by Cake Nibs are small pieces of cocoa bean. Cacao beans come from the cacao tree, which is native to the tropical Mesoamerica region. The cocoa bean is used to make chocolate, cocoa powder, and cocoa butter.
That has a high amount of cacao nibs polyphenols, including flavonoids/flavanols. These compounds can have beneficial health effects and are believed to help lower blood pressure, prevent low-density lipoprotein oxidation lipoprotein (LDL) cholesterol (“bad cholesterol”), and improve glucose and lipid profiles.
This article will discuss cacao nib nutrition facts, the benefits of eating cacao nibs, special precautions and interactions, sourcing quality cacao fruit, and ways to enjoy cacao nibs.
Cocoa nibs are also called cocoa nibs. The use of the word “cacao” vs. “cocoa” in research and general usage is inconsistent. This article will use the terms interchangeably.
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Cacao Nib Nutrition Facts
100 grams (g), equivalent to about 3.5 ounces, of cocoa nibs contains:
- Energy: 464 kilograms (kcal)
- Protein: 14.3 g
- total lipid (fat): 42.9 g
- Carbohydrate, by difference: 35.7 g
- Fiber, a complete diet: 32.1 g
- Iron, Fe: 1.29 milligrams (mg)
- Fatty acids, saturated total: 25 g
Cocoa is not a Health Care Agent
Although cocoa is believed to have health benefits, it is not a cure and is not a substitute for medical care. Always talk to a health care provider about your symptoms and health concerns.
Why are Cacao Nibs Healthy?
Cacao nibs are rich in polyphenols, especially flavonoids. They also have alkaloids, for example theobromine. These substances have antioxidant properties and may contribute to a number of health benefits.
Benefits for Cholesterol Levels
A randomized controlled trial suggested that theobromine, which is the main alkaloid in cocoa, may help increase high-density lipoprotein (HDL) cholesterol (“good cholesterol”). The polyphenols in cocoa are also believed to help modulate lipid metabolism (how the body processes and uses fats).
Lowering Blood Pressure
A 2015 study found that high cocoa chocolate consumption over an eight-week period reduced blood pressure in participants with diabetes and hypertension.
Research from additional studies found that polyphenol-rich foods, such as cocoa, help lower or maintain normal blood pressure in people with and without risk factors, such as arterial hypertension, diabetes, and smoking.
Lowering the Risk of Cardiovascular Disease
The beneficial substances in cocoa, such as polyphenols, can help lower the risk of cardiovascular disease and help prevent cardiovascular events and death.
This is believed to be because these substances may:
- Lower blood pressure
- Beneficial effects on LDL oxidation
- Reduce platelet aggregation (how platelets stick to each other)
- Help with endothelial function (the lining of the blood vessels, which plays a major role in keeping blood flowing smoothly)
- Improve vascular function
- Has anti-inflammatory properties
- Improve insulin sensitivity (how the body responds to insulin to manage blood sugar)
- Have antioxidant effects, which help prevent DNA damage caused by free radicals (unstable molecules produced in cells)
Prevent Type 2 Diabetes
A 2015 study found that cacao may be beneficial in preventing the onset of type 2 diabetes. Healthy subjects who had up to two to six 1-ounce servings per week had a reduced risk of developing diabetes compared to those who had 1-ounce servings less than monthly. More than one serving per day did not further reduce the risk.
Another study found that polyphenol-rich dark chocolate reduced fasting blood glucose levels in people with diabetes and overweight or obesity.
Improving Cognitive Functioning
Human clinical studies suggest that cocoa may help improve general cognition and working memory, especially for those within the elderly population who are at risk for or experiencing cognitive decline.
Research is promising regarding the benefits of cocoa flavanols on cognitive functioning and neuroplasticity (the ability of the nervous system to change to respond to injury) in young adults, but further study is needed.
What can reduce the benefits of cocoa?
There is evidence that fermentation and roasting of cocoa beans reduces their flavanol content.
