This article was co-authored by Jeff Siegel and by wikiHow staff writer, Hannah Madden. Jeff Siegel is a Holistic Life Coach and the Founder of Jeff Siegel Wellness. With nearly 10 years of experience, he specializes in mind-body medicine, life coaching, health and wellness coaching, mindfulness, corporate training, and transformational public speaking. He received a Master of Education from Harvard Graduate School of Education, a Master of Buddhist Studies from The University of Hong Kong, and a BSc in Neuroscience & Biology from Emory University. He’s also a certified personal trainer, a certified Eating Psychology Coach, and a certified Koru Mindfulness Teacher.
There are 11 references cited in this article, which can be found at the bottom of the page.
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When most people think of chocolate, they think of fattening, sugary sweets that ruin diets. However, pure cocoa powder may actually be able to help you lose weight, and it may even lower your risk for heart disease and other health conditions. In this article, we’ve answered your questions about cocoa powder so you can see if it’s a good fit for your diet and health needs.
Steps
Can cocoa powder make you lose weight?
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1Some studies show that cocoa may help fend off fat. In a study published in April of 2021, researchers claim that daily cocoa powder can help you gain weight slower and retain less fat overall. This study was done on mice and has not been replicated in humans, but experts note that the results are promising.[1]
- Keep in mind that eating chocolate with added sugar won’t help you fend off fat, and can actually make you gain weight. Pure cocoa is great, but cocoa with added ingredients won’t help you lose weight.
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2Cocoa powder works best when paired with diet and exercise. Consuming cocoa powder may be able to help you lose weight, but it’s not going to do much on its own. The best weight loss method is eating a healthy diet and getting exercise every day.[2] If you’d like to add cocoa powder to your diet, that’s fine, but it shouldn’t replace any of your essential nutrients.
What are the health benefits of cocoa?
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1It may help lower your risk of heart disease. Dark chocolate and pure cocoa is high in flavonoids, a compound that is often found in fruits and vegetables. Some studies suggest that the more flavonoids you consume, the lower your risk for heart disease is. Keep in mind, though, that the data for these studies is thin, and the results aren’t 100% conclusive.[3]
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2It might lower your risk of insulin resistance or high blood pressure. The same flavonoids that help lower your risk of heart disease also keep your blood pressure regulated and your blood sugar normal. These studies aren’t 100% conclusive, but they are promising.[4]
Expert Q&A
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QuestionCan you eat dark chocolate instead of cocoa?
Jeff SiegelJeff Siegel is a Holistic Life Coach and the Founder of Jeff Siegel Wellness. With nearly 10 years of experience, he specializes in mind-body medicine, life coaching, health and wellness coaching, mindfulness, corporate training, and transformational public speaking. He received a Master of Education from Harvard Graduate School of Education, a Master of Buddhist Studies from The University of Hong Kong, and a BSc in Neuroscience & Biology from Emory University. He’s also a certified personal trainer, a certified Eating Psychology Coach, and a certified Koru Mindfulness Teacher.
Holistic Life CoachThere are some molecules in cocoa that can improve blood flow and there are also antioxidant effects. Dark chocolate has been linked to somewhat improved circulation and perhaps even slightly improved insulin sensitivity. The challenge is that you're eating this in conjunction with a lot of sugar or other kinds of processed ingredients, so the health benefits might be more blunted.
References
- ↑ https://www.sciencedirect.com/science/article/abs/pii/S0955286321000383?via%3Dihub
- ↑ https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
- ↑ https://www.heart.org/en/news/2019/02/12/are-there-health-benefits-from-chocolate
- ↑ https://www.heart.org/en/news/2019/02/12/are-there-health-benefits-from-chocolate
- ↑ https://www.health.harvard.edu/blog/your-brain-on-chocolate-2017081612179
- ↑ https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2014.3654
- ↑ https://pubmed.ncbi.nlm.nih.gov/27363823/
- ↑ https://www.washingtonpost.com/wp-srv/WPcap/2000-01/19/086r-011900-idx.html
- ↑ https://www.thekitchn.com/whats-the-difference-between-regular-and-dutch-cocoa-powder-word-of-mouth-215304
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