The Science of Cacao – Practical Edition
How Daily Cacao Consumption Can Support Mind and Body
Cacao, the raw material of chocolate, has scientifically demonstrated health benefits. Incorporating small amounts into your daily life can help regulate your physical and mental well-being.
Here, we summarize practical ways to naturally include cacao in your daily routine, along with precautions.
⸻
1. Recommended Intake
• High-cacao chocolate or cacao mass: 20–30g per day is appropriate.
(Cacao flavanols: 200–500mg/day are effective for vascular and brain function improvements. “Cacao flavanol content varies widely by product; checking the label is recommended.”)
📚 Taubert et al., JAMA. 2007;298:49-60
Consumption of 25g of dark chocolate led to a reduction in blood pressure.
📚 Ried et al., Cochrane Database Syst Rev. 2017;4:CD009274
High-flavanol cacao showed significant improvement in blood pressure.
⸻
2. Timing of Consumption
• Morning or before daytime activities: Caffeine and theobromine enhance alertness and focus.
• Evening: Avoid excessive intake if sensitive to caffeine, as it may affect sleep.
📚 Schroeter et al., Am J Clin Nutr. 2006;83:470-477
Cacao flavanols improve blood flow and cerebrovascular function, influencing cognitive performance.
📚 Grassi et al., J Nutr. 2005;135:2099-2105
Cacao intake improves blood pressure and endothelial function, with potential reduction in psychological stress.
⸻
3. Choosing the Right Product
• Select dark chocolate with 70% or higher cacao content.
• Choose products with low sugar and fat to avoid excess calories.
• Cacao mass is recommended because it contains fewer additives and delivers pure cacao nutrients.
📚 Cooper et al., Nutrients. 2018;10:1610
High-cacao chocolate consumption is effective for improving cardiovascular risk and enhancing antioxidant capacity.
⸻
4. Practical Ways to Include in Daily Life
• Mix a small amount of cacao into coffee or yogurt.
• Replace snacks with 1–2 small pieces of cacao chocolate or cacao mass.
• Add cacao powder to smoothies or oatmeal.
Personally, I divide my cacao mass intake into 1–2 portions per day, sometimes with protein. Since cacao mass is bitter, this method allows me to enjoy the flavor while avoiding overconsumption.
⸻
5. Precautions
• Excess intake may cause calorie overload, elevated blood sugar, or palpitations.
• Pregnant individuals or those sensitive to caffeine should consume before noon and in moderation.
• People with heart disease or hypertension should consult a doctor before including cacao in their diet.
📚 Nehlig et al., Front Pharmacol. 2016;7:21
Excess intake in caffeine/theobromine-sensitive individuals may increase the risk of insomnia or palpitations.
⸻
Summary
• Daily moderate cacao intake supports physical and mental health through vascular, brain, and antioxidant effects.
• Adjusting intake amount, timing, and product selection allows you to enjoy the benefits while savoring the flavor.
• Personally, I maintain my physical and mental balance by eating small amounts of cacao mass every day.
• “Deliciously, sustainably, and a little every day” is the key to a healthy cacao lifestyle.
