Almost everyone has heard of cocoa, the powder sourced from cocoa beans, used for making chocolate. There is nothing new to that statement to most people.
However, I was a little amazed when I realized that there comes cacao powder before cocoa powder and it was much more potent and beneficial for human health (obviously, not for my dog’s health). I came across this info on Dr. Alan Mandell’s channel, Motivationaldoc.
So, I did my own research. I have written extensively on foods great for health but never come across this topic. So, I am curious and want to share the insights I gained from the research.
To begin with, taking cacao powder may help users lower their blood pressure, reduce the risk of developing diabetes, reduce inflammation, lower heart disease risks, and improve brain function and mood. The health powder may also be beneficial for improving physical performance.
Cacao replenishes your body with iron, fiber, phosphorus, magnesium, manganese, and potassium.
So What is Cacao Powder?
Cacao is sourced from the same tree that Cocoa is, but it is the unprocessed version of the cacao bean. Cocoa powder and the chocolate you enjoy have passed through chemical processing and roasting. Most of the antioxidants and flavanols in your chocolate have been damaged due to processing.
Cacao is considered a superfood. It is richer in antioxidants than blueberries. Additionally, it is power-packed with minerals such as iron, magnesium, and calcium. When someone narrates to you the health benefits of dark chocolate, those benefits originate in cacao.
Dutch processing is the topical method used for mellowing your chocolate’s flavor. It helps darken the chocolate’s color and reduce its bitterness. Studies show that the process also gets rid of up to 90% of antioxidants in some cases.
The difference between cacao and cocoa powder is that the former is made by cold-pressing the beans while the latter is made after the beans have been roasted. However, you shouldn't expect much of a difference between the two flavors.
Health Benefits of Cacao Powder
So, what health benefits does cacao powder pack in?
1. Antioxidant Properties
Raw cacao supplies your body with 40 times the antioxidants present in blueberries. Blueberries have an Oxygen Radical Absorbance Capacity (ORAC) score of 2,400 per 100g. Raw cacao has an ORAC score of 98,000 per 100g.
Free radicals have the potential to damage body cells and tissue, increasing the risk of various diseases, including cancer. Besides pollution, smoking, and poor diet, the normal metabolic process also produces free radicals.
The flavonoids in cacao fight off the formation of these free radicals. A reduced level of free radicals in the body translates into lower cellular damage and inflammation.
2. Anti-Inflammatory Properties
Inflammation is commonly associated with various body ailments. Again, free-radical damage is a common cause of inflammation. It is important to realize that you are constantly exposed to the damaging effects of free radicals from various sources mentioned above. This is again where cacao comes into the picture. The flavonoids, mentioned above, in cacao stimulate your immune system to work on cells that can cause further problems.
3. Brain Health Benefits
Magnesium is one nutrient that is difficult to source from your normal diet. Include cacao into your diet and you can get closer to your RDA of this rare micronutrient. Among other health reasons, magnesium is important for your brain and heart.
An important function of magnesium is to convert glucose into energy. When you add cacao or another magnesium-rich food to your diet, you will feel the difference in terms of enhanced concentration and clarity.
Another way cacao benefits the brain is by preventing cognitive decline. The caffeine content in cacao powder is indicated to have neuroprotective properties. It is recommended to take it in moderation. The inflammation-reducing benefits of caffeine have been associated with preventing cognitive decline.
Additionally, caffeine is also found to make a positive impact on your gut microbiome. It may come as a surprise that your gut has a connection with your brain.
When there are disruptions to your gut microbiome, it affects the following aspects of your health:
- Neurological
- Behavioral
- Psychological
4. Heart Health Benefits
Cacao contains a flavonoid known as theobromine. It has been proven to help reduce LDL cholesterol levels and increase HDL cholesterol. When LDL cholesterol levels increase, the chances of heart disease increase.
It has further been studied that people in cacao-producing countries have lower heart disease levels and risks.
The caffeine in cacao has vasodilatory effects that can improve your physical performance. Additionally, the micronutrient has been known to reduce pressure against the heart.
The flavonoids mentioned above have further been indicated to protect the endothelium and prevent damage to them. Endothelium refers to the layer of walls in blood vessels. When it gets damaged, the circulatory and heart health starts declining.
5. Start Sleeping Better
Cacao has a micronutrient called tryptophan. It is an amino acid that can convert into melatonin. Melatonin is well known as the hormone responsible for creating sensations of sleepiness.
Yes, cacao has caffeine and you may be thinking that it can keep you awake. However, the theobromine in it balances the wakefulness properties of caffeine.
Additionally, tryptophan can further contribute to making you feel relaxed and happy. It can lead to the production of serotonin and dopamine, both of which are commonly referred to as ‘happy hormones’.
6. Rich Source of Iron
Do you know what plant-based food has the highest iron content? If you thought spinach, you missed by a long shot. The answer is cacao. Every 100g of cacao contains 13.9 mg of iron.
Spinach has 3.6 mg of iron and beef 2.5 mg per 100g. Let that sink in!
If you want to benefit from plant-based iron, it is recommended to take them with a vitamin C source. Examples include:
- Oranges
- Camucamu
- Kiwifruit
- Gubinge
7. More Calcium for Stronger Bones
When you think of calcium, you think of milk. You might have never thought of cacao. Yes, cacao is exceptionally rich in calcium and contains more of this mineral than cow’s milk. While cow milk has 125mg of calcium per 100ml, cacao has 160mg of it. Anyone who needs a dairy-free source of calcium should consider cacao.
8. Anti-Ageing Benefits
If you want to look and feel younger, consider adding more cacao to your diet. The flavonoids in these beans help prevent water loss from your skin. Additionally, they boost collagen production.
Both collagen and water are important for the skin to retain its elasticity and tone. Lack of these compounds can make your skin look aged and dry.
The consumption of cacao may also be beneficial in protecting your skin when you move out in the sun. This is because it has been shown to reduce sensitivity to UV light.
So, these are the most profound hidden health benefits of cacao that most people don't know about. So, the next time you choose your chocolate, you know what to look for!
Considerations Before Taking Cacao Powder
Like any other food, there are limitations to how much cacao powder you can include in your diet. The key areas of concern are as follows:
- Caffeine: While cacao has caffeine, its composition is not as high as in a cup of coffee. It is important to avoid adding excess of it to your diet.
- Sugar & Fats: Cacao is packed with so many nutrients and health benefits. Still, it has high sugar and fat content. Again, eating it in moderation is the right strategy.
Additionally, pregnant women should avoid cacao until they have had their babies. As always, chocolate, in any form, is a big NO for pets.
Conclusion
Cacao is a superfood. It is a rich source of various nutrients that improve your overall health and well-being. It is good for your brain and heart. It helps keep your skin younger, helps you sleep better, and makes your bones stronger. Besides, cacao also works as an anti-depressant and mood elevator. This is because it contains or triggers the production of neurotransmitters serotonin, phenylethylamine, tyrosine, and tryptophan. Thus, taking cacao is a delicious and healthy way to improve your mood.
Resources: Webmd, Myvegan, Begoodorganics, Healthline, Bonappetit