Table of ContentsView AllTable of ContentsOriginBenefitsNutritionPreparationSourcing
Table of ContentsView All
View All
Table of Contents
Origin
Benefits
Nutrition
Preparation
Sourcing
Cacaois made from the beans of theTheobroma cacaoevergreen tree. The tree belongs to theMalvaceaefamily, and the beans can be used to make edible products, such as powders, butter, and nibs. Cacao is often confused with cocoa because they are derived from the cacao tree beans. However, cacao is made from raw beans, and cocoa is made from roasted beans.
Cacao has many health properties because of plant compounds, known as flavonoids, and can aid in blood pressure regulation, blood flow, and the prevention of blood clots. This article discusses the health benefits of cacao, its nutrient profile, and ways to prepare it.
Bloomberg Creative / Getty Images
Where Does Raw Cacao Come From?
Raw cacao comes from the beans of theTheobroma cacaotree. The beans, technically seeds, grow within pods in the Baba part of the plant. The Baba is a fleshy white pulp. Most of the world’s cacao supply comes from Africa, but it can thrive in warmer climates, so it is also grown in Central and South America and the Canary Islands in Spain. The tree has been used for food and medicine in Central America since the times of the Mayans and Aztecs.
Cacao vs. CocoaCacao is raw, whereas cocoa is not. The main difference between the two is the processing. That said, the health benefits can also differ because of how each is harvested and processed.
Cacao vs. Cocoa
Cacao is raw, whereas cocoa is not. The main difference between the two is the processing. That said, the health benefits can also differ because of how each is harvested and processed.
6 Cacao Health Benefits
Cacao beans contain plant compounds that can aid in various aspects of health. The health benefits of eating raw cacao include:
Heart Health
Cacao beans and powders contain high levels ofpotassium.Potassium is an essential nutrient that can help to maintain blood pressure levels. Sustainedhypertension(high blood pressure) can lead to serious adverse health effects over time, such asheart disease, chest pain, and a decrease in blood flow to the heart. Therefore, adequate potassium intake in cacao can help reduce blood pressure while lessening the risk of adverse heart events or disease.
Is Too Much Potassium a Bad Thing?While the body needs potassium, overdoing it can lead to dangerous health consequences, such as a heart attack. It’s best to get your potassium from food, such as cacao, and only supplement if a healthcare provider directs you to.
Is Too Much Potassium a Bad Thing?
While the body needs potassium, overdoing it can lead to dangerous health consequences, such as a heart attack. It’s best to get your potassium from food, such as cacao, and only supplement if a healthcare provider directs you to.
Heart-Healthy Foods
Metabolic Health
Cacao contains high levels offlavonoids, which are plant pigments that have medicinal benefits in the human body.
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Antioxidant-Rich to Fight Oxidative Stress
Oxidative stress is a form of imbalance within the body. It occurs when too manyfree radicals, or unstable molecules, exist within the system. When those unstable molecules are in overabundance, they can cause damage to cells, leading to widespread inflammation.
Antioxidants vs. FlavonoidsMany things can act as antioxidants in the body, including flavonoids and nutrients, such as vitamins C and E.
Antioxidants vs. Flavonoids
Many things can act as antioxidants in the body, including flavonoids and nutrients, such as vitamins C and E.
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Mental Health
Brain Health
Research has examined how the intake of cacao can improve cognitive function and found that, because of its flavonoids, people who consume it can experience improved cognition, such as memory and critical thinking abilities.
It’s thought that flavonoids help to increase blood flow and oxygen flow to the brain and increase the level of neurotrophins, which are proteins that aid in the survival and function ofbrain cells (neurons).
Cacao and Cognitive Decline in Older AdultsOlder adults at a heightened risk of cognitive-related disorders such asAlzheimer’scan also benefit from consuming cacao. Research has shown it helps trigger neuro-protective effects in people with these neurodegenerative diseases.
