by Cocoa The seeds are small pieces of cocoa bean. Cacao beans come from the cacao tree, which is native to the tropical region of Mesoamerica. The cocoa bean is used to make chocolate, cocoa powder and cocoa butter.
Cocoa beans contain a large amount of polyphenols, including flavonoids/flavonols. These compounds may have beneficial health effects and are believed to help reduce blood pressure and prevent the oxidation of low-density substances. lipoprotein (LDL) (“bad cholesterol”), and improve glucose and lipid profiles.
This article will discuss the nutritional facts of cocoa beans, the benefits of eating cocoa beans, special precautions and interactions, obtaining quality cocoa beans, and ways to enjoy cocoa beans.
Cacao beans are also called cocoa beans. The use of the word “cacao” versus “cacao” in research and general usage is inconsistent. This article will use the terms interchangeably.
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Cocoa seed nutritional information
100 grams (g), equivalent to approximately 3.5 ounces, of cocoa beans contain:
- Energy: 464 kilocalories (kcal)
- Protein: 14.3 grams
- Total lipids (fats): 42.9 grams
- Carbohydrates, by difference.: 35.7 grams
- Total dietary fiber: 32.1 grams
- Iron, Faith: 1.29 milligrams (mg)
- Fatty acids, total saturated: 25 grams
Cocoa is not a substitute for health care
While cocoa is believed to have health benefits, it is not a medicine or a substitute for medical care. Always talk to a healthcare provider about your symptoms and health concerns.
Why are cocoa beans healthy?
Cocoa beans are rich in polyphenols, particularly flavonoids. They also have alkaloids, such as theobromine. These substances have antioxidant properties and can contribute to a number of health benefits.
Benefits for cholesterol levels
A randomized controlled trial suggested that theobromine, which is the main alkaloid in cocoa, may help increase high-density lipoprotein (HDL) cholesterol (“good cholesterol”). Cocoa polyphenols are also thought to help modulate lipid metabolism (how the body processes and uses fats).
Reduce blood pressure
A 2015 study found that high consumption of cocoa chocolate over an eight-week period lowered blood pressure in participants with diabetes and hypertension.
Research from additional studies found that polyphenol-rich foods, such as cocoa, help reduce or maintain normal blood pressure in people with and without risk factors, such as high blood pressure, diabetes, and smoking.
Reduce the risk of cardiovascular disease
The beneficial substances in cocoa, such as polyphenols, may help reduce the risk of cardiovascular diseases and help prevent cardiovascular events and death.
This is believed to be because these substances can:
- Low blood pressure
- It has beneficial effects on LDL oxidation.
- Reduce platelet aggregation (how platelets stick together)
- Help with endothelial function (the lining of blood vessels, which plays an important role in keeping blood flow smooth)
- Improve vascular function
- It has anti-inflammatory properties.
- Improve insulin sensitivity (how the body responds to insulin to control blood sugar)
- It has antioxidant effects, helping to prevent DNA damage caused by free radicals (unstable molecules produced in cells)
Prevention of type 2 diabetes
A 2015 study found that cocoa may be beneficial in preventing the onset of type 2 diabetes. Healthy subjects who consumed two to six 1-ounce servings per week had a reduced risk of developing diabetes compared to those who consumed one serving. of 1 ounce less than once a month. More than one serving per day did not further decrease the risk.
Another study found that polyphenol-rich dark chocolate reduced fasting blood glucose levels in people with diabetes and overweight or obesity.
Improve cognitive functioning
Human clinical studies suggest that cocoa may help improve general cognition and working memory, especially in those within the older population who are at risk of or suffering from cognitive decline.
Research is promising in terms of the benefits of cocoa flavanols on cognitive functioning and neuroplasticity (the ability of the nervous system to change to respond to injury) in young adults, but more studies are needed.
What can reduce the benefits of cocoa?
There is evidence that fermenting and roasting cocoa beans reduces their flavanol content.
