The Benefits of Cacao Beans: A Delectable Superfood

Discover the health and wellness benefits that come from including cacao beans in your diet.

The Benefits of Cacao Beans: A Delectable Superfood

Chocolate lovers all around the world know that the taste of chocolate is what dreams are made of. But did you know that behind every delicious bar of chocolate lies a humble cacao bean? Cacao beans have been cultivated for over 3,000 years and prized for their medicinal properties and health benefits. In this blog post, we'll explore the amazing benefits of cacao beans, their nutritional value, and how you can enjoy this delicious and nutritious snack.

Origin of Cacao Beans

Cacao beans have a rich and captivating history, tracing back to ancient civilizations in Central and South America. The Theobroma cacao tree, meaning 'food of the gods', originated in the tropical rainforests of the Andes. The ancient Mayans and Aztecs revered these beans, using them in religious ceremonies, as a form of currency, and, of course, for their precious chocolate. These civilizations discovered the process of fermenting and roasting cacao beans to unlock their enticing flavors. This revered bean eventually made its way across the globe, becoming a beloved ingredient in many cultures' cuisines, and the basis for our modern-day chocolate.

Nutritional Value & Health Benefits

Cacao beans are a powerhouse of nutrition. They are packed with an impressive range of vitamins and minerals including magnesium, iron, phosphorus, zinc, manganese, and copper. They also contain flavonoids, which are powerful antioxidants that help to neutralize harmful free radicals in the body. Additionally, cacao beans are rich in fiber, promoting healthy digestion and providing a feeling of fullness. They can also contribute to heart health, as flavonoids may lower blood pressure and improve blood flow to the heart and brain. High levels of magnesium in cacao beans can support muscle and nerve function and contribute to bone health. Additionally, studies suggest that theobromine, found in cacao beans, can help boost mood and cognitive function. Incorporating cacao beans into your diet can be a delicious way to support overall health and wellness.

Cacao in Various Forms

Cacao comes in several forms, each with its unique flavor and nutrient profile.

  • Cacao beans: The original form, cacao beans can be enjoyed raw for the most direct source of cacao's health benefits.
  • Cacao nibs: These are small pieces of crushed cacao beans that have a bitter, chocolatey flavor. They're a great addition to smoothies, granola, or desserts.
  • Cacao powder: This is made by crushing cacao beans into a fine powder. It's perfect for baking, making hot chocolate, or adding to smoothies.
  • Cocoa butter: Extracted from cacao beans, this rich fat is used in chocolate-making, baking, and beauty products.
  • Dark Chocolate: When cacao is processed into chocolate, the percentage of cacao it contains can vary. The higher the percentage, the more antioxidants and lower the sugar content. Look for dark chocolate bars that contains 70% cacao or higher for the most health benefits.

Each form provides a unique way to enjoy the health benefits and luxurious taste of cacao. Experimenting with different forms can help you find your preferred way to consume this delectable superfood.

Best Brands for Cacao

Several brands offer high-quality cacao beans, making it easier for consumers to enjoy the health benefits of this superfood.

  • Navitas Organics is a reputable brand known for its non-GMO, and fair-trade organic cacao beans. Their beans are minimally processed to retain their nutritional value and robust flavor.
  • Terrasoul Superfoods offers raw cacao beans sourced from small, organic farms. They pride themselves on their sustainably sourced and carefully tested products that ensure maximum quality and flavor.
  • Viva Naturals is another brand that offers certified organic, non-GMO, and sustainably harvested cacao beans. Their beans are known for their rich and full-bodied chocolate flavor.
  • Healthworks cacao beans are all-natural, hand-harvested, and carefully sun-dried. This brand is committed to delivering high-quality, nutrient-rich cacao beans to consumers.
  • Wild Foods specializes in single-origin cacao beans. Their beans are sun-dried, hand-peeled, and hand-sorted to ensure the best quality. They pride themselves on their fair-trade and environmentally-friendly practices.

Each of these brands offers their own unique take on cacao beans, but they all share a commitment to quality, sustainability, and taste. Choose the one that best suits your preferences and dietary needs.

Recipes to Enjoy Cacao Beans

There are numerous delicious ways to include cacao beans in your diet.

Cacao Smoothie: Blend together 1 banana, 1 cup of almond milk, 1 tablespoon of cacao powder, and a handful of ice. Enjoy this refreshing and nutritious smoothie as a quick breakfast or post-workout snack.

