Cocoa is a beloved beverage among office workers and enjoyed by individuals of all ages and professions, including those striving to lose weight. On top of its popularity, cocoa boasts numerous benefits and is easily accessible at convenience stores and affordable. Furthermore, cocoa has been found to have potential health benefits, including the ability to assist in treating certain illnesses. In this article, we will delve into the origins of cocoa, its advantages and disadvantages, as well as provide some healthy cocoa-based recipes.
What is cocoa made from?
Cacao, also known as Kakaw, is a plant that is indigenous to the hot and humid regions of the Americas, particularly South America. The cocoa tree, which is part of the Sterculiaceae family, is a deciduous tree with small leaves. The essential component of the plant is the cocoa bean, which has a bitter taste. A cocoa fruit contains approximately 20-26 seeds, which are frequently processed into various products
How to extract cocoa powder?
When cocoa pods ripen, they can display either red or yellow coloration. The seeds are removed and then subjected to a series of procedures including fermentation, drying, roasting, and shelling. This reveals the cocoa nibs, which are then ground to produce a dark, viscous liquid known as cocoa liquor/mass, consisting entirely of cocoa. Pressing the cocoa liquor/mass using cold techniques extracts the cocoa butter, while the remaining solid becomes cocoa powder. If sugar is added while grinding the cocoa nibs, the end result is the chocolate that is commonly consumed today.
How are cocoa and chocolate different?
Some people may wonder how they are different. Although both are made from the same type of cacao or cocoa tree, there is a difference after obtaining "Cocoa Liquor". Cocoa powder is extracted by removing cocoa butter, which makes it bitter, while chocolate powder does not remove much cocoa butter and has added ingredients before being dried and ground into a powder, making it less bitter and sweeter. Moreover, chocolate powder is more expensive.
Nutritional value of cocoa
Information from the United States Department of Agriculture (USDA) indicates that unsweetened cocoa powder is rich in nutrients such as:
• Calories: 49 calories
• Carbohydrates: 12 grams
• Fiber: 7 grams
• Protein: 4 grams
• Fat: 3 grams
Benefits of cocoa
· High in antioxidants, which help reduce inflammation and lower the risk of various diseases such as heart disease and stroke. Polyphenols found in cocoa can also help strengthen blood vessels and increase HDL cholesterol levels, while reducing the formation of blood clots.
· Consuming cocoa 2-3 times a week can help lower blood pressure and improve blood flow, preventing blocked blood vessels and the development of hardened arteries.
· The minerals and vitamins in cocoa can help nourish blood vessels, improve blood circulation, and reduce the risk of diabetes, heart disease, and high blood pressure.
· Flavanols and polyphenols found in dark chocolate can help lower LDL cholesterol levels and increase HDL cholesterol levels in the blood.
· Flavanols found in cocoa can improve brain function by expanding blood vessels and increasing oxygen and blood flow to the brain, enhancing memory and cognitive function.
· Consuming cocoa can also lead to a decrease in stress hormone levels.
Disadvantages of cocoa
· There are Alkaloids with a structure similar to caffeine, but with weaker effects. If taken in large quantities, it can stimulate the central nervous system and may cause tremors and insomnia.
· If taken in large amounts, it can be addictive.
· Consuming cocoa with milk and sugar in large amounts can increase the levels of sugar and fat in the blood, leading to obesity and diabetes.
People with diabetes should avoid consuming cocoa or chocolate with added sugar, condensed milk, or sweeteners. They should choose low-fat chocolate and opt for milk from low-fat sources, such as almond or pistachio milk, to reduce their daily calorie intake. Alternatively, they can use sweeteners such as stevia instead of sugar. Patients with obesity, diabetes, or high blood fat levels should be cautious about consuming cocoa or chocolate with high sugar content.
Healthy recipe with cocoa
Despite the potential drawbacks of cocoa, many individuals are interested in maximizing its health benefits. To that end, we would like to introduce a nutritious cocoa recipe that incorporates the right ingredients to create a delicious cocoa almond milk that aids in weight reduction. The recipe is outlined below:
o 2 teaspoons of cocoa powder
o Hot water
o Almond milk
o Ground almonds
This delicious drink can aid weight loss as it contains no sugar and is made with plant-based milk that is low in fat. Even though one glass of cocoa almond milk contains only 57 calories, it is important to control our intake to achieve balance. By understanding and applying this knowledge, we can promote good health and strength. For Krungthai-AXA life insurance policyholders interested in maintaining their health, more health articles can be found at https://www.krungthai-axa.co.th/th/health-advisories.
Reference:
· Medpark Hospital
· HelloKhunmor
