Cacao powder 101 | Discover 18 cacao benefits

Step into the fascinating world of cacao or cocoa and learn how this superfood can improve your health. From reducing HBP to promoting brain health, cocoa has been studied for its numerous health benefits, and including this food in your diet can confer these health benefits.

Keep reading to learn more about delectable cacao.

Do you love cocoa? I know I do. There's nothing quite like the comforting warmth of a cup of hot chocolate on a chilly day. But did you know this beloved treat is also a powerhouse of nutrients?

Let's delve in and discover what cocoa has in store for us!

What is cacao and origines

Cacao beans are actually not beans or legumes but seeds of a fruit of Theobroma cacao tree. Despite originating from South America, cacao is mainly grown in equatorial regions, with Ivory cost (Côte d'Ivoire) being the top producer worldwide.

Different names

You might be confused about cacao bean products because they come in different names. You might come across some names: cacao, cocoa, raw cacao, natural cacao, or Dutch-processed. While cacao and cocoa are interchangeably used on the internet when referring to cocoa, you'll learn the differences between the two below.

Let's dive into the secret behind these names.

What is cacao?

Cacao is derived from the botanical name Theobroma Cacao. Thus, it's the name for products that have yet to undergo high processing. Theo is a Greek word for god, while broma stands for food.

Cacao, on the other hand, originates from Maya "kakaw."

What is cocoa?

After the cacao beans are harvested, they're split to get the seeds, which are then fermented, sun-dried (or in ovens), and roasted at high temperatures to develop the flavor (a crucial step to get the chocolate flavor). The seeds are then crushed into nibs.

The cocoa nibs are then ground into a liquor, which is pressed to extract most of the cocoa butter. The dry remains of this process are ground into cocoa powder.

In this article, I'm using both cacao and cocoa names interchangeably.

What is raw cacao?

You might have heard or seen many people promoting raw cacao. I'm a fan of this product and drink it almost daily. Raw cacao is a less processed cocoa powder that hasn't been roasted so as to preserve the most nutrients.

After the fermentation, the cacao seeds (beans) are sun-dried and heated at low temperatures to extract the fat. Exposing the cacao beans to low heat allows them to retain most nutrients, making raw cacao a treasure!

Since the powder isn't roasted, raw cacao powder is acidic and has a bitter flavor.

What's natural cacao?

Natural cocoa or cacao is the final liquor product after extracting cocoa butter. Natural cocoa is roasted at higher temperatures than raw cacao. It's higher in acidity and lighter in color.

What's Dutch-processed cocoa?

As its name indicates, Dutch-processed cacao was invented by a Dutch chocolate maker. Natural cocoa is acidic, and an alkali is used to reduce the acidity.

The Dutch process makes the cocoa powder more neutral, increasing its ability to dissolve quickly in liquids. The cocoa is also much darker in color.

The process also improves the flavor profile of cocoa and chocolate made with this powder.

Cocoa vs raw cacao

Raw cacao vs. cocoa, does it matter?

When raw cacao has more nutrients due to the absence of high heat, most studies on cocoa's health benefits have been done using roasted cocoa.

We should also remember that some nutrients are more bioavailable after heat treatment. Consuming both will give you the health benefits listed below.

Phytochemicals in cacao

Cocoa is a functional food rich in plant phytochemicals that have been shown to improve health. Cocoa or cacao is high in polyphenols. Some of these are flavanols and flavonols.

For over 3000 years, cocoa has been used to treat diseases like anemia, mental fatigue, tuberculosis, fever, and kidney stones. This could be due to its high amount of antioxidants and anti-inflammatory properties.

18 health benefits of cacao powder

Cocoa or cacao consumption is associated with numerous health benefits due to its high content of polyphenols, and it's with scientific evidence considered a functional food.