Cocoa beans are usually fermented after harvesting and then roasted. Fermentation and roasting significantly decrease the polyphenol and flavanol content of cocoa. Additional processing with alkalization (modifies the color of the cocoa and gives it a milder flavor) can result in a 60% decrease in the total flavanol content.
In addition to the loss of these substances through processing, commercial chocolate is often high in sugar and fat, which adds more calories to the cocoa servings.
Special Precautions and Interactions
Some evidence suggests that polyphenol-rich foods, such as cocoa, may have harmful effects on the fetus if consumed by the pregnant person in the third trimester, particularly constriction of the fetus. arterial duct.
This blood vessel connects two main arteries that carry blood from the heart. This can lead to neonatal pulmonary hypertension (a high blood pressure condition that affects the blood vessels in the lungs), which can have serious consequences.
More studies are needed to determine the safety of cocoa in late pregnancy.
Cocoa contains caffeine. While small amounts of caffeine during pregnancy are considered safe, it is best to keep your caffeine intake below 300 mg per day (about two 8-ounce cups of coffee). This total comes from all sources of caffeine, including cocoa and chocolate, coffee, tea, soft drinks, energy drinks, and herbs such as guarana and yerba mate, and anything else that contains caffeine.
High levels of caffeine can also be harmful to people who are not pregnant.
Symptoms of a caffeine overdose in adults may include:
- Changes in alert status
- Agitation, confusion, hallucinations.
- Difficulty breathing
- Dizziness
- Diarrhea
- Seizures/fits
- increased thirst
- Fever
- fast heartbeat
- Arrhythmia
- increased urine
- Muscle spasms
- Nausea vomiting
- Sleeping problems
Caffeine overdose in babies can cause:
- Muscles that are very tense and then very relaxed.
- Fast and deep breathing
- Nausea vomiting
- fast heartbeat
- Tremors
- Shock
If a caffeine overdose is suspected, seek medical help immediately and inform your treating medical provider of the following:
- Age, weight and condition of the person.
- Product name (ingredients and potency, if known)
- Time it was swallowed
- Amount of caffeine ingested
Do not induce vomiting unless told to do so by a poison control center or a health care provider.
Cocoa and danger to pets
Caffeine and theobromine in cocoa, including chocolate, are toxic to dogs and cats. Cats are less likely to eat cocoa or chocolate because of their flavor, but you should also keep it away from them.
Typically, the darker the chocolate, the greater the risk of your pet eating it. Bakery chocolate, cocoa powder and dark chocolate contain high amounts of these substances, with cocoa beans/cocoa nibs containing the highest amount and the most toxic.
If your pet ingests cocoa or chocolate, consider it a medical emergency. Call or go to the vet immediately.
Signs and symptoms of chocolate toxicity in dogs may begin two to 24 hours after ingestion and may include:
- Vomiting
- Diarrhea
- Rapid breathing or gasping
- Increased heart rate
- Increased body temperature
- Seizures
- Hyperactivity, anxiety or agitated behavior.
- Muscular stiffness
- Low blood pressure
Ingestion may cause pancreatitis (inflammation of the pancreas), heart failure, coma and death (in severe cases).
Acquisition of quality cocoa seeds
Cacao beans are available in many places, especially specialty stores and high-end chocolatiers.
Ways to enjoy cocoa beans
Cacao beans have a slightly sour and bitter taste and a crunchy texture. They can be eaten as is or added to sweet or savory dishes.
Some popular options for adding cocoa nibs include:
- Cookies
- Cakes
- overnight oats
- Salads
- smoothies
- Frozen
Summary
Cacao nibs are small pieces of cocoa bean. They are high in polyphenols and other substances that can provide health benefits, such as promoting cardiovascular health.
Polyphenol-rich cocoa can have harmful effects on the fetus when consumed in the third trimester. More research is needed in this area.
Cocoa contains caffeine. Caffeine level should be kept low during pregnancy. Large amounts of caffeine can also be harmful to people who are not pregnant.
Cacao beans are bitter and crunchy. They can be added to sweet or savory foods, such as salads, pastries, smoothies or ice cream.
