Raw cacao is one of those foods where the advertising promises and real science actually meet. The unprocessed beans from the fruit of the Theobroma cacao tree contain over 1200 active nutrients, and about 10% of their mass is antioxidants. When it comes to antioxidant density, raw cacao has no equal in the food world.
In short: if you want to get magnesium, iron, dietary fiber and a better mood into your diet with a single spoonful, raw cacao powder is one of the easiest options. Below I’ll go through what exactly is in it, why it works on the body and how to use it at home.
Why raw cacao matters
Antioxidants are substances that slow the formation of free radicals and help regulate aging processes, cholesterol levels and much more. In a healthy body, antioxidants and free radicals are in balance. If that balance tips the wrong way for too long — constant stress, a sleepless night, poor diet, smoking — free radicals can start damaging cells.
This is where raw cacao beans come in. Their polyphenols break the chain reactions that would otherwise damage LDL cholesterol and the lining of the blood vessels. Regular roasted cocoa loses much of these compounds during processing — the raw-processed version retains almost all of them.
What is actually in raw cacao
Raw cacao powder has a surprisingly dense nutrient profile. Here is what’s worth knowing:
- Dietary fiber, vitamin E and vitamin C plus mood-influencing compounds — L-tryptophan, 5-HTP, serotonin, dopamine and phenylethylamine. The last one is the reason people say chocolate makes you happy — and that is no myth.
- Magnesium — raw cacao beans are one of the densest sources of magnesium there is. Magnesium supports the heart, brain function and digestion, relaxes muscles, strengthens bones and increases the body’s alkalinity. When you get enough magnesium, blood flow improves and oxygen and nutrients reach the tissues faster.
- Iron — 28 g of raw cacao covers 314% of the US RDA for daily iron. Iron is part of hemoglobin and protects against anemia.
- Chromium — the amount is enough to cover the daily requirement. Chromium helps keep blood sugar levels stable, which in turn reduces sugar cravings.
- Other minerals — calcium, potassium, zinc, copper and sulfur are all present in substantial amounts.
Cacao beans are about 55% fat. It consists of cacao oil, cacao butter and theobromine. They also contain a small amount of theine, starch, ash and protein. Theobromine stimulates the central nervous system, relaxes muscles and widens blood vessels. Its stimulating effect is about ¼ that of caffeine — enough to feel alert, but not so aggressive that it interferes with falling asleep in the evening.
What raw cacao actually does in the body
In practice, all of the above comes down to three things. First, raw cacao beans reduce appetite — especially sugar cravings — and thereby support weight maintenance. Second, they improve attention and focus without coffee’s aftereffects. Third, thanks to their serotonin and phenylethylamine content, they simply lift your mood.
So what happens when you add a spoonful of raw cacao powder to your morning smoothie? You get magnesium (for the muscles), iron (for the blood), polyphenols (for the blood vessels) and a mild stimulant (as a bonus) all at once. All of it comes from one unprocessed food whose flavor is actually very deep and pleasant.
How to use raw cacao at home
There is a wide choice of cacao products: cacao nibs (crushed beans), raw cacao powder, cacao mass and various cacao snacks. For everyday kitchen use, the powder is the most versatile.
- Mix a spoonful into yogurt, kefir or a smoothie.
- Make a warm drink — cacao powder, hot water or plant milk, a pinch of cinnamon, and honey if you like.
- Use it as an ingredient in raw chocolate or healthy desserts — a mix of cacao powder, coconut oil and maple syrup makes raw chocolate in a couple of minutes.
- Cacao nibs go well on porridge or salad — a crunchy texture and a slightly bitter taste.
You can find raw cacao powder here.
FAQ
Are raw cacao and regular cocoa powder the same thing?
No. Regular cocoa powder is roasted and often alkalized, which destroys much of the antioxidants and heat-sensitive compounds. Raw cacao powder is processed at a low temperature (below 45 °C) so that the nutrients are preserved.
How much raw cacao can you eat per day?
In moderation — 1–2 tablespoons of powder or a couple of spoonfuls of nibs a day is safe for most people. People with a sensitive heart or high blood pressure should keep the amount smaller because of theobromine’s stimulating effect, and watch how their body reacts.
Is raw cacao suitable in the evening?
Be careful. Theobromine and a small amount of caffeine can interfere with sleep in some people. If you are sensitive, limit eating raw cacao beans to the afternoon or earlier.
Author: Veronika Otter
Source: Turg.Fitness.ee
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