wrinkles at bay. We will talk a lot more about blood sugar later!

When hunting for the best quality, sniff out non alkalised chocolates - these maintain a higher degree of bitterness, but along with it also most of the beneficial substances. The problem is that the producers of chocolate are not obligated to mention this processing, and that is why it was difficult even for us at Systers to find non alkalised chocolate. The positive effects of chocolate can be enhanced by other ingredients, too. So what did the Systers team do?

We made our own chocolate!

BIOHACKED chocolate ♡

This awesome chocolate, the result of the collaboration between our Czech project Systers.bio and the Finnish brand KÄÄPÄ Mushrooms is a lot more than just a sweet moment of your after-lunch micro-holiday. It is a functional superfood for your body and brain into which we put plenty of healthy ingredients as well as our heart (luckily not literally, although that would also certainly provide many active substances).

As it melts on your tongue, our chocolate has prepared a firework of sensual flavours for you: the taste of top-class cacao beans, the sweet notes of coconut sugar, and the playful aroma of organic freeze-dried fruit - a carrier of intense flavour and natural nutrients. Less noticeable in taste, but invaluable for your body is the power of adaptogenic mushrooms grown on sustainably harvested birch trees from Finnish forests.

What carefully formulated combinations of flavours and adaptogens can you try?

One of our chocolates contains an extract from the lion’s mane mushroom - the “mushroom of the 21st century” - that we consider to be the ultimate food for the brain and use this mushroom ourselves for creative teamwork - we add it to our coffee, hot chocolate, or just apply it directly under our tongue. Lion’s mane contains substances with potential benefits for a healthy and productive brain. It also has the potential to improve your mood and prevent anxiety. Last but not least, it can help optimise blood sugar levels and improve digestion. We complemented this smart cap with a leg made of our beloved blueberries and let the whole functional “mushroom” grow in tinfoil on a “substrate” of 77% cacao. Enjoy it if you want to support your creative and brilliant Genius archetype.

Our other chocolate contains chaga mushroom extract - the “mushroom of immortality” that truly deserves its nickname. It contains a lot of beneficial substances, including antioxidants and vitamins B and D as well as provitamin A (beta-carotene). Minerals and trace elements are also present, including magnesium, sodium, calcium, iron, copper, zinc, manganese, and the antioxidant germanium. Chaga can balance the diversity of your microbiome, traps free radicals, improves the functions of mitochondria for energy production, improves blood perfusion, and reduces inflammation in the body as well as sweet tooth. We complemented this anti-ageing cap with a leg made of cherries and acerola, and let this functional product grow in tinfoil on a “substrate” of 66% cacao. Nibble on it if you want your body to enjoy a long resilient, quality life of well-being, and support the archetype of a wise, healthy, and naturally beautiful seer. 

We watch over the production of these choco-mushroom darlings from the first mushroom spore all the way to the final tinfoil-wrapped miracle. KÄÄPÄ’s cultivation methods ensure the highest possible amount of active substances, they are grown in ecologically certified forests of Finland with the cleanest water and air in the world, according to the UNESCO index. At KÄÄPÄ they make their mushroom ingredients using the top-class technology of ultrasonic-assisted extraction which ensures the highest concentration of active substances and maximises their bioavailability. In the final mushroom tinctures and powders, the levels of bioactive compounds are then determined in independent laboratories, where they also watch out for heavy metals or microbiological hazards.

We monitor the production and origin of our bean-to-bar chocolate just as rigorously, so you can enjoy it with a clear conscience and a good feeling. The cacao beans are grown by Justiniano Suarez on his organic family farm in Colombia, where he uses only natural probiotics as fertiliser. He approaches his work just as responsibly as we do, treats his workers fairly, and has deep respect for the environment.

In order to preserve the maximum amount of beneficial substances, the cacao beans are sun-dried and roasted at temperatures that do not exceed 120 °C. Another crucial part of the process is the healthy fermentation that ensures better digestibility, bioavailability, and taste. On the other hand, the process does not include alkalisation, and so the nutrients are not lost from the final treat.

It took us more than a year to bring this sweet wonder into the world, and we really gave it our best. In your hands you can now hold a very useful treasure that should be enjoyed with proper love, passion, and humility. Relish it, in a relaxing ritual, until the last molecule melts on your tongue. Alone, for deep relaxation and focus, with your best friend for a shared experience, with your mum for pleasure and health, or with your beloved partner to strengthen the mutual bond of trust and passion.

And our Cacao Beans tell you in conclusion:

[ Enjoy it without confusion ♡ ]

Bibliography

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