Cacao nibs are full of beneficial properties , are healthy and are considered a superfood, but they are not to everyone's liking, since we are used to eating very sweet things and we need to retrain our palate.
When we focus on healthy eating and a healthy life in general, the first thing we have to do is stay away from fats and especially sugar. The latter includes Cola Cao, or other brands, energy bars, soft drinks, pastries and others.
The transition between unhealthy and healthy eating is often a difficult process, as sugar creates withdrawal symptoms, so swapping traditional chocolate for pure cacao nibs is a good starting point.
This ingredient comes from the cacao bean itself ; more specifically, it consists of small pieces of the cacao seed that have been fermented and roasted. The fermentation process takes between 5 and 7 days, after which the beans are left to dry for about 5 days, and then they are roasted and ground to obtain the nibs.
They shouldn't be confused with chocolate pearls or chocolate chips, as cacao is not the same as the final product we know as chocolate. The former is the main ingredient, the natural and wholesome part with a bitter taste and deep aroma, while the latter is the result of a process where sugars, nuts, milk, and other ingredients are added.
Nutritional properties
These pieces have very good nutritional properties, so much so that they are considered a superfood. They can be bought from a multitude of brands, and their percentage of fats, carbohydrates, proteins and others varies minimally.
But generally, they tend to contain around 600 kilocalories per 100 grams of product . Remember that it's an ingredient, an addition, or a garnish; it shouldn't be eaten as a snack or in large quantities.
Also, each 100 grams of product contains approximately 55 grams of fat , roughly half of which is saturated fat. It also contains around 5 grams of carbohydrates and about 12 grams of protein per 100 grams. Some brands list the amount of sugar, while others do not.
It is a natural product, it does not have added sugar, perhaps less than 0,5 grams per 100 grams of product, but it is naturally present sugar.
Nibs vs cocoa beans vs chocolate
At the beginning of this article we minimally explained the differences, but now we are going to make it clear why we should not confuse these 3 concepts.
Starting with the cacao beans, let's say that this seed is the origin of everything else; it's the raw material. The nibs are extracted from these beans through a process divided into four phases:
- Fermentation from 5 to 7 days.
- Let dry for 5 days.
- Toast.
- Crush to break the grains into small pieces.
The result is a tasty product (not suitable for all palates, as it is pure cocoa and is bitter), very crunchy and with an unmistakable cocoa aroma.
Lastly, chocolate, which comes in hundreds of different types, is the final and processed product. The one we should avoid to a greater extent.
To achieve the chocolate that we all know and buy in stores, there has been a process from the cocoa bean to the packaging where sugar, butter, milk, nuts, fruits, salt, flavors, colorings, etc. have been added.
Options to consume this superfood
These chips can be consumed in various ways, but always in small quantities, like chia seeds. Also, remember that they are a pure product derived from the cacao bean, so don't expect them to be sweet.
- To decorate milkshakes, cakes, ice creams, etc.
- In infusions, such as Chai Tea.
- I eat after hours.
- Oat porridge.
- It can be added to a fruit smoothie.
- To accompany a yogurt.
- As an extra in a cereal bowl.
- To complement a bowl of fruit.
- Added to brownie mix, cupcakes, scones, breads, sponge cakes, or other types of pastries.
Benefits of taking cocoa nibs
What ingesting this ingredient gives us is a large amount of antioxidants, minerals, neurotransmitter properties that rejuvenate us and even properties that prevent cardiovascular accidents and anti-inflammatory properties.
Much more than a simple ingredient, since thanks to its phenylethylamine content it promotes well-being; improves the immune response; it is very satiating and helps regulate appetite; also cholesterol and blood sugar; it increases the production of endorphins and thanks to the theobromine content it manages to regulate stress levels.
These chips are rich in magnesium, calcium, zinc, copper, potassium, phosphorus, iron, and fiber . They are also 100% plant-based protein, aid digestion, and combat constipation. There's a reason they're considered a superfood.
Side effects of consuming this product
Very few people know this, but cacao is harmful if consumed in excess. Similarly, cacao nibs can have side effects if taken in excess. Generally, 20-28 grams per day is recommended; consuming 50-100 grams in a single day can cause sweating, tremors, and severe headaches.
Cocoa beans contain caffeine and theobromine. Both compounds are 'health benefits, but not if we exceed.
If we consume too much, we will have the same symptoms as when we drink too much caffeine, that is, nervousness, anxiety, insomnia, etc.
When you should not eat nibs
It is very important to pay attention to this section, since, if we are within this group, it is better that we do not try the nibs. Before making any decision, we must assess it and consult a doctor.
Children, pregnant women and breastfeeding women are vulnerable to caffeine, meaning that these adverse effects can be intensified.
Cocoa is contraindicated for pregnant women due to the constrictive effects on the fetal blood vessel, better known as the ductus arteriosus, due to the antioxidants that are naturally present in cocoa.
In addition, if we are allergic to cocoa or sensitive to chocolate itself, the intake of nibs is not recommended, at least not without first consulting a specialist.