Before we get into the health benefits of cocoa beans, we need to dispel a common myth: chocolate is not just cocoa beans. Chocolate is made from cocoa beans, but it also has a lot of other ingredients added to it to make it chocolate. It contains roasted cocoa beans, milk powder, sugar, lecithin, and other ingredients.
It's important to understand that you don't get all the health benefits from chocolate. And the best cocoa benefits can be obtained from raw cocoa - the cocoa bean.
How are broken cocoa beans obtained?
After harvesting, the cocoa beans are fermented for about a week, then dried in the sun, roasted and crushed. It is only during the drying of the beans that the typical chocolate taste and aroma develop, which is especially pronounced when the beans are roasted. After the beans are broken, the cocoa bean shells are mechanically expanded, and the final product is broken cocoa beans.
Broken cocoa beans – benefits
These rich, chocolatey morsels are full of nutrients that are beneficial to health in many ways.
Nutritious cocoa beans are considered a superfood for a reason, containing more antioxidants than green tea, acai, blueberries, and pomegranates! Cocoa beans also have 4 times more antioxidants than dark chocolate !
Although cocoa nibs are small, they pack an impressive amount of nutrients.
Broken cocoa beans are one of the least processed cocoa products on the market and contain significantly less sugar than other chocolate products, in other words, it is chocolate in its most natural form.
30 grams of broken cocoa beans contain:
Calories: 175
Protein: 3 grams
Fat: 15 grams
Fiber: 5 grams
Sugar: 1 gram
Iron: 6% of the daily value
Magnesium: 16% of the daily value
Phosphorus: 9% of the daily value
Zinc: 6% of the daily value
Manganese: 27% of the daily value
Copper: 25% of the daily value
Unlike many chocolate products, cocoa nibs are naturally low in sugar, making them a healthier alternative for chocolate lovers !
Cocoa beans are rich in minerals, including iron, magnesium, phosphorus, zinc, and copper.
Phosphorus and magnesium are vital for healthy bones, while copper and iron are needed to produce red blood cells, which carry oxygen to your body.
Foods rich in magnesium
The magnesium in cocoa increases energy levels and reduces fatigue when consumed. Cocoa is one of the largest natural sources of magnesium. Magnesium also fights type 2 diabetes and osteoporosis and naturally lowers blood pressure. Magnesium is vital for over 300 functions in the body, including blood glucose control, protein synthesis and blood pressure regulation.
Anti-inflammatory properties
Cocoa beans and other cocoa products have strong anti-inflammatory properties.
Of course, short-term inflammation is an important part of your body's defense system, helping to protect against injury and disease. However, chronic inflammation is harmful and can be linked to a variety of health conditions, such as heart disease and diabetes. Increased production of free radicals is one possible cause of chronic inflammation. Foods rich in antioxidants, such as cocoa beans, can help combat this effect.
Side effects
Although cocoa beans are generally safe to consume, you should consider their potential side effects.
Cocoa beans contain the stimulants caffeine and theobromine. These compounds provide some health benefits, but can have negative effects if consumed in excess - side effects associated with excess caffeine can occur, including anxiety, nervousness and sleep problems. 30-50g. - or in other words - a full handful of cocoa beans per day is considered a safe dose, not causing any side effects.
Here are some ways to include broken cocoa beans in your diet:
Add broken cacao nibs to your favorite green smoothie.
Use them in baked goods, such as muffins or cookies.
Mix the broken cocoa beans together with the nut butter.
Sprinkle on salad ( salad with goat cheese and broken cocoa beans )
Spice up your morning oatmeal (chopped cocoa beans + nut butter + banana) .
Snack on nuts and dried fruits.
Sprinkle cocoa nibs into coffee drinks such as lattes and cappuccinos.
Make the most delicious cocoa bean balls.
Use them in place of chocolate sprinkles in granola recipes.
Sprinkle roasted cocoa beans on top of the yogurt.
Make Chia Pudding ( Chia Pudding with Broken Cocoa Beans )
Decorate a homemade cake
Sprinkle on ice cream or other favorite desserts ( Mango and broken cocoa bean ice cream )
As you can see, there are many ways to enjoy cocoa beans. Don't be afraid to experiment and discover new flavors ! It may take some time to get used to the rich, slightly bitter taste of broken cocoa beans, but once you get used to it, you won't even want to go back to sweet chocolate :)