Cocoa vs. Chocolate – Why Cocoa Is So Healthy

Chocolate helps you lose weight. Chocolate contains a lot of sugar. Cocoa lowers blood pressure. You may have heard these often conflicting opinions before. In this post, we will clarify all your questions about cocoa and chocolate and compare them. True to the motto "cocoa vs. chocolate – which product is better?"

In addition, you will learn everything about the production of the popular sweets and how you can satisfy the desire for something sweet at breakfast in a healthy way without having to give up anything!

Staying there until the end is worth it – be curious!

Cocoa production

The plant without which there would be no cocoa and no chocolate is the cocoa tree . It grows in Central and South America as well as along the Ivory Coast and parts of Asia. The harvest is time-consuming, because the cocoa pods often have to be fetched from the trees by hand.

The cocoa beans are then removed and fermented for about a week. This gives the beans their brown color and aroma. After drying, the first production process is ready.

For the next step, the cocoa beans are crushed, roasted, and ground to an even mass. To obtain cocoa powder, the cocoa mass is then separated from the cocoa butter, leaving the so-called cocoa press cake. After this is carefully loosened, we get the finished cocoa powder.

How is chocolate made?

For chocolate, the cocoa mass is further processed. Depending on the type of chocolate, i.e., whole milk, dark chocolate, etc., different amounts of sugar, milk powder, cocoa butter and other ingredients are added and mixed well. The next important steps in the production process are rolling and conching, which means that the chocolate mass is heated and stirred. This allows for the fine flavor for which chocolate is known and popular. ^​1​

Where does cocoa originally come from?

Did you know that cocoa didn't come to Europe until the 16th century? Before that, however, it had long been known to the Aztecs, the inhabitants of Mexico. Together with corn flour, pepper, vanilla, and water, the ground cocoa beans were a coveted drink .

The Spanish conquest eventually brought the beans to Europe. The cocoa beans used instead of pepper also made a breakthrough in Europe, but due to the price, the delicacy was mainly reserved for the rich and the nobility.

At the beginning of the 19th century, the first chocolate factories were finally founded, and chocolate also became more affordable for the masses. ^​2​ Read more about the origin of cocoa .

Health benefits of cocoa

Now that you know the production process and how the beans came to Europe, let's take a closer look at cocoa, because it really deserves the name superfood !

Pure cocoa powder is very healthy, as it contains – as the name suggests – 100% cocoa. By the way, the term "de-oiled", which is often found on the package, means that the cocoa butter has been separated from the cocoa mass. Slightly de-oiled cocoa powder has a cocoa butter content of about 20% and tastes more chocolatey, while the heavily de-oiled version has only about a 10% cocoa butter content and thus a more bitter taste.

Unsweetened, highly deoiled cocoa powder contains a large amount of proteins (approx. 23g/100g) and minerals such as iron (14.6mg/100g), magnesium (432mg/100g) or copper (4.4mg/100g). Since these ingredients are of great importance for a well-functioning immune system, your muscles, and bones, cocoa can contribute to an adequate supply! ^​3​

Furthermore, research has shown that cocoa has a blood pressure-lowering effect. ^​4​

In addition, raw cocoa naturally contains little to no sugar and essential, unsaturated fatty acids that counteract coronary heart disease. ^​5​

In the supermarket, you should still pay attention to the ingredients. Drinking cocoa powder often contains a large amount of sugar and some other additives.

For those who are interested in a diet after the acid-base balance , it is helpful to know whether cocoa is acidic or basic. Although cocoa is an acidifier, the positive, healthy nutrients predominate, which is why you don't have to leave out cocoa. So cocoa is healthy if you use it properly.

Chocolate vs. Cocoa – Which is healthier?

Now that we've given you so much information, are you sure you're curious about which is healthier: cocoa or chocolate?

And our answer is cocoa! After all, this is the still rather unprocessed starting material, while other ingredients are mixed with chocolate. This increases the sugar content and the product is no longer automatically vegan and lactose-free. Furthermore, some nutrients are lost through certain chocolate production processes.

Which Chocolate is Healthy

In the past, chocolate was even said to have positive health effects. Before cocoa became a mass product, pharmacies sold it as a medicine . The product was supposed to have a strengthening effect after an illness.

