Episode Details

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Two squares of 85% after dinner and a little voice saying "this is basically medicine". In Part 2, I pull that voice apart.

We go past the "what" and into the "why": how epicatechin works on the lining of your blood vessels, why the memory research keeps shifting, and why so many headlines get the actual findings wrong.

In this episode:

- The nitric oxide mechanism, and why a wider blood vessel doesn't automatically mean a sharper brain

- Inside COSMOS: the 2x2 design, the cocoa result that flatlined, the multivitamin twist, and the funding caveats worth knowing

- The 85% vs 70% chocolate study: mood, gut bacteria and the gut-brain axis (promising, but only 48 people over three weeks)

- Why "cocoa processed with alkali" on the label changes everything

- What the "chocolate buzz" really is: caffeine and theobromine

- Heavy metals without the panic: portion size and brand rotation

We finish with a harder question: why do we feel we have to medicalise every pleasure? Sometimes a treat is just a treat.

Sources discussed:

- Baker LD et al. (2023). Effects of cocoa extract and a multivitamin on cognitive function: a randomised clinical trial (COSMOS-Mind). Alzheimer's & Dementia.

- Shin JH et al. (2022). Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomised controlled trial. Journal of Nutritional Biochemistry.

- Miller KB et al. (2008). Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders. Journal of Agricultural and Food Chemistry.

- Consumer Reports (December 2022). Lead and cadmium testing of 28 dark chocolate bars.

Missed Part 1? Start there for the basics and the heavy metal findings.

Next episode: green tea. Can its flavanols do what cocoa couldn't?

Host: Cagdas INAL

Food Code Matrix: the science behind what you really eat.

This episode is educational and not medical advice.