The Benefits of Raw Cacao

Cacao is made from the beans of the Theobroma cacao evergreen tree. The tree belongs to the Malvaceae family, 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. 

Where Does Raw Cacao Come From?

Raw cacao comes from the beans of the Theobroma cacao tree. 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.

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 of potassium. Potassium is an essential nutrient that can help to maintain blood pressure levels. Sustained hypertension (high blood pressure) can lead to serious adverse health effects over time, such as heart 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.

Metabolic Health

Cacao contains high levels of flavonoids, which are plant pigments that have medicinal benefits in the human body.

Because of these compounds, it’s thought that eating cacao can aid in metabolic health, which is how the body uses food for energy. Research shows that getting enough flavonoids can help to support metabolic health, especially in terms of diabetes, by:

• Regulating how the body digests carbohydrates
• Aiding in the signaling and secretion of insulin, which helps to keep sugar levels balanced in the blood
• Improving fat deposits in the body

Antioxidant-Rich to Fight Oxidative Stress

Oxidative stress is a form of imbalance within the body. It occurs when too many free 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 are the corrective substances that can counteract the damage by stabilizing free radicals. However, they can only do their job if there are enough of them to balance out the number of free radicals in the body. Cacao contains high levels of antioxidants, including catechin, epicatechin, and procyanidins.

Mental Health

Cacao has been shown to help improve mental health because of its ability to lower stress levels and encourage feelings of relaxation. The compound, an amino acid known as tryptophan, found in cacao is what leads to reduced stress because tryptophan is used by the body to create serotonin, one of the “feel good” chemicals in the brain. Tryptophan can also improve sleep in some, which positively affects mood disorders.

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 of brain cells (neurons).

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 as hemoglobin. Hemoglobin is tasked with carrying oxygen throughout the body from the lungs. Iron is also used to help produce hormones.

Cacao has so much iron that it is often considered one of the best sources for people who don’t eat meat or animal products. It was also used in ancient medicine to treat anemia, a condition marked by a reduced number of healthy red blood cells, often caused by iron deficiency.  

Cacao Nutrition Profile

Eating cacao can provide many benefits because of its nutrient profile.

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 as caffeine, 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 with caffeine overdose include:

• Trouble breathing
• Rapid or irregular heartbeat
• Changes in alertness
• Hallucinations, confusion, or agitation
• Gastrointestinal distress, including nausea, diarrhea, or vomiting
• Increased thirst and urination
• Difficulty sleeping
• Dizziness
• Fever
• Muscle twitching

Cacao is also higher in calories and fat, which in the long run, could aid in the onset of overweight or obesity.

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:

• A topping for snacks, such as yogurt
• Blended in smoothies
• Mixed with fruit bowls
• Mixed with other ingredients, such as nuts or peanut butter, for raw snack balls

In some cases, as with cacao nibs or dark chocolate with a high percentage of cacao, they can be eaten on their own as a tasty treat.

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:

• Ingredients: The ingredients list should only have cacao. Any other additives are not necessary.
• Organic: Organic products go 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: Nutritionists are 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.

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.