01/11/2021
.Chocolate is a prebiotic
While many studies assume that it is the cacao polyphenols acting directly to modulate biomarkers, it is most likely the case that at least some of the effect is indirect, and works through interaction with our gut microbiome. Research suggests that low molecular weight cocoa flavanols such as epicatechin and catechin can be absorbed directly into blood circulation,[20] (unless you mix them with milk) but this is not so for the larger polyphenols. In this case, microflora in the colon work to break down high molecular weight polyphenols, so that the smaller secondary metabolites may circulate throughout the body.
benefits of chocolate and effects of cocoa on the immune system
If gut bacteria are feeding on the larger cocoa polyphenols, then it follows that they can also change the composition of the intestinal microbiome. In fact, one study did discover a beneficial prebiotic effect of high flavanol chocolate consumption. After a period of 4 weeks of consuming a high flavanol cocoa powder, subjects had a significant increase in bifido bacteria and lactobacilli populations, as well as significantly decreased clostridia levels.[23] This was accompanied by significantly decreased C-reactive protein (which correlates to inflammation reduction in the body), which was associated particularly with changes in lactobacilli.
Chocolate for anti-aging
Last, but certainly not least, cacao can enhance mitochondrial biogenesis, or, the creation of new mitochondria! If you’ve read about Unfair Advantage, you know how important it is to have healthy mitochondria, and more of them. It is the flavanol epicatechin in chocolate which is responsible for mitogenesis.[24] In one study, oral administration of epicatechin to senile mice shifted numerous biomarkers towards those of young mice, including sirtuin 1, a well-recognized regulator of mitochondrial biogenesis.[25][26] In another mouse study, treatment with epicatechin improved exercise performance by ~50% compared to controls, and enhanced muscle fatigue resistance by ~30%.[27] The epicatechin group also recorded significant increases in mitochondrial volume in hindlimb and cardiac muscles.
Does chocolate have caffeine?
Yes, but in much smaller amounts than coffee. So much less, you could probably eat a square or two of dark chocoalte before bed without any trouble falling asleep. The really cool energy-giving molecule in coffee is called theobromine. Theobromin is the primary alkaloid found in cocoa that is responsible for multiple positive effects, one of which is similar to the affects of caffeine. Although theobromine is present in other plants, there’s a high consentration in dark chocolate, with measures between 237-519 mg per 50g