Raw cacao powder has become increasingly popular among health enthusiasts, yet its therapeutic use dates back to 600 B.C. Historically referred to as the “Food of the Gods,” cacao was often reserved for the wealthy or those in poor health due to its high cost.
Modern science has recently begun to validate the health benefits of cacao, with growing evidence supporting its traditional medicinal uses. Made by cold-pressing seeds from the Theobroma cacao tree, raw cacao powder differs from cocoa powder, which is produced by roasting cacao seeds. While both contain beneficial cocoa flavanols, the roasting process can significantly reduce these compounds, making raw cacao a more nutrient-dense option.
Here are six science-backed reasons to include cacao or cocoa powder in your diet:
1. Supports Heart Health
Research suggests a link between cacao consumption and a lower risk of heart failure and cardiovascular disease. Cocoa flavanols, found in raw cacao and dark chocolate, improve blood pressure, vascular health, and platelet function. Regular consumption of flavanol-rich cacao may help reduce the risk of heart-related conditions.
2. Rich in Antioxidants
Cacao is a powerhouse of antioxidants, surpassing many other antioxidant-rich foods like green tea, wine, and blueberries. Even after processing, cocoa powder retains significant amounts of polyphenols, which help neutralize free radicals and protect against oxidative stress.
3. May Help Reduce Inflammation
Cacao’s flavanols have anti-inflammatory properties that may benefit those with chronic inflammatory conditions such as coronary heart disease or diabetes. Studies show that cacao consumption can lower markers of inflammation, potentially reducing the risk of inflammation-related diseases.
4. Improves Blood Sugar Control
Cacao flavanols have shown promise in reducing insulin resistance and improving glucose metabolism. Regular intake may help manage blood sugar levels, lower the risk of type 2 diabetes, and enhance insulin sensitivity.
5. Boosts Cognitive Function
Cacao flavanols are linked to improved brain health and cognitive performance, largely due to increased cerebral blood flow. Flavonoids also protect neurons from oxidative damage and may reduce the risk of neurodegenerative diseases like Alzheimer’s and stroke.
6. Potential Anti-Cancer Properties
Cacao’s antioxidants and flavonoids exhibit anti-cancer properties by inhibiting abnormal cell growth and promoting apoptosis (programmed cell death). While more research is needed, cacao shows potential as a natural preventative measure against cancer.
How to Incorporate Cacao Safely
Although cacao offers numerous health benefits, many chocolate products contain added sugars and fats that can offset its positive effects. To maximize its benefits:
- Opt for organic, raw cacao powder whenever possible.
- Choose dark chocolate with at least 70% cocoa content to retain antioxidant properties.
- Limit consumption of milk chocolate, which often contains high sugar levels and fewer nutrients.
Raw cacao can be substituted for cocoa powder in recipes like smoothies, baked goods, and hot chocolate. However, moderation is key—overindulging in high-calorie or sugary cacao products may negate its health benefits.
By mindfully adding cacao to your diet, you can enjoy its powerful health-boosting properties while maintaining balance in your overall nutrition.
