Coffee is a beloved beverage, often enjoyed for its energizing effects and rich flavor. Many appreciate that coffee sometimes even tastes like chocolate. The idea of adding cocoa to coffee to enhance its taste is not new, as evidenced by the popularity of mochas and mochaccinos. However, incorporating cocoa powder into your daily coffee offers more than just a flavor upgrade. The combination of caffeine and flavonoids, both present in coffee and cocoa, yields benefits for mood, energy, concentration, and heart health.
The Synergistic Benefits of Coffee and Cocoa
Adding a teaspoon of cocoa to your morning coffee can provide several advantages, especially when consumed in moderation.
Age-Fighting Antioxidants
Cocoa is a powerhouse of natural antioxidants, particularly flavonols. These compounds combat oxidative stress, a major contributor to premature aging, inflammation, and cognitive decline. A review on cocoa flavanols and their impact on human health highlighted that cocoa is a rich source of polyphenols, mainly flavanols, which have numerous health-promoting effects. Studies have linked cocoa intake to a decreased risk of chronic diseases such as cardiovascular diseases, metabolic disorders, and cancer. Furthermore, cocoa consumption positively affects the nervous system, visual function, and skin.
Stable Energy and Enhanced Cognitive Function
Coffee stimulates the central nervous system through caffeine, while cocoa contains theobromine, a compound with milder but longer-lasting effects. Together, they can improve attention and memory without the jitters or sudden crashes associated with caffeine alone. A study on the neuroprotective effects of cocoa flavanols and their influence on cognitive performance noted that cocoa powder and chocolate contain a large percentage of flavonoids that display several beneficial actions on the brain.
Natural Mood Booster
Cocoa stimulates the production of endorphins, serotonin, and dopamine, neurotransmitters associated with pleasure and well-being. Cocoa may also influence emotions through the gut-brain axis. A recent study found that consuming 85% cocoa dark chocolate improves mood by restructuring the diversity and composition of the gut microbiome. Dark chocolate has prebiotic effects by restructuring the diversity and composition of the gut microbiome, which may in turn improve mood via the gut-brain axis.
Read also: The Ultimate Guide to Cocoa on Keto
Heart Health Support
The flavonoids in cocoa support cardiovascular health by reducing blood pressure, improving vascular function, and increasing good cholesterol (HDL). A scientific review on the effects of flavonoids on cardiovascular health indicated that dietary flavonoids, found in foods such as cocoa, apples, tea, citrus fruits, and berries, have beneficial effects on cardiovascular risk factors such as high blood pressure and endothelial dysfunction. Current research suggests that flavonoids are able to exhibit cardio- and neuroprotective effects.
How to Incorporate Cocoa into Your Coffee
To reap the benefits of cocoa in your coffee without adverse effects, mix up to one teaspoon of unsweetened, bitter cocoa (organic or raw) into a regular cup of brewed coffee. Cocoa powder's fine texture can clog coffee filters and makers, so it's best to mix it directly into your coffee after brewing. Letting your coffee cool slightly before adding cocoa can also help preserve the flavonoids. For added flavor, energy, and anti-inflammatory benefits, consider a pinch of cinnamon and a teaspoon of coconut oil.
It is best to avoid sweetened cocoa or soluble chocolate preparations, which typically contain refined sugars.
When to Exercise Caution
Cocoa contains some caffeine, so those sensitive to stimulants should be cautious. Even if you aren't particularly sensitive, stick to the recommended dose of no more than one teaspoon of cocoa per cup of coffee. Experts recommend no more than four cups of coffee a day.
Those prone to kidney stones should also limit cocoa intake due to its high oxalate content.
Read also: Simple Keto Brownie Recipe
Cardiologist and Dietitian Insights on Cocoa-Powered Coffee
Coffee provides a zap of energy and helps with alertness and is proven to be a heart-healthy morning drink. Drinking one to two cups of coffee a day is tied to a lower risk of heart disease and heart failure, according to Johns Hopkins Medicine. Adding cocoa can elevate your next cup.
Heart-Health Benefits of Coffee with Cocoa
Starting your day with a cup of cocoa-powered java offers several reasons for your heart to thank you.