Now the legitimate question arises: Is chocolate healthy? Our answer is: it depends! Depending on the cocoa content , chocolate tastes sweet or bitter. The most popular variety, milk chocolate, uses the most sugar and milk powder. Dark chocolate or dark chocolate contains at least 50% cocoa, less sugar, and is therefore also lactose-free and vegan.

Sugar-free chocolate is offered by some manufacturers. However, substitutes such as erythritol or rice syrup are often used in a supposedly sugar-free chocolate. It is therefore advisable to take a close look. Some swear by chocolate for weight loss.

Although some studies confirm a positive effect on the insulin response and an appetite-suppressing effect, further research is still needed to clarify the connections. In addition, it should not be overlooked that chocolate is not low in calories and sugar, which is not too beneficial when losing weight. ^​6​

What to do in case of chocolate cravings?

In general, enjoyment in moderation is recommended! A simple trick is to melt chocolate on your tongue instead of chewing it. Try it with one piece and you will see that after that you will no longer feel the desire to eat the whole plate.

How to incorporate the superfood cocoa into your breakfast

Now that you know about the positive effects of cocoa and dark chocolate, you're sure to be curious about how you can incorporate the products into your healthy breakfast.

Porridge topping is one option . For example, you can easily add a piece of dark chocolate or cocoa powder to your porridge.

You can also work the cocoa powder into the porridge.

Sport Porridge

The easiest way to incorporate the superfood cocoa into your breakfast is certainly our Sport Porridge cocoa banana! Because in just three minutes you can prepare such a healthy breakfast.

In addition to the benefits of cocoa, the hot breakfast will keep you full for a long time. The water-soluble carbohydrates contained in oats begin to swell and dissolve in the body. This enlarges your stomach in a positive sense and you feel a feeling of satiety .

In addition, the porridge comes without added sugar ! The natural sweetness of bananas and dates is enough to satisfy the desire for something sweet in the morning.

In addition, the unsweetened cocoa and oatmeal can cover 45% of your daily magnesium needs, 78% of your copper needs, and 36% of your iron needs at breakfast!

Are you convinced? Then it's best to try the porridge right away!

A Delicious Recipe

Did you know that the Sport Porridge is suitable for much more than breakfast? The all-rounder also makes a good dessert!

How about nutty brownies , for example ? Of course, the dessert is not as healthy as breakfast, but for a special occasion or a "cheat day", the vegan cake is definitely perfect!

Another plus: The cake is easily prepared without flour and is therefore also gluten-free .

Try it right away and convince yourself!

Nutty Porridge Brownies

Preparation time 10 min.

Cook Time 35 min.

Total time 45 min.

Servings: 12

Calories: 211.8 kcal

Ingredients

For the dough

• 30 g crushed flaxseed
• 120 ml hot water
• 100 g dark chocolate 70%
• 45 g coconut oil
• 125 g ground almonds
• 30 g Verival Sport porridge cocoa banana
• 70 g cocoa powder
• 2 tsp Reinweinstein baking powder
• 1 pinch of salt
• 100 g raw cane sugar
• 80 ml hot water

For topping

• 120 g coarsely chopped hazelnuts

Preparation

• Preheat the oven to 180°C circulating air and line a rectangular baking pan (approx. 32cm x 24cm) with baking paper so that it protrudes slightly on the sides.
• Prepare the egg substitute: Mix the flax seeds with 120 ml of hot water and leave to swell for 5 min.
• Place chocolate and coconut oil in a heat-resistant bowl and slowly melt over a water bath.
  
• Mix ground almonds, porridge, cocoa powder, baking powder, salt and sugar in a bowl.
  
• Add swollen flaxseed, chocolate mixture, and 80ml hot water and mix briefly with dough scraper or wooden spoon until all ingredients have combined.
  
• Pour the dough into the prepared form and smooth.
  
• Coarsely chop the hazelnuts and then spread evenly on the dough.
• Bake the dough for about 35 minutes and then let it cool for at least 20 minutes.

• Then carefully remove from the mould and cut into 12 pieces.

Nutritional values

Calories: 211.8 kcal | Carbohydrates: 16.4 g | Protein: 4.4 g | Fat: 13.4 g