Cacao beans are the seeds from an Amazonian fruiting tree and is the source of all chocolate and cocoa products. Raw cacao powder is a natural superfood which is high in nutrients such as iron, magnesium and zinc. It is also a rich source of antioxidants for our heart and contains neurotransmitters which contribute to wellbeing and happiness.
The difference between cacao and cocoa
Cacao and cocoa are derived from the same tree, but it is the processing which sets these two products apart. Cocoa is processed using the “Dutch processing” method which involves chemically processing and roasting the beans. This processing technique was developed in the early 19th century to reduce the characteristic bitter flavour and darken the colour. A recent study suggested that between 60 to 90% of the original antioxidants are lost through “Dutch processing”. Raw cacao on the other hand isn’t submitted to temperatures over 42°C which helps to retain the nutritional content. It is usually purchased as a powder or as raw cacao nibs.
Other things to consider
Other kinds of cacao products available for purchase are organic and fair-trade varieties.
Organic cacao
Organic cacao products avoid the use of chemicals during the growing and processing phase of production. It’s possible that non-organic varieties use toxic pesticides, fumigation chemicals and genetically modified ingredients.
Fair-trade cacao
Oxfam estimates that over 70% of the world’s cocoa is grown by indigenous communities in very poor working conditions for minimum wage. By purchasing a fair-trade product you are making a difference to the lives of cocoa farmers and their workers.
The benefits of raw cacao
Rich source of antioxidants
Raw cacao retains high levels of flavonoids, which have been shown to boost heart health by reducing cholesterol levels, insulin resistance and blood pressure.
Flavonoids are a kind of antioxidant which protect the body from ageing and disease.
In fact, raw cacao contains up to four times the antioxidants of traditional cacao powder—making it a food with the highest antioxidant value. It has a whopping 95,000 ORAC value score per 100gms.
High in essential nutrients
If you’re looking to get more magnesium and iron in your diet—look no further. Cacao is the richest food source of both these nutrients. Magnesium is important to relieve muscle tension and anxiety—a reason why women crave chocolate every month! The cacao bean is also a good source of protein, potassium, essential fatty acids, calcium, chromium, zinc and sulphur.
Skin health
The common myth that chocolate causes or contributes to acne has been reviewed in recent years. In fact, it has been established that possibly the dairy and sugar component of chocolate is what contributes to breakouts not the cacao content. In dermatology, cacao has many benefits for our skin including improved circulation and hydration.
Reduces inflammation
Chronic and acute inflammation underlies the molecular basis of many chronic diseases. Research has found that isolated flavanols and procyanidins fractions have been shown to attenuate the release of inflammatory cytokines and to promote the production of anti-inflammatory cytokines such as interleukin-4 and interleukin-5. This explains why cacao is so beneficial for our heart and overall health.
Boost mood
The amino acid tryptophan is found naturally in cacao. It helps to enhance relaxation, boost mood and promotes better sleep. This effect has been attributed to the conversion of tryptophan from cocoa into serotonin and the presence of some compounds in cocoa that alleviate mood, thereby protecting against depression. Enhanced alertness and focus has also been associated with cacao consumption.
How to buy raw cacao
When purchasing raw cacao make sure the product states that it is raw, organic and fair trade. It is typically found as a fine powder, but the raw nibs are a great replacement for choc chips in baking.
How to use raw cacao
Baking
Raw cacao powder can replace regular store-bought cocoa to use in cakes, biscuits, slices and muffins. If you wish to retain more of the antioxidants you can make raw foods and add cacao powder to protein balls, raw brownies, tarts and healthy mouses.
Chocolate milk
Add 1 Tbsp of raw cacao powder to a saucepan containing cow’s milk or any other milk alternative. Gently warm the milk and stir in the cacao powder. Avoid the milk reaching a high temperature as this will reduce the nutritional value.
For a cold chocolate milk use a shaker or blender with milk. If you require a sweetener you could add stevia, maple syrup, honey or coconut sugar.
Smoothie
Make a superfood smoothie by adding 1-2 Tbsp of raw cacao powder or nibs to your favourite recipe. Blend with strawberries, bananas or blueberries for an antioxidant boost.
Cereal topper
Give your traditional breakfast cereal extra flavour and a nutritional boost by sprinkling raw cacao powder over the top. Add to corn flakes, puffed rice, porridge or a healthy muesli.
Chocolate bar
As people are becoming more aware of the health benefits of raw cacao there are lots of raw organic chocolate bars available on the market. Break into small serves, eat with raw nuts, berries and an herbal tea as a mid-afternoon treat.
Are there any concerns?
Raw cacao powder can cause sensitivities in some people—especially those who experience migraines and are sensitive to salicylates, histamine and caffeine.
Summing up the goodness of raw cacao
- To reap the health benefits source raw cacao products—different to your typical baking cocoa
- Raw cacao is jammed packed with various nutrients and antioxidants for overall health
- Make your own hot chocolate and treats or simply add to everyday foods
References
- Di Mattia CD, et al. From Cocoa to Chocolate: The Impact of Processing on In Vitro Antioxidant Activity and the Effects of Chocolate on Antioxidant Markers In Vivo. Front Immunol. 2017 Sep 29;8:1207 https://www.ncbi.nlm.nih.gov/pubmed/29033932
- Berends LM, et al. Flavan-3-ols, theobromine, and the effects of cocoa and chocolate on cardiometabolic risk factors. Curr Opin Lipidol. 2015 Feb;26(1):10-9 https://www.ncbi.nlm.nih.gov/pubmed/25551798
- Int J Food Sci Nutr. 2016 Nov;67(7):773-8. doi: 10.1080/09637486.2016.1199664. Epub 2016 Jun 26.
- Cinquanta L, et al. Mineral essential elements for nutrition in different chocolate products. Int J Food Sci Nutr. 2016 Nov;67(7):773-8 https://www.ncbi.nlm.nih.gov/pubmed/27346251
- De Araujo QR, et al. Cocoa and Human Health: From Head to Foot--A Review. Crit Rev Food Sci Nutr. 2016;56(1):1-12 https://www.ncbi.nlm.nih.gov/pubmed/24915376
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