Potential for Increased Longevity
Research indicates that moderate coffee drinking may improve longevity and heart health. A January 2022 study in the European Journal of Preventive Cardiology found that up to three cups of coffee per day can lower a person’s risk of dying due to heart disease and stroke. The benefits you experience have a dose-dependent effect, with one to three cups seeming to be the optimum amount in recent studies.
Reduced Risk of Heart Disease and Stroke
A morning or afternoon coffee break could reduce your risk of heart disease, stroke, and heart failure. An older November 2013 review in Circulation supported these claims in a meta-analysis that included more than 35 studies. Researchers found a 15 percent drop in heart disease risk when a person consumed a moderate amount of coffee (between three to five cups per day) compared to someone who didn’t drink coffee at all.
Coffee intake of six cups or more did not have positive or negative benefits on cardiovascular disease health. Drinking coffee has also been linked to reducing stroke risk, according to findings in a November 2021 study in PLOS Medicine. The large, multi-year study had more than 365,000 adult participants track their coffee and tea consumption. In a 2020 follow-up, researchers found a 32 percent lower risk of stroke for those who said they drank two to three cups of coffee or two to three cups of tea every day compared with people who drank neither beverage.
Read also: Cocoa on Keto
Cocoa Powder's Anti-Inflammatory Properties
Adding cocoa to coffee can enhance its heart-healthy benefits. Both coffee beans and cocoa powder contain flavanols, which have anti-inflammatory effects, relax your blood vessels, and improve blood sugar control. Flavanols are chemical compounds found in plants that are part of the antioxidant family called flavonoids. Flavanols are shown to reduce inflammation and improve blood flow, which can positively impact heart health by relaxing blood vessels, thus lowering blood pressure. Cocoa powder is lower in saturated fat and added sugar (so long as it’s unsweetened).
Tips for Making Heart-Healthy Coffee with Cocoa
To maximize the heart-health benefits of your cocoa-powered coffee, consider these tips:
Monitor Serving Size
You don’t have to go overboard with the cocoa powder to reap the benefits of adding it to coffee. And because unsweetened cocoa powder can be bitter, a little can go a long way.
Adding up to two tablespoons of cocoa powder or raw cacao powder to your daily coffee is recommended to receive the maximum heart-health benefit.
Avoid Extra Cream and Sugar
Coffee is naturally a zero-calorie drink, but adding cream, sugar, and other flavorings can increase the calorie count. Sugar, artificial syrups, and sweeteners are often pro-inflammatory, canceling out the benefits of the coffee itself. For maximal benefits, skip these optional extras.
Avoid adding full-fat dairy, coconut oil, or butter to coffee, all of which have high amounts of saturated fat and can raise heart disease risk. If you’re craving more flavor, add spices to your coffee like cinnamon or nutmeg.
Choose Organic When Possible
Opt for organic coffee and cocoa powder. Conventional coffee beans and cacao beans are typically sprayed heavily with pesticides in farming practices.
Look for cocoa powder that has 4 percent naturally conserved cocoa flavonoids. Also, make sure the first ingredient is cocoa and not sugar. And make sure it is unsweetened.
Combine with Other Heart-Healthy Choices
Walking is a good way to get some steps in for the day. Walking to your local coffee shop and get in some light exercise while grabbing your morning cup of joe.
Coffee and Cocoa for Metabolism
Coffee and pure cocoa have proven benefits that go far beyond their reputation as indulgent or guilty pleasures. Metabolism refers to all the chemical processes happening in your body to maintain life. A key part of your metabolism is how efficiently your body converts the calories you consume into energy.
Coffee's Metabolic Benefits
Caffeine, the active ingredient in coffee, increases adrenaline levels in the bloodstream, which helps release fatty acids from fat tissues, making them available for use as energy. According to studies, caffeine can increase the metabolic rate by 3-11%, depending on the individual’s unique physiology. Beyond caffeine, coffee contains a wealth of antioxidants that help combat oxidative stress in the body, which is linked to inflammation and metabolic disorders.