Cocoa beans are usually fermented after harvesting and then roasted. Fermentation and roasting significantly reduce the polyphenol and flavanol content of the cocoa. Further processing with alkalinity can result in a 60% reduction in total flavanol content (modifies cocoa color and gives it a milder taste).
In addition to the loss of these substances with processing, commercial chocolate tends to have a high sugar and fat content, adding more calories to a serving of cocoa.
Special Precautions and Interactions
Some evidence suggests that polyphenol-rich foods, such as cocoa, may have adverse effects on the fetus if consumed by the pregnant person in the third trimester, particularly fetal restraint. ductus arteriosus.
This blood vessel connects two main arteries that carry blood away from the heart. This can lead to neonatal pulmonary hypertension (a high blood pressure condition that affects the blood vessels in the lungs), which can have serious consequences.
More studies are needed to determine the safety of cocoa in late pregnancy.
Cocoa contains caffeine. Although small amounts of caffeine during pregnancy are considered safe, it is best to keep caffeine intake below 300 mg per day (about two 8-ounce cups of coffee). This total comes from all sources of caffeine, including cocoa and chocolate, coffee, tea, soft drinks, energy drinks, herbs such as guarana and yerba mate, and anything else that contains caffeine.
High levels of caffeine can be harmful to non-pregnant people as well.
Symptoms of caffeine overdose in adults include:
- Changes in alertness
- Agitation, confusion, hallucinations
- Trouble breathing
- Dizziness
- Diarrhea
- Convulsions/seizures
- Increased thirst
- Fever
- Rapid heartbeat
- Irregular heartbeat
- Increased urination
- Muscle twitching
- Nausea, vomiting
- Trouble sleeping
Caffeine overdose in children may cause the following:
- Muscles that are very tense, then very relaxed
- Breathing fast, deep
- Nausea, vomiting
- Rapid heartbeat
- Tremors
- Shock
If a caffeine overdose is suspected, seek medical help immediately and tell the attending medical provider the following:
- Age, weight and condition of the person
- Product name (ingredients and strength, if known)
- Time to swallow it
- Amount of caffeine ingested
Do not induce vomiting unless directed to do so by a poison control person or health care provider.
Cocoa and Danger to Pets
The caffeine and theobromine in cocoa, including chocolate, are toxic to dogs and cats. Cats are less likely to eat cocoa or chocolate because of the taste, but it should also be kept away from them.
Generally, the darker the chocolate, the higher the risk if your pet eats it. Baker’s chocolate, cocoa powder, and dark chocolate contain high amounts of these substances, and the cocoa beans/nibs contain the most and are the most toxic.
If your pet ingests cocoa or chocolate, consider it a medical emergency. Call or go to the vet immediately.
Signs and symptoms of chocolate toxicity in dogs may begin two to 24 hours after ingestion and may include:
- Vomiting
- Diarrhea
- Fast breathing or panting
- Increased heart rate
- increased body temperature
- Seizures
- Hyperactivity, anxiety, or agitated behavior
- Muscle rigidity
- Low blood pressure
Ingestion may occur pancreatitis (inflammation of the pancreas), heart failure, coma, and death (in severe cases).
Sourcing Quality Cacao Nibs
Cacao nibs are available in many places, especially specialty shops and high-end chocolatiers.
Ways to enjoy Cacao Nibs
Cacao nibs have a slightly acidic and bitter taste, and a crunchy texture. They can be eaten as is or added to sweet or savory dishes.
Common choices for adding cocoa nibs include:
- Cookies
- Cakes
- Oats overnight
- Salads
- Smoothies
- Ice cream
Summary
Cacao nibs are small pieces of cacao bean. They are high in polyphenols and other substances that can provide health benefits, such as promoting cardiovascular health.
Polyphenol-rich cocoa may have harmful effects on a fetus when consumed in the third trimester. More research is needed in this area.
Cocoa contains caffeine. Caffeine should be kept to a low level during pregnancy. Large amounts of caffeine can be harmful to non-pregnant people, as well.
Cacao nibs are bitter and crunchy. They can be added to sweet or savory foods, such as salads, pastries, smoothies, or ice cream.
