The Superfood You Need in Your Desserts – Cacao Nibs
Cacao nibs are a game changer in terms of superfoods when considering nutritional content and health benefits, yet most people are more familiar with an acai bowl. Here is your guide on this amazing ingredient that can make your desserts delicious and healthy.
Keep reading to find out everything you need to know about cacao nibs, from uses, benefits, risks, and how to buy a safe brand!
What are Cacao Nibs
Cacao nibs are pieces of the cocoa bean. The cocoa tree produces pods that contain fruit and beans inside. These beans are harvested, fermented, peeled, and cracked open. What we’re left with are small dark pieces, the cacao nibs. They have a nutty, chocolatey taste when eaten in the nib form.
If cacao nibs were roasted and then ground up with extra cocoa butter and sugar, you would get the bars you think of when you picture chocolate. Cacao nibs are simply a form of chocolate that lacks the added sugar, fat, and grinding.
Benefits
Here is all the important information on this supper food you need! Plus, remember to learn about how to pick the right brand to avoid any of the risks listed below!
Nutrition
Cacao nibs should be the best-known superfood. They have so many benefits, all of which are proven with science-based research and information. The little nibs are rich in many nutrients, including magnesium, phosphorus, copper, zinc, iron, and manganese. The high content of magnesium is particularly important since magnesium is something that is used in hundreds of reactions in the body!
Cacao nibs are naturally low in sugar too and contain good amounts of fiber, protein, and healthy fats, all of which contribute to you feeling full, satisfied, and happy.
Antioxidants
Not only that but cacao nibs are jam-packed with so many antioxidants. Antioxidants are a critical component of Health which is why everyone and their mother talk about them. Antioxidants are needed to protect cells from damage due to free radicals. These antioxidants also are vital in order to reduce oxidative stress in the body.
Oxidative stress has been linked to so many illnesses and diseases such as cardiovascular disease, certain cancers, mental illness, and diabetes. The antioxidants in nibs are powerful. They are called polyphenols and include epicatechin, catechin, and procyanidins. By weight, cacao products, and other chocolate products, contain the highest amounts of these antioxidants of any food!
Other Health Properties
These antioxidants can also decrease inflammation, which also protects the body from illness since chronic inflammation is linked to heart disease and diabetes as well. Research has even found that the antioxidants in cacao products reduce the activity of a protein that causes inflammation. Besides that, cacao products have been found to have immune system-boosting properties.
This chocolatey ingredient is also a great way to improve brain activity. Some studies have found that eating cacao can help boost memory and cognitive function. There is even promising research on the benefits of the nibs’ antioxidants in terms of neuroplasticity, which is your brain’s ability to change and adapt.
Since most chocolate products contain high amounts of sugar, cacao nibs are perfect for people who want the benefits of chocolate without the spikes in blood sugar. Cacao can even help with blood sugar control issues and can improve your insulin sensitivity, the hormone that helps cells absorb and use blood sugar. Plus, some preliminary research has even found that cacao nibs are a good way to regulate cholesterol, increasing good cholesterol and decreasing bad cholesterol.
How to Use Cacao Nibs
Cacao nibs are just what you need if you’re a chocolate lover, with the flavor and depth of chocolatey goodness. While there’s nothing wrong with treating yourself every now and then to some good old Hersey kisses, cacao nibs are chocolate, yet they contain more health benefits than the average semi-sweet bar at the store.
Accountants can be used in many ways, such as adding them on top of yogurt bowls or into smoothies. They can be baked right into desserts and enjoyed that way as well. You can also use them in salads, ice cream, and even overnight oats. Some people eat raw cacao nibs and others prefer them roasted.
Roasted cacao nibs are a way to unlock more flavor in the product, so many choose to either buy the product pre-roasted or do it themselves. Make sure you are roasting them at low temperatures and watching them to reduce the chances of burning. These can be baked in the oven at around 250° F or roasted in a pan on medium heat. As for time, you’ll just want to watch and make sure they just toast slightly without turning black.
Risks
While cacao nibs are super important for health, they do come with some precautions and risks. Some side effects include contamination of the product. That is why you should always look for organic lab-tested brands. It’s also important to try to avoid polyphenol-rich foods such as chocolate if you are pregnant due to the potentially harmful effects on the baby.
Plus, an excessive amount of cacao nibs can cause anxiety, trouble sleeping, and jitteriness due to the caffeine in them. However, these nibs eaten in normal amounts are unlikely to cause these issues due to their low concentration of caffeine.
The Takeaway
Cacao nibs are absolutely amazing and more people should be eating them and talking about them. They have many benefits, including reducing your risk of cardiovascular disease, cancer, and diabetes. Cacao nibs are chocolate without all the drawbacks of added sugar and saturated fat. They contain healthy antioxidants, important minerals, fiber, healthy fats, and protein. Add them to your smoothies, baked goods, or yogurt bowls daily to unlock all these benefits.
Remember that health comes from within. Eat nutrient-dense food, move your body, and care for your mental health. Daily habits are the building blocks for emotional, mental, and physical health. As shown above, take care of your gut health! Learn everything you need to know about gut microbiota today for free here.