Cacao and Cognitive Decline in Older Adults
Older adults at a heightened risk of cognitive-related disorders such asAlzheimer’scan also benefit from consuming cacao. Research has shown it helps trigger neuro-protective effects in people with these neurodegenerative diseases.
Flavonoids in Diet Could Play a Role in Reducing Alzheimer’s Risk
High Source of Iron
Raw cacao beans contain high levels of iron.Iron is a mineral the body uses to produce a protein for red blood cells known ashemoglobin. Hemoglobin is tasked with carrying oxygen throughout the body from the lungs. Iron is also used to help produce hormones.
How Much Iron Is Found in Cacao?The iron profile will vary depending on the type of cacao product you use. Typically, 5 grams (g) contains about 2% of your daily iron requirements for unsweetened raw cocoa powder in high-quality products.
How Much Iron Is Found in Cacao?
The iron profile will vary depending on the type of cacao product you use. Typically, 5 grams (g) contains about 2% of your daily iron requirements for unsweetened raw cocoa powder in high-quality products.
Cacao Nutrition Profile
Eating cacao can provide many benefits because of its nutrient profile.
Nutrient Profile of Cacao/5 gramsGrams/% of Daily ValueCalories20Carbohydrates3 g/1%Fiber2 g/6%Sugar0 gTotal fat0.5 g/1%Saturated Fat0.34 g/2%Trans fat0Protein1 g/3%Magnesium34 mg/8%Raw cacao power also contains 2% of the Daily Value of iron and potassium. It does not contain any cholesterol, sodium or vitamin D.According to Food Data Central, one-half of a dark chocolate bar that contains 56% cacao (43 grams) has 250 calories, 2 grams of protein, 16 grams of fat, and 8% of the Daily Value of Iron.Side Effects of CacaoWhile there are many health benefits when adding cacao to your diet, it’s important to note the side effects that can occur if you eat too much of it.Because of certain compounds, such ascaffeine, the plant-based food can lead to related issues for people who are sensitive to caffeine or consume too much cacao in one day. Symptoms associated withcaffeine overdoseinclude:Trouble breathingRapid or irregular heartbeatChanges in alertnessHallucinations, confusion, or agitationGastrointestinal distress, including nausea, diarrhea, or vomitingIncreased thirst and urinationDifficulty sleepingDizzinessFeverMuscle twitchingCacao is also higher in calories and fat, which in the long run, could aid in the onset of overweight orobesity.Cacao and Your PetsCacao contains a compound known as theobromine that is toxic to both dogs and cats. Eating any level of cacao powder can be potentially fatal for your pet.What Are the Signs of Caffeine Overdose?Common Ways to Prepare CacaoThe most common use for cacao is powder. The powder can be used in baked goods recipes to substitute the sweeter or more heavily processed cocoa powder. However, the powder can also be used in various other ways, including:A topping for snacks, such as yogurtBlended in smoothiesMixed with fruit bowlsMixed with other ingredients, such as nuts or peanut butter, for raw snack ballsIn some cases, as withcacao nibsordark chocolatewith a high percentage of cacao, they can be eaten on their own as a tasty treat.Eating Chocolate in the Morning May Help Burn Fat and Lower Blood SugarWhat to Know About Cacao SourcingFinding quality cacao isn’t always easy, but knowing where to look can make all the difference. When looking at dark chocolate brands, you want to go with one that is the most trusted to you and contains the highest level of cacao. Typically, many dark chocolates will have 70%, which is a good baseline.Health food stores and sections at your local grocer may also carry raw cacao powder or nibs. There are many brands out there that state theirs is the best, but to be sure of what you’re getting, you want to look for the following:Ingredients: The ingredients list should only have cacao. Any other additives are not necessary.Organic:Organic productsgo through a less rigorous process from farm to table. They are also protected against any added chemicals. Organic products may be better if you’re buying from a health standpoint.Shop Around: You don’t have to choose the first cacao powder you see. You can shop around, ask for reviews, and ask others what they think. Giving yourself options can help to weed out the not-so-great versions on the market.Ask a Nutritionist:Nutritionistsare up to date on all the good products and those that only appear good. If you want to know which brands to look for, a nutritionist can help.Is Cacao a Superfood?Cacao is often considered a superfood because of how high in nutrients it is. A superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being.”SummaryCacao is the raw form of cacao beans and can be consumed in various delicious ways. It is not to be confused with the more processed form of the beans used to make cocoa, but it does contain many of the same health benefits. In fact, it could retain more nutrients because it goes through less processing. Eating cacao has many health benefits, such as aiding in heart, brain, and mental health and reducing inflammation within the body due to its antioxidant properties.Consuming raw cacao is typically safe. However, people sensitive to caffeinated products may want to limit their consumption to see how it affects them first. If you’re looking for the best products, it’s best to research before buying or talking to a professional nutritionist. They can help find which one will suit you best if you want to consume it for its health benefits alone.
