Cacao has been used for its health benefits throughout history, dating all the way back to the ancient Mayans and Aztecs. It’s the name of a small tree that is native to the Amazon. The Theobroma Cacao produces cacao beans, which can be processed into cocoa powder. Most people think of chocolate straight away, but the beans can also be processed into cacao.
Cocoa is roasted at very hot temperatures during processing, which destroys many of the beneficial compounds found within Cacao. Cacao is produced with minimal processing and therefore retains many of its original compounds. Because of this, it is often sold in a powdered form for its health advantages.
The Nutritional Value of Cacao
Cacao contains many essential minerals, is full of flavonoids and is abundant in antioxidants.
Cacao powder is one of the richest plant-based foods for magnesium. Magnesium is involved in many physiological processes like sleep, stress management, nerve function and more. Cacao powder is also rich in iron, zinc, copper and manganese.
Then there are the flavonoids, which are a group of polyphenols with antioxidant properties. Flavonoids are primarily responsible for the scientific interest in cacao due to their ability to fight oxidative stress and support immune, heart and brain health.
Theobromine is also present in cacao, which is a mild stimulant that is chemically different from caffeine. Theobromine produces a milder, longer-lasting effect than caffeine and is thought to be a healthier alternative.
Cacao and Its Positive Effects on Health and Wellness
Blood Pressure
The flavonoids in cacao have been found to increase nitric oxide production in blood vessels, causing them to relax and widen. That process has a direct effect on blood pressure, with several studies having seen lowered blood pressure in people who consumed high-flavanol cacao regularly.
Heart Disease
Cacao has been shown to reduce processes that are associated with cardiac events, such as LDL oxidation and slow platelet aggregation. The flavonoid content can help towards reducing the risk of heart disease.
Blood Sugar
Research has shown that the antioxidants in Cacao can help to improve how your cells respond to insulin, which matters more than most people realise. Poor insulin sensitivity can contribute to type 2 diabetes risk.
Inflammation
Cacao’s polyphenols have demonstrated measurable effects on inflammatory markers, including C-reactive protein, across multiple studies. It’s a convenient and accessible dietary tool that can help reduce inflammation in the body.
Mood
Cacao contains phenylethylamine and small amounts of tryptophan, both of which interact with neurotransmitter activity and have a direct effect on your mood. This is where the whole “chocolate makes you happy” idea comes from, but with cacao, that effect is much more pronounced.
Brain Function
Flavonoids in cacao appear to improve cerebral blood flow, which has a strong effect on focus, memory, and cognitive sharpness. Your brain is sensitive to circulation, so any improvement will affect long-term mental performance.
Fitness Performance
Theobromine, the stimulant compound in cacao, produces a sustained but smooth lift in energy. You won’t get that cortisol spike that caffeine can trigger, either. The magnesium in cacao also supports muscle function and recovery. For anyone training regularly, this can be a helpful combination.
Adding Cacao to Your Diet
Just 1-2 tbsp per day is enough to achieve a beneficial effect!
A single quarter cup of cacao powder contains:
|
Nutrient |
Amount |
|
Calories |
72 |
|
Protein |
5g |
|
Total Fat |
3g |
|
Total Carbohydrates |
16g |
|
Dietary Fiber |
9g |
|
Sugars |
1g |
Here are some ideas for easily adding cacao to your diet:
- Use as a good coffee alternative drink
- Combine it with your smoothies (adding things like banana or nut butter can help offset any bitter taste)
- Combine it with other ingredients (like oats, etc.) to make an overnight oatmeal or chia pudding the night prior to eating.
- Use it instead of cocoa powder in your baked goods.
- Roll it into homemade bliss balls using coconut, nuts, and dates.
- Add it to your post-exercise drink for a dose of magnesium and theobromine.
- Sprinkle it onto yogurt, acai bowls, etc.
- Combine it with some maple syrup and coconut oil to create a simple raw chocolate sauce.f
- Stir it into your porridge with a bit of honey and cinnamon.
If you’d like to know more about the benefits of cacao or ways you can add it to your diet, speak to one of our practitioners or front-desk team during your next visit. We’re more than happy to share our knowledge.
