Chocho Powder
Also known as: Theobroma cacao, Lupinus mutabilis, Cocoa powder, Chocho powder, Tarwi, Andean lupin
Overview
Cocoa powder, derived from *Theobroma cacao*, is a polyphenol-rich food supplement known for its high flavanol content. These flavanols, including epicatechin and catechin, contribute to its potential health benefits, particularly for cardiovascular health. It's widely researched and supported by numerous systematic reviews and meta-analyses. Chocho powder, derived from *Lupinus mutabilis* (Andean lupin), is a plant-based protein supplement, high in protein and fiber but low in polyphenols. While often confused with cocoa powder, chocho powder has limited clinical research supporting specific health benefits beyond its nutritional profile. Cocoa powder is primarily used for blood pressure reduction and as an antioxidant, while chocho powder serves as a plant-based protein source. The quality of evidence for cocoa powder is strong, with robust RCTs, while evidence for chocho powder is limited, mostly from observational studies.
Benefits
Cocoa powder consumption is associated with several evidence-based benefits. Notably, it can reduce systolic and diastolic blood pressure when consumed for at least two weeks, especially at flavanol doses of 900 mg/day or epicatechin doses of 100 mg/day. This effect is clinically meaningful in individuals with elevated blood pressure. Observational data also suggest a reduced risk of cardiometabolic disorders with higher chocolate consumption, although RCTs show more modest effects. While some studies suggest a possible reduction in body weight, BMI, or waist circumference with high doses (≥30 g/day) for 4–8 weeks, this finding is not consistent across all research. No significant effect on lipid profile (total cholesterol, LDL, triglycerides) has been observed. In contrast, chocho powder lacks robust evidence for specific health benefits beyond its protein content.
How it works
Cocoa powder's primary mechanism of action involves flavanols, such as epicatechin and catechin, which improve endothelial function via the nitric oxide (NO) pathway. This leads to vasodilation and reduced blood pressure. The flavanols interact with the cardiovascular system, improving vascular function and reducing oxidative stress. Molecular targets include NO synthase, endothelial cells, and antioxidant enzymes. Flavanols are absorbed in the small intestine, with peak plasma concentrations occurring 1–2 hours post-ingestion. Chocho powder, on the other hand, is primarily a source of protein and fiber, and its mechanism of action is not well-studied. It mainly contributes to nutritional intake rather than specific physiological effects.
Side effects
Cocoa powder is generally safe at typical dietary doses, with rare adverse effects. Common side effects include mild gastrointestinal upset and, less frequently, headache. Uncommon side effects include rare allergic reactions. Severe allergic reactions and migraine are rare. Cocoa powder may interact with blood pressure medications, so monitoring is advised for individuals taking antihypertensives. Contraindications include allergy to cocoa or chocolate. Caution is advised for those with caffeine sensitivity. Chocho powder is also generally safe but may cause bloating and flatulence in some individuals. Drug interactions are not well-documented for chocho powder, but caution is advised for individuals with legume allergies.
Dosage
For cocoa powder, a minimum effective dose of flavanols is ≥900 mg/day or epicatechin ≥100 mg/day for blood pressure reduction. Optimal dosage ranges are typically 30–50 g of dark chocolate or equivalent cocoa powder daily for cardiovascular benefits. While the maximum safe dose is not well-defined, studies have used up to 100 g/day without major adverse effects. Cocoa powder can be taken at any time, with effects being cumulative over weeks. Natural, non-alkalized cocoa is preferred for higher flavanol content. Absorption is improved with food, but high-fat meals may delay absorption. No specific cofactors are required. There are no established dosage guidelines for chocho powder.
FAQs
Is chocho powder the same as cocoa powder?
No, chocho powder is derived from *Lupinus mutabilis* (Andean lupin), while cocoa powder comes from *Theobroma cacao*. They have different nutritional profiles and health effects.
Is cocoa powder effective for weight loss?
Most studies show no significant effect on body weight or BMI, but a minor reduction may be possible with high doses (≥30 g/day) for 4–8 weeks.
Is cocoa powder safe for people with high blood pressure?
Yes, cocoa powder may help reduce blood pressure, especially flavanol-rich products. Monitor blood pressure and medication interactions.
How long does it take to see benefits from cocoa powder?
Blood pressure benefits can be observed within 2 weeks of regular consumption, particularly with adequate flavanol intake.
Are there any drug interactions with cocoa powder?
Cocoa powder may interact with blood pressure medications. Monitor if you are taking antihypertensives to avoid potential additive effects.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/29553824/ – This meta-analysis of 35 RCTs examined the effects of cocoa and dark chocolate on anthropometric measures. The study found no significant effect on body weight, BMI, or waist circumference overall, but a subgroup analysis showed a reduction with ≥30 g/day for 4–8 weeks. The study highlights the heterogeneity in study design and population as a limitation.
- https://pubmed.ncbi.nlm.nih.gov/35804776/ – This meta-analysis of 31 RCTs investigated the impact of cocoa beverage and dark chocolate on blood pressure. The key finding was a significant reduction in systolic and diastolic blood pressure, especially with flavanol doses ≥900 mg/day or epicatechin ≥100 mg/day. The study acknowledges heterogeneity in dose and form of cocoa as a limitation.
- https://www.mdpi.com/2072-6643/13/9/2909 – This systematic review examines the effects of cocoa and chocolate on various health outcomes. It highlights the potential benefits of cocoa flavanols for cardiovascular health, including improved endothelial function and reduced blood pressure. The review also notes the variability in study designs and cocoa products as a limitation.
- https://www.mdpi.com/2674-0311/2/3/17 – This review discusses the potential health benefits of cocoa and its bioactive compounds. It emphasizes the antioxidant and anti-inflammatory properties of cocoa flavanols and their role in promoting cardiovascular health. The review also acknowledges the need for further research to fully elucidate the mechanisms of action and optimal dosages.
- https://www.bmj.com/content/343/bmj.d4488 – This study provides an overview of the evidence regarding chocolate consumption and cardiovascular health. It suggests that observational data indicate a reduced risk of cardiometabolic disorders with higher chocolate consumption, but RCTs show more modest effects. The study highlights the importance of considering the type and amount of chocolate consumed.
