This is undoubtedly one of the most frequently asked questions here on the channel and in my clinical practice:
👉 Is alkalized cocoa better or 100% cocoa?
👉 Does alkalized cocoa lose its nutritional properties?
👉 Which one is truly healthier?
Today, we’re going to clarify all of this calmly, without nutritional fear-mongering and without confusion.
I personally use both alkalized cocoa and 100% cocoa, I recommend both, and I’ll explain when, how, and why to use each one.
First: What is cocoa?
Cocoa is a grain extremely rich in medicinal properties.
After harvesting, it undergoes roasting and grinding, without added sugar, resulting in cocoa powder, which is naturally bitter.
It can be consumed as:
- Cocoa powder
- Chocolate bars (70%, 85%, or 100%)
100% cocoa has a more intense, bitter flavor, while other versions undergo different processes to soften flavor, texture, and color.
What is alkalized cocoa?
Alkalized cocoa goes through a process called alkalization, usually using potassium carbonate.
This process:
- Reduces acidity
- Makes the flavor milder
- Intensifies color
- Improves performance in baking and confectionery
That’s why it is widely used in cakes, desserts, and chocolate preparations.
Does alkalized cocoa lose nutrients?
✔️ Yes, it loses part of its antioxidant content.
❌ But it does not harm your health.
It’s important not to confuse things here.
100% cocoa retains a higher concentration of bioactive compounds because it does not undergo alkalization.
However, this does not mean alkalized cocoa is unhealthy or useless.
👉 When used consistently and daily, alkalized cocoa still delivers real benefits.
Why do I use and recommend alkalized cocoa?
Because in clinical practice, it:
- Is easier to consume daily
- Has a more pleasant taste for beginners
- Improves long-term adherence
In my own routine, daily cocoa use has led to:
- Increased energy
- Reduced fatigue
- Significant improvement in rheumatoid arthritis pain
I see the same results in patients and students from my FITONUTRI and DBB groups, especially regarding:
- Chronic fatigue
- Brain fog
- Extreme tiredness
So, which one should you choose: alkalized cocoa or 100% cocoa?
The choice is yours, based on tolerance and consistency.
- Never tried cocoa and found it too bitter? 👉 Start with alkalized cocoa
- Enjoy strong flavors? 👉 Choose 100% cocoa
- Want to alternate? 👉 You can use both
What does not work is using it sporadically.
✔️ Moderate daily intake + consistency is what brings results.
How I prepare cocoa in my daily routine
This is how I use it:
- 2 small teaspoons of cocoa
- A small amount of hot water to dissolve
- Then top up with more hot water
💡 Important tip:
Cocoa settles at the bottom of the cup. Stir frequently or drink slowly, topping up with water to avoid wasting it.
Cocoa quality and brands
If buying cocoa in bulk, purchase small amounts, as flavor can vary widely (some are more earthy).
Brands I personally like:
- Cical
- Valrhona
- Mãe Terra
The key is testing and finding the one that best suits you.
Bioactive compounds in cocoa: why is it so powerful?
✔️ Flavonoids (catechins and proanthocyanidins)
- Combat free radicals
- Reduce oxidative stress
- Have anti-inflammatory effects
✔️ Theobromine
- Mild stimulant
- Vasodilator
- Improves blood circulation
- Enhances mood and energy
Unlike coffee caffeine, which can increase anxiety and inflammation when overused.
👉 Comparison:
- Coffee: 80–120 mg caffeine per cup
- Cocoa: 5–20 mg caffeine per tablespoon
✔️ Magnesium
- Bone health
- Muscle function
- Energy metabolism
- Neuromuscular relaxation
✔️ Iron
- Red blood cell production
- Better oxygen transport
- Increased energy and vitality
Cocoa and gut health
Cocoa:
- Contains fiber
- Stimulates dopamine and serotonin production in the gut
- Improves bowel regularity
That’s why many people report better digestion with regular cocoa intake.
5 Cocoa Shake Recipes
🥤 Shake 1 – Banana Cocoa Shake
- 1 ripe banana
- 1 dessert spoon of 100% cocoa
- 150 ml plant-based milk
- 150 ml water
- 1 teaspoon honey
💡 Tip: dissolve the honey in a little hot water before blending.
🥤 Shake 2 – Cocoa Peanut Butter Shake
- 1 spoon cocoa
- 1 spoon peanut butter
- 80 ml coconut milk
- 200 ml water
- Cinnamon to taste
🥤 Shake 3 – Cocoa Apple & Mint Shake
- 1 apple
- 1 spoon cocoa
- 100 ml plant-based milk
- 50 ml water + 50 ml mint tea
- Honey to taste
🥤 Shake 4 – Cocoa Cinnamon Shake
- 100 ml plant-based milk
- 100 ml water
- 1 spoon cocoa
- 1 teaspoon cinnamon
- Honey to taste
🥤 Shake 5 – Cocoa Strawberry Shake
- 1 cup strawberries
- 1 spoon cocoa
- 100–150 ml water
- 100 ml plant-based milk
- Honey to taste
Who should avoid cocoa?
⚠️ People with:
- Cocoa allergy
- Severe gastroesophageal reflux
- High sensitivity to caffeine
- Insomnia or palpitations after consumption
If it causes:
- Itching
- Swelling
- Irritability
- Anxiety
👉 Discontinue use.
Final Thoughts
Cocoa is a powerful functional food, accessible and transformative when used correctly.
It deserves a place:
- In your home
- At work
- In the clinic
- In your daily routine
Because energy, well-being, and health start from the inside out.
A big hug from your Nutritionist 🤍
And tell me: do you already use cocoa in your daily routine?
