Cocoa has a rich history, enjoyed across cultures for centuries. Whether you are catching up with old friends over a cup of coffee, or enjoying a warm brew on a rainy afternoon–cocoa has been at the centerfold of conversations and experiences shaping the culture of our society.
Incorporating cocoa powder into your diet can offer a range of health benefits, but is it safe to consume a teaspoon of cocoa powder daily? Let’s find out what the experts have to say.
Meenu Balaji, Chief Nutritionist at Pragmatic Nutrition said that for most people, enjoying 1 teaspoon (about 5 grams) of cocoa powder each day is safe. However, the European Food Safety Authority advises limiting intake of cocoa with high flavanol content to no more than 2.5 grams. She recommended adding cocoa powder to smoothies or enjoying it as a warm beverage with milk, whether plant-based or dairy.
Balaji listed out that raw cocoa is rich in antioxidants, due to the flavonoids present in them, which are powerful antioxidants that reduce inflammation in the body. Cocoa powder may help lower bad cholesterol (LDL) levels, leading to improved heart health and the flavonoids in cocoa might protect against age-related cognitive decline, promoting better brain function as we age.
What is the ideal amount and frequency of taking raw cocoa?
Balaji said that a a daily intake of 1 to 2 teaspoons is generally recommended. If you’re new to cocoa, start with a smaller amount to see how your body responds.
Can it come with any potential health risks?
While cocoa powder is beneficial for many, some individuals might encounter certain issues with regular consumption:
Poor sleep: Unsweetened cocoa powder can also be high in theobromine around 300 mg in 15 grams. Excessive intake (>1000mg) of theobromine, might lead to sleeplessness, increased heart rate, or anxiety.
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Digestive Discomfort: Some people may experience bloating or stomach upset when consuming large amounts of cocoa powder.
Allergic Reactions: Although rare, cocoa can cause severe allergies in some individuals, potentially requiring emergency treatment.
Interaction with Medicines: If you’re on blood pressure medication, be cautious; cocoa may further lower blood pressure, leading to complications.
Although rare, cocoa can cause severe allergies in some individuals, potentially requiring emergency treatment. (Source: Freepik)
C.V. Aishwarya, Lecturer and Clinical Nutritionist at Sri Ramachandra Institute of Higher Education and Research (DU), Chennai, shared that because it is high in oxalate content, cocoa powder can contribute to the formation of kidney stones in susceptible individuals. It also contains moderate amount of caffeine and theobromine, hence people who are sensitive to these compounds, might refrain from daily intake as side effects can lead to increased heart rate, insomnia and anxiety.