Pure Cocoa's Metabolic Benefits
Pure cocoa is packed with flavonoids, which are plant compounds known for their powerful antioxidant and anti-inflammatory properties. Flavonoids can help improve insulin sensitivity, a critical factor in how the body processes and uses glucose. Cocoa has also been linked to increased fat oxidation, which allows the body to burn fat more efficiently, beneficial for weight management. Cocoa contains theobromine, a natural compound that acts as a mild stimulant, as well as serotonin-boosting properties that can enhance mood.
Optimizing Consumption
Aim for one to three cups of black coffee a day, preferably organic and free from added sugars or artificial creamers. Use pure, unsweetened cocoa powder in smoothies, oatmeal, or as a hot drink mixed with almond or oat milk. It can also be incorporated into healthy baked goods.
Addressing Common Questions
- How much coffee is too much? Most studies suggest that up to 400 mg of caffeine per day (about four 8-ounce cups of coffee) is safe for most adults.
- Does decaf coffee have the same benefits? While decaf coffee contains significantly less caffeine, it still has many of the antioxidants and beneficial compounds found in regular coffee.
- Is dark chocolate as beneficial as pure cocoa? Dark chocolate with a high cocoa content (70% or more) does contain many of the beneficial compounds found in pure cocoa, but it also contains sugar and fat, which should be consumed in moderation.
- Is mixing coffee and cocoa healthy? Mixing coffee and cocoa (commonly known as a “mocha”) can be a delicious and healthy option if done right. Avoid adding too much sugar or processed creamers, as these can counteract the benefits.
- What are the potential side effects? Some people may experience side effects from caffeine, such as jitteriness, insomnia, or digestive discomfort. Cocoa is generally well-tolerated but can cause issues in large amounts due to its natural stimulants.
Coffee and Cocoa By-Products: A Sustainable Strategy
Coffee and cocoa by-products, mainly coffee husk, coffee silverskin, and cocoa shell, are produced worldwide in large amounts and are commonly discarded, representing a negative impact on the environment. These by-products could be considered as potential ingredients for the food and pharmaceutical industries, offering a sustainable strategy in the prevention of chronic diseases.
Phytochemical Composition and Biological Activity
Coffee husk and silverskin extracts are mainly composed of caffeine and chlorogenic acid, while cocoa shell includes theobromine and protocatechuic acid. Both coffee and cocoa by-product extracts effectively reduce inflammatory markers in macrophages and adipocytes and the production of reactive oxygen species. Protocatechuic and chlorogenic acids, together with caffeine, were suggested as main contributors against inflammation and oxidative stress. Extracts also reduced lipid accumulation in adipocytes by regulating lipolysis and inducing adipocyte browning. Gallic and chlorogenic acids were associated with reduced adipogenesis, and caffeine with adipocyte browning. Extracts from coffee and cocoa by-products also modulated the phosphorylation of insulin receptor signaling pathway and stimulated GLUT-4 translocation, increasing glucose uptake. The insulin-sensitizing potential of the extracts was mainly associated with protocatechuic acid.
Impact on Metabolic Disorders
Chronic diseases, including cardiovascular disease, obesity, type 2 diabetes, and cancer, are often linked to disruptions in cellular metabolic processes. Obesity and the resulting metabolic disorders are linked with chronic low-grade inflammation in the adipose tissue. Dietary phytochemicals, such as dietary phenolics and methylxanthines, improve human health by lowering the risk and preventing chronic diseases.
A Flavorful Revelation
Adding cocoa powder to coffee is an exceptional treat and a great way of improving metabolism and weight management.
Recipe for Cocoa-Infused Coffee
- Warm your oat milk.
- In a cup, pour 60ml oat milk.
- Your cocoa-infused coffee is ready to enjoy!
How much cocoa powder you add to coffee depends on the type at your disposal. A pint of dark chocolate cocoa powder should do the trick.
Gut Health and Mood Enhancement
Cocoa is packed with antioxidants and minerals like magnesium and iron and is associated with improved cardiovascular health and mood. Cocoa is an excellent source of dietary fiber, promoting healthy metabolism and the growth of gut flora. Theo-bromine and phenylethylamine found in cocoa are natural mood boosters and reduce cravings for calorie-dense snacks.