Cacao nibs are small pieces of crushed cacao beans — or cocoa beans — that have a bitter, chocolatey flavor.
They’re produced from beans derived from the Theobroma cacao tree, also known as the cocoa tree. Cocoa beans are dried after harvesting, then fermented and cracked to produce small, dark bits — or cacao nibs.
Some cacao nibs are roasted while others are not. Unroasted cacao nibs are called raw cacao nibs.
These rich, chocolatey nibs are loaded with nutrients and powerful plant compounds that have been shown to benefit health in many ways.
This article reviews cacao nibs, including their nutrition, benefits, and how to add them to your diet.
Though small in size, cacao nibs are packed with an impressive amount of nutrients.
They’re amongst the least processed cocoa products on the market and substantially lower in sugar than other chocolate products, making them a healthier alternative for chocolate lovers.
Unlike many chocolate products, cacao nibs are naturally low in sugar. They’re also a good source of fiber, protein, and healthy fats — nutrients that help promote feelings of fullness
COCOA NIBS INFORMATION – 7 benefits for health
Here are 7 great nutritional benefits from eating this great, ancient ingredient.
1. Antioxidants
In my opinion this is the best reason to eat cacao nibs or dark chocolate in general. Antioxidants help fight off free radical damage in the body which can cause DNA damage, premature aging and even cancers. Think of antioxidants as firefighters putting out a blaze. And cacao is one of the highest sources of antioxidants
2. Flavonoids
Flavonoids come from plants and can be responsible for giving pigmentation and colors to being involved in UV filtration. They are similar to antioxidants in that they have a free radical scavenging capacity and have anti-cancer properties while other flavonoids show potential for anti HIV function. We get flavonoids from fruits, vegetables, teas, wine and a significant amount from cacao. Essentially the antioxidant activity comes from flavanoids
3. Can Fight Cardiovascular Disease
There is a positive relationship between intake of flavonoid rich foods such as cacao and lower rates of cardiovascular-related mortality. In the 1930’s to early 50’s flavonoids were actually referred to as ‘Vitamin P’ because of the effect they had on the permeability of vascular capillaries. That study linked here has shown that as little as 5 grams of cacao powder is sufficient to elicit significant vasodilation of the brachial artery.
4. Fiber
There is a huge amount of fiber in just a one ounce serving of cacao nibs. 9 grams! This can help control your blood pressure and blood glucose levels. This fiber can also help lower blood cholesterol as well as helping keep bowel movements regular. You and I are close now and I think we can definitely talk about that…
5. Magnesium
A one ounce serving of cacao nibs has 64 milligrams of magnesium making it one of the best dietary sources of it. Magnesium is starting to be really recognized as a very key element for the body as it is involved in hundreds of functions in the body such as:
- protein synthesis
- muscle and nerve function
- blood glucose control
- blood pressure regulation
6. Potassium
This time in a one ounce serving you are looking at 183 mg of potassium! Potassium is crucial for life, it is key in heart, kidneys and other organs to function properly. Potassium is found in a lot of foods including cacao nibs but the average person is not eating a healthy diet and low potassium is associated with:
- risk of high blood pressure
- heart disease
- stroke
- arthritis
- cancer
- digestive orders
- infertility
7. Improved Mood
Chocolate and cacao help stimulate the brain into releasing neurotransmitters that can trigger feel good hormones. One of those unique neurotransmitters released by cacao is phenylethylamine. This “love drug” releases endorphins giving us alertness, contentment and a better sense of well-being.