Free Radical Control

Free radicals are molecules in the human body that have gone rogue, so to speak. They are highly reactive substances that can do damage to cells, causing cells to function poorly or die. This can promote disease in the body. Antioxidants from foods like cacao are able to prevent the damage done by free radicals.

The antioxidant capacity of foods is referred to as its ORAC value, which stands for oxygen radical absorbance quality. In a lab test, a sample of the food is put in a test tube with molecules that generate free radical activity. After a period time, the food is examined for free radical damage. The less damage there is, the higher the ORAC value.

According to the USDA, unsweetened cocoa powder has an ORAC value of 55,653. That's significantly higher than other foods commonly referred to as superfoods, such as blueberries, goji berries and pomegranate.

Protection Against Heart Disease

A growing body of scientific evidence shows that cacao consumption may be protective against cardiovascular disease. In a meta-analysis published in Heart in 2015, researchers used data from the European Prospective Investigation into Cancer (EPIC) that followed nearly 21,000 participants for 11 years to investigate the relationship between chocolate consumption and coronary heart disease.

The results revealed that higher levels of chocolate consumption were associated with lower risk of heart disease. Among the participants who ate the least amount of chocolate or no chocolate at all, 17 percent developed or died of heart disease. Among those who consumed the most chocolate, 12 percent of participants developed or died of heart disease.

Cancer Prevention

The damage free radicals do to healthy cells can ultimately cause cancer. With its high level of antioxidant compounds called polyphenols, cacao may be able to protect cells against this damage.

A study in Pharmacognosy Magazine in 2016 looked at the effects of antioxidant compounds called procyanidins in cacao on ovarian cancer cell lines. They found that a procyanidins extract selectively killed cancer cells and interrupted the normal cell cycle. They also found that the extract caused the cancer cells to be more sensitive to chemotherapy, which could help with chemoresistance.

Diabetes Control

Insulin sensitivity makes body cells more receptive to glucose, which is important for stable blood sugar levels and the prevention of diabetes. In a study published in Endocrine Abstracts in 2014, 61 volunteers with no history of diabetes received either polyphenol-rich dark chocolate or a placebo daily for four weeks. At the end of the study, the group receiving dark chocolate showed lowered levels of insulin and improved insulin sensitivity compared to the control group.

Cacao Content Matters

It's important to note that these benefits come only from dark chocolate, because it's a more concentrated source of cacao. Look for dark chocolate that is at least 70 percent cacao, and avoid dark chocolate candies with a lot of sugar. Better yet, sprinkle pure, raw, unsweetened cacao powder on cereal, stir it into plain yogurt or add it to a smoothie.