The Benefits Of Cacao (+ Healthy Hot Cacao Recipe)
Switching up your morning coffee for a nourishing hot cacao drink will not only help to reduce your caffeine intake, it will provide you with many vital nutrients and minerals.
The Benefits of Cacao: Nourishment for Body and Soul
Cacao is more than just the base ingredient for chocolate—it's a powerful superfood that has been cherished for centuries. Native to the Amazon and Central America, cacao has been used by ancient civilizations not only for its rich flavor but also for its potent medicinal properties. Today, cacao is gaining popularity as a health-enhancing food that offers a wide range of nutritional and therapeutic benefits. But with so many varieties available, it's important to understand the differences between ceremonial-grade cacao and non-ceremonial cacao, as well as the importance of sustainably farmed cacao for both health and the environment.
In this blog post, we will explore the many benefits of cacao, delve into its nutritional qualities, explain the difference between ceremonial-grade and non-ceremonial cacao, and highlight why sourcing cacao sustainably is essential for a healthier planet.
Nutritional Benefits of Cacao
Cacao is a nutritional powerhouse, packed with vitamins, minerals, antioxidants, and healthy fats. Here are some of the key nutrients that make cacao a valuable addition to your diet:
Rich in Antioxidants
Cacao is one of the richest sources of antioxidants, specifically flavonoids, which have been shown to help reduce oxidative stress and inflammation in the body. These antioxidants help neutralize free radicals, protecting cells from damage and contributing to the prevention of chronic diseases.
High in Magnesium
Magnesium is a mineral essential for many bodily functions, including muscle relaxation, nerve function, and maintaining a healthy heart rhythm. Cacao is an excellent source of magnesium, making it a great food to support overall wellness, especially for those with magnesium deficiencies.
Contains Healthy Fats
Cacao contains a combination of healthy fats, including oleic acid (a heart-healthy monounsaturated fat also found in olive oil) and stearic acid (a saturated fat that has been shown to have neutral effects on cholesterol). These healthy fats can support cardiovascular health and contribute to balanced hormone levels.
Rich in Fibre
Cacao is a good source of fiber, which is important for digestive health. Fiber helps regulate bowel movements, promotes a healthy gut microbiome, and contributes to feelings of fullness, making cacao a beneficial food for maintaining a healthy weight.
Mood-Boosting Compounds
Cacao contains several compounds known to enhance mood and promote relaxation, including:
Theobromine: A mild stimulant that has been shown to improve mood and cognitive function, similar to caffeine but without the jitters.
Phenylethylamine (PEA): Known as the "love drug," PEA is thought to stimulate the brain and release endorphins, creating feelings of happiness and pleasure.
Serotonin precursors: Cacao contains compounds that help support the production of serotonin, the brain's "feel-good" neurotransmitter.
Ceremonial-Grade vs. Non-Ceremonial Cacao: What's the Difference?
When it comes to cacao, not all products are created equal. While cacao in its raw form is a healthy and beneficial food, the way it is processed can significantly impact its nutritional value and effectiveness. The two main types of cacao on the market are ceremonial-grade cacao and non-ceremonial (or regular) cacao.
Ceremonial-Grade Cacao
Ceremonial-grade cacao is the highest-quality cacao available. It is traditionally grown, harvested, and prepared for spiritual and ceremonial purposes, often in indigenous cultures. This type of cacao is minimally processed to retain its full spectrum of nutrients and therapeutic properties. It is typically stone-ground and does not undergo high temperatures during processing, which helps preserve its antioxidants, vitamins, and minerals.
Flavor and Texture: Ceremonial-grade cacao tends to have a rich, deep, and complex flavor with subtle notes of fruit, spice, and earthiness. It is often used in ceremonial settings where its grounding and heart-opening qualities are emphasized.
Health Benefits: Because ceremonial-grade cacao is minimally processed, it retains more of its beneficial compounds, including theobromine, magnesium, and antioxidants, making it a powerful tool for improving mood, energy, and cognitive function.
Non-Ceremonial Cacao (Processed Cacao)
Non-ceremonial cacao is more commonly found in everyday products like chocolate bars, cacao powder, and cocoa mixes. While it still provides many of the same benefits as ceremonial-grade cacao, it typically undergoes more processing, including roasting and alkalizing, which can reduce the nutrient content.
