Cacao vs. Cocoa: The Chocolate Upgrade Your Body Deserves
Real Chocolate, Real Benefits. Uncover the Hidden Differences Between Cacao & Cocoa and Why It Matters for Your Health.
If you love chocolate, you’ve probably heard that dark chocolate is rich in antioxidants and can benefit your health. And that’s probably music to your ears! But before you reach for that candy bar, there’s something you need to know: not all chocolate is created equal.
There’s a big difference between cacao and cocoa, and it’s important to know which one you’re actually eating. While raw cacao is packed with nutrients, many chocolate products on the market are heavily processed and loaded with unhealthy additives.
Let’s dive into the truth about dark chocolate and how to make sure you’re getting the real deal.
Cacao vs. Cocoa: What’s the Difference?
Cocoa and cacao both come from the same source—the cacao bean—but the way they are processed makes all the difference.
Cacao is made by cold-pressing unroasted cacao beans. This method preserves all the natural antioxidants and nutrients.
Cocoa is made by roasting cacao beans at high temperatures, which destroys many of those beneficial antioxidants.
If you’re eating chocolate for health benefits, raw cacao is the better choice. Many mass-produced chocolates contain processed cocoa, mixed with unhealthy ingredients like refined sugar, high fructose corn syrup, and soy lecithin. Some even replace natural cocoa butter with vegetable oils, stripping the chocolate of its natural goodness.
The Hidden Dangers in Processed Chocolate
Popular chocolate brands (think Halloween candy brands) often use additives that can harm your health. One common ingredient is soy lecithin, which is usually derived from genetically modified soy. Studies suggest that soy lecithin may increase the risk of breast cancer, affect fertility, and even hinder brain development in children. (1)
Additionally, processed chocolate often contains dairy, which blocks the absorption of antioxidants, further reducing any potential health benefits. If you’re buying dark chocolate, always check the ingredient list. Look for at least 70% cacao content and avoid chocolates with added sugars and artificial ingredients. (2)
The Powerful Health Benefits of Cacao
When you choose real cacao or high-quality dark chocolate, you’re giving your body a powerful boost of antioxidants and minerals. In fact, cacao contains more antioxidants than blueberries and acai berries! Dark chocolate also contains iron, magnesium, copper, and manganese. Studies have shown that it can even help lower blood pressure and prevent oxidative damage.
Here are just a few of its amazing health benefits:
1. Packed with Antioxidants
Cacao contains more antioxidants than wild blueberries, pomegranates, and even camu camu berries. These antioxidants fight off free radicals—unstable molecules that cause cell damage and increase disease risk. The higher the cacao content in your chocolate, the more antioxidants you’re getting! (3, 4)
2. Supports Heart Health
Flavanols, a type of antioxidant found in cacao, improve blood flow, lower blood pressure, and reduce the risk of heart disease. Studies show that people who consume dark chocolate regularly have better heart circulation and fewer cardiovascular problems over time. (5)
3. May Help Prevent Cancer
The flavonoids in cacao are believed to have cancer-fighting properties. While research is still ongoing, studies suggest that these compounds help neutralize cancer-causing free radicals in the body. What’s more, these same compounds may inhibit cancer cell proliferation and induce apoptosis. And you know, the pure joy of eating chocolate may even contribute to cancer prevention! (6)
4. Boosts Brain Function
Eating cacao improves cognitive function and memory, especially in older adults. In particular, cacao helps alleviate mental fatigue. Research also shows that flavonoid-rich foods, like dark chocolate, improve blood flow in the brain, which may help prevent dementia and stroke. (7, 8)
5. Improves Mood and Reduces Stress
Ever wonder why chocolate makes you feel happy? Cacao increases serotonin and dopamine levels in the brain, helping to boost mood and reduce stress. A compound in cacao, phenylethylamine (PEA), is also called the love chemical, and for good reason. It helps us feel positive emotion. It’s a natural way to feel good! (9)
6. Helps Regulate Cholesterol
Unlike processed chocolate, raw cacao contains minimal unhealthy fats and no trans fats. Cacao butter contains heart-healthy fats that help maintain good cholesterol levels. Heart-healthy fats include oleic acid, also found in olive oil, and stearic acid, which supports a healthy ratio of HDL and LDL cholesterol. (10)
7. Supports Healthy Blood Sugar Levels
Studies show that consuming a small amount of high-quality dark chocolate daily may benefit people with diabetes. Here, raw cacao really outshines processed cocoa. Oxidative stress can lead to metabolic problems and insulin resistance. The antioxidants in cacao, especially flavanols, may improve insulin sensitivity. Just be sure to choose low-sugar or sugar-free options! (11)
How to Choose the Best Dark Chocolate
So how can you make sure you’re getting all these health benefits? Follow these simple tips:
Go for at least 70% cacao. The higher the cacao content, the more antioxidants and nutrients you’ll get.
Avoid chocolates with added sugars, soy lecithin, and artificial ingredients. These additives cancel out the benefits of cacao.
Try cacao nibs or raw cacao powder. They are the purest forms of cacao and can be added to smoothies, oatmeal, or homemade chocolate treats.
Watch out for soy lecithin and dairy, which block antioxidant absorption.
Final Thoughts
Dark chocolate can be a delicious and powerful superfood when you choose the right kind. Opt for raw cacao or high-percentage dark chocolate to enjoy the full range of health benefits. Skip the processed candy bars, and treat yourself to real, nutrient-rich chocolate that’s good for your body and mind!
Wondering what to do with all those cacao nibs? We’ve got you! Check out this course: Making Chocolate At Home With David Avocado Wolfe. Creating your own chocolates becomes not only a nutrient-boosting pastime but also a way to save on the rising cost of chocolate.
DIY Real Chocolate Recipe
All dark chocolate is not created equal! In order to reap the health benefits, you have to ensure that you’re eating real chocolate. To make your own at home, you only need three ingredients!
Ingredients
1/2 cup of raw, organic cacao powder
1/2 cup of virgin coconut oil
4-6 tablespoons of raw honey
Directions
Mix all of the ingredients together in a medium size bowl. Use more honey for sweeter chocolate. You can also swap out coconut oil for cocoa butter (raw and organic is best) for creamier chocolate.
Put the mixture into molds, and place in the freezer for about one hour.
Take your chocolate out of the freezer a few minutes before serving and enjoy!
What’s your favorite way to enjoy REAL cacao? 🌱🍫✨
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