Cacao Energy Balls: In a food processor, combine 1 cup of dates, 1/2 cup of almonds, 2 tablespoons of cacao powder, a pinch of salt, and a splash of vanilla extract. Process until a sticky dough forms. Roll into balls, and refrigerate until firm. These energy balls make an excellent midday pick-me-up or pre-workout snack.

Cacao Infused Coffee: Brew a cup of your favorite coffee. Add 1 teaspoon of cacao powder and sweeten with honey or agave nectar. This cacao-infused coffee is a comforting way to start your day or a cozy afternoon treat.

Cacao Bean Yogurt Bowl: Begin with a cup of your favorite Greek yogurt. Top it with a handful of roasted cacao beans for a crunchy texture and a hint of chocolatey bitterness. Add a drizzle of honey or a sprinkle of coconut sugar for a touch of sweetness. Enhance the bowl with fresh fruits like banana slices or berries for added freshness and fiber. Complete the dish with a sprinkling of chia seeds or flax seeds for an extra nutrient boost. This cacao bean yogurt bowl serves as an indulgent yet healthy breakfast or snack, packed with protein, antioxidants, and a goodness of flavors and textures.

Frequently Asked Questions

Q1: What is the difference between cacao and cocoa beans?

A: The terms 'cacao' and 'cocoa' are often used interchangeably, but they do have different implications. 'Cacao' refers to the raw form of the chocolate plant, in this case, the beans, which haven't been roasted. 'Cocoa', on the other hand, refers to the beans after they have been roasted and processed.

Q2: Can you eat cacao beans raw?

A: Yes, cacao beans can be eaten raw and doing so maximizes their health benefits. However, they have a bitter taste. Some people enjoy this, but others prefer to consume them as part of a dish or a drink.

Q3: Where can I buy cacao beans?

A: Cacao beans can be purchased from various online and physical stores. You can find them in health food stores, certain supermarkets, or online marketplaces like Amazon. Brands like Navitas Organics and Terrasoul Superfoods offer high-quality, organic cacao beans.

Q4: How should I store cacao beans?

A: Cacao beans should be stored in a cool, dry place away from direct sunlight. An airtight container is ideal to prevent moisture from coming into contact with the beans.

Q5: Are cacao beans safe for everyone to eat?

A: Cacao beans are generally safe for most people to eat. However, they do contain caffeine, which can cause side effects like jitteriness and sleep disruption in some people. If you're sensitive to caffeine, you might want to limit your cacao consumption, especially in the evening. As always, if you have any specific health concerns, it's best to consult with a healthcare provider.

Q6: What are criollo beans?

A: Criollo beans are a variety of cacao beans, considered the 'prince of cacaos'. They are renowned for their delicate and complex flavor profile, with notes of fruit, nuts, and caramel. Criollo beans make up less than 5% of the world's cacao production due to their lower yield and vulnerability to diseases, making them highly prized and often used in luxury chocolate products. However, they still contain the same health benefits as other cacao beans, including a high antioxidant content and a rich supply of magnesium and fiber.

Q7: Is cacao present in chocolate liquor?

A: Yes, cacao is present in chocolate liquor. Chocolate liquor, also known as cocoa liquor, is the liquid form of chocolate in its purest state. It is produced by grinding the cacao beans into a smooth, liquid paste. This paste contains both the cacao solids and the cacao butter inherent in the bean, and it's this combination that forms the base of all chocolate products. Therefore, chocolate liquor is essentially pure cacao in liquid form.

Q8: How are chocolate bars made?

A: The process of making chocolate bars begins with harvesting cacao pods, which contain the cacao beans. The harvested cacao pods are split open, and the beans along with the surrounding pulp are scooped out and left to ferment for several days. This process develops the chocolate flavor. After fermentation, the beans are dried, cleaned, and roasted to bring out their flavor. The roasted beans are then cracked open, and the inner nibs are ground into a paste known as chocolate liquor. This paste is separated into cacao solids and cacao butter. To make a chocolate bar, the craft chocolate makers mix the cacao solids with cacao butter and sweetened with sugar. This mixture is then tempered - heated, cooled, and gently reheated - to give the chocolate a shiny finish and a satisfying snap. Finally, this mixture is poured into a mold and cooled to form a chocolate bar.


Cacao beans hold an unrivaled allure, being at the heart of our universally cherished chocolate dishes and offering a bounty of nutritional benefits. Their rich history, impressive nutritional profile, health benefits, and versatile use in recipes make them a truly remarkable superfood. As you relish the captivating taste of cacao, remember that every bite is a nod to ancient traditions and a step towards better health.