Cacao Nibs Powder
What Are Cacao Nibs? Nutrition, Benefits, and Culinary Uses
Cacao Powder
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Science-Based Health Benefits of Cocoa
Here are 6 health benefits of Cocoa that are supported by scientific research.
1. Cacao nibs nutrition
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.
One ounce (28 grams) of cacao nibs provides (1Trusted Source):
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Calories: 175
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Protein: 3 grams
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Fat: 15 grams
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Fiber: 5 grams
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Sugar: 1 gram
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Iron: 6% of the Reference Daily Intake (RDI)
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Magnesium: 16% of the RDI
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Phosphorus: 9% of the RDI
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Zinc: 6% of the RDI
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Manganese: 27% of the RDI
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Copper: 25% of the RDI
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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 (2Trusted Source).
They’re rich in many minerals, including iron, magnesium, phosphorus, zinc, manganese, and copper. Magnesium is a mineral needed for over 300 different enzyme reactions in your body but lacking in many people’s diets (3Trusted Source).
Phosphorus, magnesium, and manganese are vital for healthy bones, while copper and iron are needed for producing red blood cells that supply oxygen to your body (4Trusted Source).
Additionally, cacao nibs are packed with potent plant compounds, including flavonoid antioxidants, which have been associated with numerous health benefits (5Trusted Source).
2. Anti-inflammatory properties
Short-term inflammation is an important part of your body’s defense system and helps protect against injury and illness.
On the other hand, chronic inflammation is harmful and has been linked to various health conditions, such as heart disease and diabetes (9Trusted Source).
Increased production of free radicals is one possible cause of chronic inflammation. Foods high in antioxidants — such as cacao nibs — help combat this effect (10Trusted Source).
Cacao nibs and other cocoa products have powerful anti-inflammatory properties. For example, research shows that cocoa polyphenols can reduce the activity of the protein NF-κB, which plays a pivotal role in inflammatory processes (11Trusted Source).
Test-tube and animal studies demonstrate that cocoa polyphenols effectively reduce levels of inflammatory markers, such as tumor necrosis factor alpha (TNF-alpha) and interleukin 6 (IL-6) (12Trusted Source, 13Trusted Source).
Some human studies indicate that cocoa can reduce inflammatory markers as well.
A 4-week study in 44 men found that those who consumed 1 ounce (30 grams) of cocoa products that contained 13.9 mg per gram of polyphenols had decreased levels of inflammatory markers (14Trusted Source).
3. May boost immune health
The potent anti-inflammatory and antioxidant properties of cacao nibs may have a positive impact on immune health.
Research shows that cocoa has beneficial effects on your immune system. For example, cocoa flavonoids help decrease inflammation, which can help improve overall immune response (15Trusted Source).
Cocoa may also improve the function of the gut-associated lymphoid tissue (GALT), an important part of the immune system located throughout your intestines. The GALT contains approximately 70% of all immune cells in your body (16Trusted Source).
Animal studies have demonstrated that cocoa may have protective effects against food allergies by positively impacting the GALT.
Cocoa-enriched diets have been shown to decrease sensitivity to oral antigens — toxins and allergens — by enhancing the function of a special layer in your intestines that helps protect against food allergy and maintain gut health (17Trusted Source).
A study in rats found that a cocoa-enriched diet inhibited the release of antibodies and inflammatory molecules that lead to serious allergic reactions, such as anaphylaxis, by strengthening the immune system (18Trusted Source).
These results suggest that cocoa products like cacao nibs may be particularly helpful for those with food allergies and other immune conditions. However, more research in this area is needed.
4. May benefit blood sugar control
Cacao consumption may benefit those with blood sugar control issues.
Human studies have shown that cocoa can help regulate blood sugar control and improve sensitivity to insulin, a hormone that helps cells absorb blood sugar.
A study in 60 people found that those who ate about 1 ounce (25 grams) of high-polyphenol dark chocolate daily for 8 weeks experienced greater reductions in fasting blood sugar and HbA1c (a marker of long-term blood sugar control) compared to a placebo group (19Trusted Source).
What’s more, a recent review of 14 studies in over 500,000 people showed that intake of 2 servings of chocolate per week was associated with a 25% reduced risk of diabetes (20Trusted Source).
Cacao nibs may be one of the best cocoa products to choose for blood sugar regulation, as they’re high in blood-sugar stabilizing antioxidants and do not contain any added sugar.
5. May improve heart health
Many studies have found that cocoa polyphenols — including catechins and anthocyanins — can benefit heart health in many ways.
Cocoa has been shown to reduce numerous heart disease risk factors, such as high blood pressure and cholesterol levels in human studies.
A review of 20 studies noted that consumption of flavonoid-rich cocoa products was associated with a significant reduction in blood pressure (2–3 mm Hg) over 2–18 weeks (21Trusted Source).
Cocoa intake has also been shown to improve blood vessel function, blood flow, and HDL (good) cholesterol while decreasing LDL (bad) cholesterol and inflammation — all of which can protect against heart disease (22Trusted Source).
In fact, population studies have linked cocoa intake to a reduced risk of heart failure, coronary artery disease, and stroke (20Trusted Source, 23Trusted Source).
6. Anticancer effects
The powerful antioxidants concentrated in cacao nibs may have anticancer properties.
Cocoa antioxidants — including epicatechins and catechins — help reduce inflammation, prevent the spread of cancer cells, and induce death in certain cancer cells.
For example, studies demonstrate that cocoa-enriched diets stopped the spread of colon cancer cells and induced colon cancer cell death in rodents (24Trusted Source).
Test-tube and animal studies also show that cocoa beans have protective effects against lung and prostate cancer (25Trusted Source, 26Trusted Source).
Additionally, population studies indicate that higher intake of flavonoid antioxidants, such as those found in cacao nibs, is associated with a reduced risk of certain cancers, including ovarian and lung cancer (27Trusted Source, 28Trusted Source).
Risks and side effects
Moringa has been used for thousands of years to help treat a wide range of conditions.
Although limited side effects have been reported, the authors of a 2021 review note that it may not be safe to take if you are pregnant. They also note that it could interact with medications used to treat diabetes, blood pressure, and thyroid disorders.
If you have an underlying health condition, speak with a healthcare professional before taking Moringa oleifera. It’s also important to follow the dosage guidelines on the label of any supplements.
The bottom line
Cacao nibs are a highly nutritious chocolate product made from crushed cocoa beans.
They’re exceptionally rich in antioxidants that help reduce oxidative stress and inflammation.
Cocoa products like cacao nibs have been linked to reduced heart disease and diabetes risk, as well as other health benefits.
Incorporating cacao nibs into a balanced diet is sure to boost health while satisfying your chocolate cravings.