Cacao is one heck of a magical food.
(And again, it makeschocolate.)
What’s more, cacao is available in a variety of forms, making it a superversatile pantry ingredient.
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Ahead, learn about the health benefits of cacao, along with the myriad ways to eat it.
What Is Cacao?
The cacao plant also known as thecocoa tree is a tropical tree that’s native toCentral and South America.
While this pulp is totally edible, the real magic is within the seeds or beans.
Raw cacao beans are bitter and nutty, but once processed, they develop that wonderful chocolatey flavor.
Important to note: Cacao isn’t necessarily the same thing as the chocolate bar you know and love.
Cacao nutrition really depends on how the beans are processed.
Here’s a rundown of cacao’s health benefits, according to experts and research.
May Reduce Cancer Risk
ICYMI above, cacao beans are teeming with antioxidants.
“Antioxidants inhibit the activity of free radicals by neutralizing them,” explains Louloudis.
Cancer lab studies suggest that these compounds have beneficial effects against cancer.
So, as antioxidants in cacao combat oxidative stress, they can also pump the brakes oninflammation.
Improves Gut Health
Craving some chocolate (and thus, cacao)?
You might want to go with your gut.
This helps stabilize your blood sugar, preventing it from spiking.
This is important because chronic high blood sugar levels can increase yourrisk for diabetes.
All that being said, it’s important to note that a lot of cacao-containing products (i.e.
traditional chocolate bars) also have added sugars, which can raise your blood glucose levels.
If you have diabetes or pre-diabetes, use caution when buying cacao products such as chocolate, advises Louloudis.
So, how do theobromine and caffeine work, exactly?
Theobromine and caffeine block adenosine from binding to said receptors, keeping you awake and alert.
The epicatechin in cacao might help too.
You may also experience some gastrointestinal effects in the same way you would with coffee.
Also, if you getmigraines, you’ll want to consume cacao with caution.
So in general, how are cacao beans processed?
All cacao beans start their journey viafermentation, a key step in developing their classic chocolatey flavor.
Once dry, most producersroast cacao beansbetween 230320F for five minutes to two hours, according to the aforementionedAntioxidantsarticle.
Roasting also decreases bitterness and further develops that sweet, mouthwatering chocolate taste.
The only drawback, according to research?
As for the cacao-containing products advertised as “minimally processed?”
For some companies, this might mean heating their beans at minimum temps (i.e.
But despite the potentially higher nutrient content, these raw products can have some drawbacks.
So what does all this mean for you?
you might also check the ingredients list to determine how the product was created.
you could find chocolate as bars, chips, flakes, and chunks.
Different chocolates contain varying amounts of cacao, which are listed as percentages (i.e.
“60 percent cacao”).
There’s also cacao powder, which is found on its own or in hot chocolate drink mixes.
If you’re shopping for cacao as a recipe ingredient (i.e.
Since cacao is available in so many forms, there are endless ways to eat it.
In smoothies.Try cacao in a fruit-packed smoothie bowl or dark chocolate chiasmoothiefor a nutritious sweet treat.
In breakfast bowls.Craving a crunch with a side of health benefits?
Cacao nibs are the way to go.
you could also mix cacao powder right into the oats for a chocolatey flavor sans extra sugar.
