Who says cocoa, says chocolate. Who says chocolate, says candy? Unhealthy The answer makes us happy: cocoa hides a lot of benefits - and so does chocolate. And the more cocoa in the chocolate, the more beneficial it is!
The origins of cocoa
Cocoa beans have their origins in South and Central America. The Maya used them mainly in powder form for the preparation of ritual beverages for the gods, as well as in the form of butter for the creation of balm, which would have healing and anti-inflammatory virtues.
It was in the 16th century that cocoa beans made their entry into Europe. Imported by the Spanish conquistadores, cocoa did not take long to seduce us and flavor our drinks. We had to wait until the beginning of the 20th century to find the first chocolate bars in our stores.
Its most widespread use: dark chocolate
In Europe, we consume cocoa, especially in the form of chocolate. We distinguish the variations of chocolate according to the percentage of cocoa it contains. It's no secret that dark chocolate is healthier than milk chocolate – or worse, white chocolate. Precision: producers can name their chocolate "dark" if it contains at least 43% cocoa. Nevertheless, to find the benefits, it is advisable to consume chocolate with at least 70% cocoa.
Admittedly, dark chocolate is more caloric than milk chocolate. This is explained by the higher level of lipids in dark chocolate. These fats come from cocoa butter. However, there is less sugar and more protein! And it is richer in minerals. During the refuelling of the races, you will find dark chocolate rather than milk chocolate, as it will have a beneficial effect on your sports performance.
The little pleasure of the athlete
Cocoa contains flavonoids, catechin, vitamin E, and zinc – all powerful antioxidants. These antioxidants protect our cells by fighting free radicals. The stress caused by sport promotes the production of these free radicals, and it is, therefore, all the more important that sports people consume enough antioxidants to prevent injuries and reduce muscle inflammation. In addition, antioxidants would participate in the prevention of certain cancers and cardiovascular diseases.
About cardiovascular: thanks to the flavonoids evoked, as well as polyphenols, cocoa is good for the heart. It helps increase good cholesterol, HDL, which brings cholesterol from the arteries back to the liver – unlike bad cholesterol, LDL, which carries cholesterol from the liver to the tissues.
Rich in fiber, cocoa increases the feeling of satiety. This explains why we are satisfied with a square of dark chocolate, while we could finish a whole bar of milk chocolate. In addition, its lipid content lowers the glycemic index of chocolate. If you prepare a dessert with a low glycemic index, then always favor the maximum percentage of cocoa!
But let's not forget the other minerals: iron constitutes haemoglobin and myoglobin and thus acts on the oxygenation of our cells and muscles. Potassium and magnesium allow athletes to maintain their acid-base balance, and to recover well after exercise sessions, these minerals play an important role in muscle contraction and thus prevent cramps. Magnesium also has anti-stress and relaxing virtues – which can be very important before a competition or after a difficult workout.
This is a perfect transition. In addition to the health virtues, cocoa positively influences our mood. We are talking about a natural antidepressant. Here's why:
The alkaloids present in cocoa, such as theobromine, but the best known of which is caffeine, have been stimulating, exciting effects on the nervous system and would improve sports performance in small doses. They would increase concentration and memory. Better motivation could also be developed by tryptophan, an essential amino acid precursor to serotonin. Serotonin, also called the "happiness hormone" would play a role against anxiety and have antidepressant effects. Another essential amino acid present in cocoa, phenylalanine, induces the synthesis of messengers such as dopamine, the hormone that causes feelings of satisfaction. It is also because of this dopamine, which is involved in the dependence on a substance, that chocolate is accused of having addictive effects. However, the quantity is far from being sufficient to actually develop an addiction.
These effects on our mood, explain the desire for a square of chocolate during our small moments of sadness, fatigue, or stress. Learn more about Choosing an anti-stress diet, to strengthen immunity
Let's not abuse chocolate either!
The benefits of cocoa make dark chocolate a real superfood: good for health, fight against free radicals, anti-cramps, anti-stress.
Nevertheless, chocolate remains very caloric, also due to the high-fat content of cocoa. So we will be satisfied with one to two squares of dark chocolate per day, or a hot chocolate with a tablespoon of cocoa without added sugar. The benefits are not an excuse to gorge on chocolate!
Then, the tyramine and histamine present in cocoa would have, in high quantities, migraine effects.
Choosing the right chocolate
How to choose the right chocolate? First rule: minimum 70% cocoa. Then, take care of the composition and choose pure chocolate cocoa butter. You would then be sure not to find palm oil. There are also raw cocoa chocolates – which help to preserve the benefits of cocoa.
Choose organic and fair trade chocolates, in order to fight against poor working conditions and environmental impacts related to cocoa harvests. Learn more about What do you know about chocolate?
Dark, white, or in the milk: what chocolate to prefer for your health?
And to be beautiful or beautiful after sport...
As mentioned in the introduction, the Maya would have used cocoa in the form of a balm. Nowadays, there are many cosmetics based on cocoa butter. It would be ideal for dry and damaged skin, lips and hair. These cosmetics would help prevent wrinkles as well as stretch marks after pregnancy.
And to get back to food, here are some special cocoa recipes!
Cocoa avocado mousse
Mix in a small cup half of a ripe avocado with two teaspoons of cocoa powder without added sugar. Pour a tablespoon of agave syrup, and put it in the fridge for an hour. Enjoy fresh.
Banana biscuits and cocoa with oats
Preheat the oven to 180°C. Crush a banana in a bowl. Add 2 tablespoons of oatmeal, 1 egg, and 1 tablespoon of cocoa without added sugar. With the help of a spoon, form small cookies and arrange them on an oven plate covered with parchment paper. Bake for 15 minutes, then turn the cookies over and heat for another 10 minutes.
Dark chocolate cake without butter or sugar
Preheat the oven to 180°C. Melt 200 grams of dark chocolate in the microwave. In a bowl, mix the dark chocolate, 200 grams of applesauce without added sugar, 50 grams of oatmeal, and 3 eggs. Pour the preparation into a cake dish covered with parchment paper and bake for 30 minutes.
If you still want to sweeten the cake a little: sprinkle it with icing sugar after cooking.
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