Here are 18 cacao benefits that may help you improve your health:

Fiber: Cocoa is high in dietary fiber, which increases the HDL.
Nitric oxide: Drinking cocoa can stimulate the synthesis of nitric oxide, which has various bodily functions. It can act as a neurotransmitter and antimicrobial.
High blood pressure: Cacao improves blood flow and arterial elasticity, thus reducing blood pressure. Make sure to use non-sweetened cocoa or cacao.
Memory and learning: Flavonoids can increase the expression of BDNF (Brain-Derived Neurotrophic Factor), which can lead to neurogenesis (growth of new neurons) in the hippocampus, a brain region responsible for learning and memory.
Parkison Disease: In PD, neurons die in Substantia Nigria, and polyphenols such as quercetin in cocoa can mediate neuro damage and reduce inflammation.
Diabetes: Cacao flavonols may reduce insulin resistance.
Heart health: In a 3-year follow-up clinic trial, the intake of cocoa extract reduced cardiovascular death by 27%. Cocoa is a good source of minerals like magnesium, copper, and potassium, which are cardioprotective.
Proteins: Cacao is an excellent source of proteins, with 25g of proteins in 100g.
Gut microbiome: Consumption of high cocoa flavonol increases the growth of Lactobacillus Spp and Bifidobacterium species, which are health-promoting bacteria. Cocoa in low flavonols did not give positive results. Cocoa, in this case, is a prebiotic.
Cholesterol: Consumption of cacao increased HDL in healthy people in a study while decreasing plasma triglycerides.
Anti-inflammatory: Cocoa has been studied for its anti-inflammatory activities. Cocoa polyphenols have been shown to affect intestinal inflammation.
Mental fatigue: Cocoa reduced mental fatigue in studies, including people who drink cocoa beverages every week.
Oxidative damage: Cocoa is high in antioxidants, which reduce cell oxidative damage. Polyphenols in cocoa are antioxidants.
Weight loss: As seen above, cocoa is rich in fiber that increases satiety, thus reducing caloric intake. Theobromine may enhance fat breakdown, contributing to fat loss.
Anemia: Cocoa is rich in iron, and if taken regularly, it can help reduce anemia. Adding vitamin C or lemon will increase the absorption of iron.
Micronutrients: Cacao is a powerhouse rich in phytonutrients and micronutrients like magnesium, copper, iron, calcium, potassium, antioxidants, anti-inflammatory properties, polyphenols, manganese, selenium, phosphorus, zinc, etc.
Kidney stones: Theobromine in cocoa can inhibit uric acid crystallization as it has diuretic properties, thus preventing kidney stones' formation.
Obesity: Regular consumption of unsweetened cocoa can reduce obesity. Cacao was found to reduce orginase, an enzyme related to obesity. Theobromine can increase fat breakdown, which can increase weight loss.

Fat in cocoa

Cocoa powder can be high in fat, depending on the brand. I recommend you read the product before purchasing. Cacao beans contain both saturated and unsaturated fatty acids. The content of the fat depends on the age of the plantation, the maturity of the pods, and the environmental conditions.

Caution.

Theobromine is high in cocoa, and just like caffeine in coffee, it stimulates the central nervous system. Theobromine can cross the blood-brain barrier (BBB) as caffeine. However, it doesn't create dependency like caffeine does.

Theobromine may contribute to the positive health benefits mentioned above at a regular dose intake. However, at higher intakes, the effects become negative.

I love drinking raw cacao for its luxurious, chocolate-bitter flavor and incredible health benefits. I nourish my body with micronutrients, antioxidants, and polyphenols with each sip. It's a guilt-free pleasure that energizes my body and soothes my soul.

In a study comparing cocoa powder with acai, pomegranate, blueberries, and cranberry powders, cocoa powder was high in total polyphenols, antioxidants, and flavanols.

Beyond its nutritional benefits, cacao powder adds depth and complexity to a variety of culinary creations. From decadent desserts to wholesome smoothies and savory dishes, raw or natural cacao lends a rich chocolate flavor without the added sugars and unhealthy fats typically found in processed cocoa products. Its versatility makes it a valuable addition to your kitchen.

In conclusion, raw cacao powder stands out as a nutritional powerhouse, offering many benefits for both body and mind. From its antioxidant-rich properties to its potential to support heart health, enhance mood, and improve cognitive function, cacao is a true superfood.

I hope you'll find this article informative.

You've the power to heal yourself, Githu.