cacao nibs

All About Cacao Nibs – Nature’s Chocolate Chips

December 27, 2022

By now you’ve probably already heard about cacao nibs or there’s a big possibility you’ve seen them at your local stores. And now you’re wondering… Are they chocolate? Can I eat them raw? What are they for? Well, today, my friends, we will talk all about cacao nibs.

What are Cacao Nibs?

Cacao grows from the tropical tree whose scientific name, Theobroma cacao, translates to “food of the gods” in Greek. Chocolates are then made when cacao pods are harvested from the tree, turned into cocoa, and then processed into the yummy chocolates that we all love.

When the cacao pods are harvested from the tree, they are opened to remove the seeds. The seeds will then be fermented for about 2 days up to a week to eliminate bitterness, and then will be cleaned and dried under the sun. After drying, the beans will be roasted and then peeled to produce the cacao nibs.

At this point, some nibs are already being sold and consumed. Or, they go to the next step of the chocolate process which is grinding. Here, cacao nibs are ground into a chocolatey paste called chocolate liquor or cocoa mass.

Health Benefits

So, basically, cacao nibs are crushed cacao beans. And no, they are not like the sweet chocolate bars that we are used to. They typically have a bitter and pure chocolatey flavor, but packed with nutrients and antioxidants.

They are naturally low in sugar and good source of protein, fiber, minerals, and healthy fats. Cacao nibs also contain antioxidants, called flavonoids, that are good for lowering blood pressure and inflammation in the body.

Research also suggests that cacao nibs could keep the brain healthy and reduce memory decline in older people, due to an extract called lavado. They also contain psychoactive ingredients and other compounds that help increase the level of your happy hormones, serotonin and dopamine, which affects your mood and helps reduce symptoms of depression.

Nature’s Chocolate Chips

Cacao nibs may be bought in roasted or unroasted varieties and are usually available in the health food section of your local store. This superfood has also earned the nickname “nature’s chocolate chips” due to all the potential health benefits. For a healthier option, use them in place of the usual chocolate chips in your recipes. Just keep in mind that they also contain caffeine, and the amount that you consume can have similar side effects.

According to USDA, one serving of about 28 grams contains:

  • Calories: 130
  • Protein: 4 grams
  • Fat: 12 grams
  • Carbohydrates: 10 grams
  • Fiber: 8.99 grams
  • Sugar: 0 grams

Aside from munching on raw cacao nibs, you can also use them as a healthy alternative to chocolates:

  • Add them to cereals, trail mixes, nuts, oatmeal, or granola.
  • Instead of chocolate chips, add cacao nibs in cookies and brownies.
  • Mix them in smoothies and other drinks.
  • Use as toppings in ice cream and cakes.

Conclusion

At the end of it all, eating cacao nibs has both health benefits and risks. Technically speaking, since cacao is raw and unprocessed, it could be a good source of antioxidants and minerals which are beneficial for our health. 

You should always check the label for the calorie, fat and sugar content, which could potentially affect its overall health benefit. 

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Carissa Isip
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