Cacao nibs are small parts of crushed cacao beans with a bitter and chocolate flavor. The cocoa tree Theobroma cacao bears these beans. These beans are dried after harvesting, then fermented and later cracked into these nibs. These may be roasted or unroasted (raw nibs of cacao). What nutrients do these nibs have? What are their health benefits? How can one use them and what are the words of caution on them?
Cacao nibs: nutrition
Looking small but these nibs are full of nutrients. These are least processed and hence their nutrients are preserved with no added things. They are low in sugars. Hence they are a healthier alternative to chocolates. 1 ounce of these cacao nibs have 175 calories and 15 grams of fats. Sugar is 1 gram while protein is 3 grams. They have 5 grams fiber. Thus, these nibs are rich in fiber and protein and also good fats.
Cacao nibs (Source: Amazon)These nibs have a lot of vitamins and minerals. They are loaded with manganese, magnesium, iron, phosphorus, zinc and copper. Magnesium is essential for 300 body enzymes but most diets are deficient in it. Overall, these nibs are good for bone health and anemia correction.
They also have a lot of flavonoid antioxidants. These are beneficial for health and can mop up the free radicals that destroy cells and cause chronic diseases. Flavonoids in these nibs include epicatechin, catechin, procyanidins and the like.
Health benefits
Acute controlled inflammation helps the body overcome insults of physical or infectious nature. But chronic or severe inflammation is bad. The chronic inflammation is the root cause of several diseases related to heart, brain and arteries. Free radicals cause them and cacao nibs control this attack and inflammation.
Animal and human studies have shown that the nibs decrease inflammatory markers in blood of users. Thus, they also indirectly boost immunity. They also directly improve the actions of gut-associated lymphoid tissue (GALT). This can reduce food allergies, multiple studies have shown. More studies in this direction are awaited.
Cacao nibs (Source: Health line)It helps diabetics with blood sugar control. It heightens insulin sensitivity and in this matter, they are better than chocolates that might have added sugars in it. The polyphenols help the heart and arteries. This improves blood flow and decreases risk of cardiovascular accidents.
The antioxidants also have anticancer potential and in vitro and animal studies confirm these findings. Population studies also show that these nibs can lower risk of ovarian and lung cancer.
Uses and precautions
One can add these nibs to sweet dishes and desserts. Some incorporate them in savory dish recipes too. Smoothies can get richer with addition of these nibs. One can add them to breads and muffins. Nut butters can be made healthier with addition of these nibs.
Raspberry cacao nib yoghurt parfait (Source: Low carb)One can add them in oatmeal, and have them with nuts and seeds, coffee, cappuccino, sauces, chocolate milks, and in yoghurts. One can use it as a crust over steak or duck.
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But cacao nibs have caffeine and theobromine and can stimulate thd brain excessively. This can be more prominent in children, pregnant and breastfeeding mothers. It can be allergenic especially in people sensitive to chocolate or dietary nickel.