Raw cacao power also contains 2% of the Daily Value of iron and potassium. It does not contain any cholesterol, sodium or vitamin D.
According to Food Data Central, one-half of a dark chocolate bar that contains 56% cacao (43 grams) has 250 calories, 2 grams of protein, 16 grams of fat, and 8% of the Daily Value of Iron.
Side Effects of Cacao
While there are many health benefits when adding cacao to your diet, it’s important to note the side effects that can occur if you eat too much of it.
Because of certain compounds, such ascaffeine, the plant-based food can lead to related issues for people who are sensitive to caffeine or consume too much cacao in one day. Symptoms associated withcaffeine overdoseinclude:
Cacao is also higher in calories and fat, which in the long run, could aid in the onset of overweight orobesity.
Cacao and Your PetsCacao contains a compound known as theobromine that is toxic to both dogs and cats. Eating any level of cacao powder can be potentially fatal for your pet.
Cacao and Your Pets
Cacao contains a compound known as theobromine that is toxic to both dogs and cats. Eating any level of cacao powder can be potentially fatal for your pet.
What Are the Signs of Caffeine Overdose?
Common Ways to Prepare Cacao
The most common use for cacao is powder. The powder can be used in baked goods recipes to substitute the sweeter or more heavily processed cocoa powder. However, the powder can also be used in various other ways, including:
In some cases, as withcacao nibsordark chocolatewith a high percentage of cacao, they can be eaten on their own as a tasty treat.
Eating Chocolate in the Morning May Help Burn Fat and Lower Blood Sugar
What to Know About Cacao Sourcing
Finding quality cacao isn’t always easy, but knowing where to look can make all the difference. When looking at dark chocolate brands, you want to go with one that is the most trusted to you and contains the highest level of cacao. Typically, many dark chocolates will have 70%, which is a good baseline.
Health food stores and sections at your local grocer may also carry raw cacao powder or nibs. There are many brands out there that state theirs is the best, but to be sure of what you’re getting, you want to look for the following:
Is Cacao a Superfood?Cacao is often considered a superfood because of how high in nutrients it is. A superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being.”
Is Cacao a Superfood?
Cacao is often considered a superfood because of how high in nutrients it is. A superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being.”
Summary
Cacao is the raw form of cacao beans and can be consumed in various delicious ways. It is not to be confused with the more processed form of the beans used to make cocoa, but it does contain many of the same health benefits. In fact, it could retain more nutrients because it goes through less processing. Eating cacao has many health benefits, such as aiding in heart, brain, and mental health and reducing inflammation within the body due to its antioxidant properties.
Consuming raw cacao is typically safe. However, people sensitive to caffeinated products may want to limit their consumption to see how it affects them first. If you’re looking for the best products, it’s best to research before buying or talking to a professional nutritionist. They can help find which one will suit you best if you want to consume it for its health benefits alone.
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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U.S. Department of Agriculture.Cacao raw organic powder.
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