Flavor and Texture: Non-ceremonial cacao can vary in flavor, but it often has a sweeter, more uniform taste due to additional processing and sugar additives.
Health Benefits: Non-ceremonial cacao still contains beneficial compounds, but the higher heat and processing can diminish some of its antioxidant and nutrient content. It may also be less potent in terms of its mood-boosting effects.
What Is Cacao Paste?
Also known as cacao liquor or cacao mass, cacao paste is the by-product created from grinding cacao nibs, which are fragmented cacao seed pods. The cacao nibs are naturally fermented after being broken up and are then dried in the sun.
How Do You Use Cacao Paste?
You can either buy cacao paste in blocks or pre-shaved. If you buy pre-shaved cacao paste, then you simply need to melt it with either boiling water or by heating it up on the stove. If you purchase cacao paste in larger blocks, then just chop it up with a knife till it is in smaller chunks or shaved and is easier to melt. Aside from using cacao paste in a hot beverage, you can use it in cooking or raw desserts.
Healthy Hot Cacao Recipe
Ingredients
10-20g of organic cacao paste
Milk of choice
Sweetener of choice e.g. maple, honey
Optional - additional superfoods like mushrooms
Method For Making Hot Cacao
Boil the kettle.
Depending on the type of cacao paste you have, cut or shave it into smaller chunks or shavings.
Add the desired amount of cacao to a heat-proof blender (we use a Nutribullet). We use 20g of cacao paste per person.
Pour about 50mL of boiling water per person into the blender, or until the cacao is submerged and can start to melt.
Give it a blend
Add milk of choice and any extra medicinal powders, such as medicinal mushrooms, medicinal herb powders or collagen for example.
Blend again.
Pour into a pot on the stove
Add about 1-2 tsp of honey per person
Stir the cacao and heat until it starts to show steam, but do not let it boil!
Pour into your favourite mug and enjoy
The Importance of Sourcing Sustainably Farmed Cacao
While cacao offers a wealth of health benefits, the sustainability of cacao farming is crucial for both human and environmental health. Here’s why sourcing sustainably farmed cacao matters:
Environmental Impact
Cacao farming, like many agricultural industries, can have a significant environmental impact if not managed properly. Unsustainable farming practices, such as deforestation, pesticide use, and water depletion, can harm ecosystems, contribute to biodiversity loss, and degrade the land over time. Sustainable cacao farming focuses on environmentally friendly practices such as agroforestry, organic farming, and the use of eco-friendly techniques to preserve the land and promote soil health.Fair Labor Practices
The cacao industry has long been associated with unfair labor practices, including child labor and low wages for farmers. By choosing sustainably sourced cacao, you are supporting farmers who are paid fair wages and who adhere to ethical labor standards. Many sustainably farmed cacao products are also certified by organizations like Fair Trade, which ensures that farmers and workers are treated with respect and receive fair compensation for their work.Supporting Local Communities
Sustainable cacao farming helps empower local communities by providing fair wages and promoting local economic development. By sourcing cacao from farmers who engage in sustainable practices, you contribute to the well-being of communities in cacao-producing regions, improving access to education, healthcare, and social services.Preserving Biodiversity
Sustainable cacao farming methods, such as agroforestry, integrate cacao trees into diverse ecosystems, allowing for a more balanced relationship with the environment. This helps preserve local wildlife, plant species, and forested areas, contributing to the protection of biodiversity and ecosystem health.
Conclusion
Cacao is a truly remarkable food that offers a wide range of health benefits, from improving heart health and boosting mood to providing essential nutrients like magnesium and fiber. Understanding the differences between ceremonial-grade and non-ceremonial cacao can help you make more informed choices about which cacao to include in your diet. Additionally, sourcing sustainably farmed cacao is crucial for supporting the environment, fair labor practices, and local communities.
When you choose to enjoy cacao, whether as part of a spiritual practice or a daily health ritual, remember that it’s not just a treat—it’s a way to nourish both your body and the planet. By choosing high-quality, sustainably sourced cacao, you're making a positive impact on your health and the world around you.
Hi, I’m Meg, a naturopathic herbalist helping people reconnect with their health through the power of plant medicine. I offer personalized herbal consultations Australia-wide, combining traditional wisdom with modern naturopathic principles to create tailored herbal support for your unique needs.
The information provided on this website is for general informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding any medical concerns or conditions you may have. Please see my full disclaimer here.
This article was written with support from AI
