Cacao

Cacao is the raw, unprocessed form of chocolate. It comes from the seeds of the Theobroma cacao tree, commonly referred to as cacao beans. These beans are processed to make cacao powder, cacao nibs, and various chocolate products. Cacao is distinct from cocoa, which is often processed at higher temperatures and may have added sugars​.

Cacao is rich in antioxidants, particularly flavonoids, which help reduce inflammation and improve heart health by lowering blood pressure and enhancing blood vessel function. It also contains minerals like magnesium and iron, which support various bodily functions including blood sugar regulation and energy production. Additionally, cacao can improve mood, boost cognitive function, and even promote healthy skin by protecting against UV damage and enhancing hydration​.

Cacao products, such as raw cacao powder and cacao nibs, are minimally processed and retain more of their natural antioxidants and nutrients compared to regular chocolate, which is often processed and sweetened. Regular chocolate, especially milk chocolate, contains added sugars and fats, which can diminish its health benefits​.

Cacao can be used in a variety of ways. You can add raw cacao powder to smoothies, yogurt, oatmeal, and baked goods. Cacao nibs can be sprinkled on desserts or mixed into trail mixes for a crunchy, chocolatey addition. For a warm drink, mix cacao powder with milk and a natural sweetener to make a rich hot chocolate​.

While cacao is generally safe for most people, it contains small amounts of caffeine and theobromine, which can cause jitteriness or sleep disturbances if consumed in large quantities. People who are sensitive to these stimulants or who are pregnant should monitor their intake. Additionally, overconsumption of cacao may lead to excessive intake of certain minerals like magnesium and iron​.