The power of cacao: Health benefits you can’t ignore

If you’re a self-proclaimed chocoholic who has been trying to nix your chocolate habit for the sake of training, we have some good news for you: cacao, one of chocolate's main ingredients, is actually a true superfood. It’s nutrient-dense and packs a proper antioxidant punch, even bigger than that of blueberries and acai berries.¹

The Cacao tree is native to Central and South America and parts of Africa. It produces pods that house the precious cacao bean, which, when left unrefined and unprocessed, retains all of the important nutrients that provide its many health benefits.

But before you indulge those chocolate cravings, it's important to know that chocolate's nutritional value depends on its cacao content. Cacao beans can be processed and combined with sugar and other less-than-nutritious ingredients to make chocolate. As a general rule of thumb, the more cacao there is, the better it is for you.

In short, cacao is a natural superfood boasting many health benefits thanks to its nutrient density. Cacao is packed with flavonoids, potent antioxidants, such as epicatechin and catechin, which have protective benefits for your heart,² and theobromine, that can help boost your mood and energy levels.³

Cacao also contains several other important nutrients for athletes,⁴ including:

• Iron: Iron is important for your athletic performance because it is critical for proper oxygen delivery and metabolism.⁵ Cacao contains around 13.9 mg of iron per 100g.
• Magnesium: A vital micronutrient for energy production, muscle function, bone health, and blood sugar maintenance, magnesium is abundant in cacao. This makes it an ideal pre-training snack.
• Manganese: Important for energy production, bone development, and enzyme activity, manganese has been shown to be important for athletic performance.⁶
• Phosphorus: Some research suggests that phosphorus can help to reduce muscle pain following exercise, but it’s also important for strong, healthy bones and teeth.⁷
• Potassium: There is approximately 1520 mg of potassium per 100 g available in cacao, which can contribute to normal nerve and muscle functioning as well as energy metabolism.⁸
• Selenium: A potent antioxidant, selenium can help to improve muscle recovery and reduce the oxidative effects of chronic exercise.⁹

Cacao is available in several forms, but the most common types are cacao powder, cacao nibs, and dark chocolate.

What is cacao powder?

Cacao powder is made by cold-pressing raw cacao beans that are then milled into a powder. Unlike cocoa powder, which is produced through high-temperature roasting of the cacao bean, cacao powder retains its natural nutrient, antioxidant, and enzyme content.

Raw cacao powder has an intensely rich, bitter taste compared to cocoa powder. This makes it a less processed and nutrient-dense version of cocoa powder, and ideal for home bakers.

What are cacao nibs?

Cacao nibs are a healthy alternative to chocolate chips and are essentially just chopped-up chunks of cacao beans. The nibs have a crunchy texture and bitter taste and are a good source of the nutrients mentioned above.

What is dark chocolate?

Dark chocolate has a higher cacao content than commercially produced milk chocolate and a lower sugar content, making it a better choice. However, it is important to note that some dark chocolate brands contain high levels of refined sugars and are calorie-dense, so it is important to check the label and eat them in moderation.

Because cacao is packed with antioxidants and flavonoids, it is linked to several important health benefits for athletes, including:

• improved muscle recovery
• reduced inflammation
• better mood
• increased cognitive function
• enhanced athletic performance
• lower risk of heart disease and diabetes

Although cacao has many health benefits, there are some things to keep in mind.

Calories and fat content
While there’s no denying that cacao has some pretty amazing superfood powers, this isn’t a free pass to fill up on chocolate bars. Cacao powder, nibs, and dark chocolate can be high in calories and fat. Moderation is key, and how much you eat should be considered in your overall diet.

Caffeine content
Although the caffeine content of cacao is considerably less than a cup of coffee, you should factor this into your daily caffeine consumption to make sure you don’t have too much. High caffeine consumption is associated with anxiety, headaches, and restlessness, and it can be addictive.

Pregnancy
There is conflicting evidence available when it comes to consuming cacao during pregnancy. Some research has shown that consuming polyphenol-rich foods such as cacao during the third trimester could restrict your baby’s circulation.¹⁰ You should speak to your doctor for nutritional advice during pregnancy.

Keep cacao away from pets
Cacao is not a treat that can be shared with your four-legged friend. The theobromine found in cacao is toxic to cats and dogs, even more so than milk chocolate. So, it’s best to hide it away from pets.

Incorporating cacao into your diet is simple. You can start the day by sprinkling some cacao nibs over your porridge or breakfast bowl or adding a teaspoon to your smoothie.

Alternatively, you can mix cacao nibs with dried fruit and nuts for an energy-boosting trail mix. If you’re a fan of energy balls, add a teaspoon of cacao powder or a handful of cacao nibs to your favorite recipe.

If you’re looking for a healthier alternative to coffee, try substituting it with ground cacao powder for an instant antioxidant kick.

Cacao is the ultimate superfood that boasts a wide range of health benefits, which is all the more reason to indulge in some high-quality chocolate guilt-free. Of course, the cacao content matters, so check the packaging before selecting your favorite treat. Whether in powder or nib form, cacao is packed with nutrients that can easily be included in a well-balanced diet to help promote good health and enhance athletic performance.