Cocoa The nibs are small pieces of cocoa beans. Cocoa beans come from the cocoa tree, native to the tropical Mesoamerica region. Cocoa beans are used to make chocolate, cocoa powder and cocoa butter.
Contains high amounts of cocoa nibs polyphenolsIncluding flavonoids/flavanols. These compounds may have beneficial health effects and are believed to help lower blood pressure and prevent oxidation of low-density substances. lipoprotein (LDL) cholesterol (“bad cholesterol”) and improves glucose and lipid profiles.
This article will discuss cocoa bean nutrition facts, benefits of eating cocoa beans, special precautions and interactions, source of quality cocoa nibs, and ways to enjoy cocoa nibs.
Cocoa nibs are also called cocoa nibs. The use of the words “cocoa” and “cocoa” in research and general usage is inconsistent. The terms will be used interchangeably in this article.
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Cocoa Nib Nutritional Values
100 grams (g) of cocoa nibs, which equals approximately 3.5 ounces, contains:
- Energy: 464 kilocalories (kcal)
- Protein: 14.3g
- Total lipid (fat): 42.9g
- Carbs, with a difference: 35.7g
- Fiber, total diet: 32.1g
- Iron, Fe: 1.29 milligrams (mg)
- Fatty acids, total saturated: 25g
Cocoa Is Not a Replacement for Healthcare
Although cocoa is believed to have health benefits, it is not a medicine and is not a substitute for medical care. Always talk to a healthcare professional about your symptoms and health concerns.
Why Are Cocoa Nibs Healthy?
Cocoa nibs are rich in polyphenols, especially flavonoids. There are also alkaloids theobromine. These substances have antioxidant properties and may contribute to a number of health benefits.
Benefits to Cholesterol Levels
A randomized controlled trial suggested that theobromine, the main alkaloid in cocoa, may help increase high-density lipoprotein (HDL) cholesterol (“good cholesterol”). The polyphenols in cocoa are also believed to help modulate lipid metabolism (how the body processes and uses fats).
Lowering Blood Pressure
A 2015 study found that consumption of high-cacao chocolate over an eight-week period lowered blood pressure in participants with diabetes and hypertension.
Research from additional studies has found that polyphenol-rich foods, such as cocoa, help lower or maintain normal blood pressure in people with or without risk factors such as arterial hypertension, diabetes, and smoking.
Reducing the Risk of Cardiovascular Disease
Beneficial substances such as polyphenols in cocoa may help reduce the risk of cardiovascular disease and prevent cardiovascular events and death.
It is believed that this may be due to these substances:
- low blood pressure
- Has beneficial effects on LDL oxidation
- Reduce platelet aggregation (how platelets stick together)
- help with endothelial function (the lining of blood vessels, which plays a large role in keeping blood flowing properly)
- Improve vascular function
- It has anti-inflammatory properties
- Improve insulin sensitivity (how the body responds to insulin to manage blood sugar)
- It has antioxidant effects that help prevent DNA damage caused by free radicals (unstable molecules produced in cells).
Preventing 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 fewer than 1-ounce servings per month. More than one serving per day did not further reduce the risk.
Another study found that polyphenol-rich dark chocolate reduced fasting blood sugar levels in people with diabetes and overweight or obesity.
Improving Cognitive Functioning
Human clinical studies suggest that cocoa may help improve general cognition and working memory, especially in the elderly population who are at risk for or experiencing cognitive decline.
Research is promising in terms of the benefits of cocoa flavanols on cognitive functioning and cognitive functions. neuroplasticity (the ability of the nervous system to change to respond to injury) has been studied in young adults, but more studies are needed.
What Could Decrease the Benefits of Cocoa?
There is evidence that fermentation and roasting of cocoa beans reduces their flavanol content.
Cocoa beans are usually fermented after harvest and then roasted. Fermentation and roasting significantly reduce the polyphenol and flavanol content of cocoa. Further processing by alkalization (which changes the color of the cocoa and gives it a milder taste) can lead to a 60% reduction in the total flavanol content.
In addition to the loss of these substances during processing, commercial chocolate often has high sugar and fat content, adding more calories to the serving of cocoa.
Special Precautions and Interactions
Some evidence suggests that polyphenol-rich foods, such as cocoa, may have harmful effects on the fetus, especially constriction of the fetus, if the pregnant person consumes them in the third trimester. ductus arteriosus.
This blood vessel connects two major arteries that carry blood away 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. Although small amounts of caffeine are considered safe during pregnancy, it is best to keep caffeine intake below 300 mg per day (about two 8-ounce cups of coffee). This total is obtained from all sources of caffeine, including cocoa and chocolate, coffee, tea, soft drinks, energy drinks, herbs such as herbs. guarana and yerba maté and anything else containing caffeine.
High levels of caffeine may also be harmful to people who are not pregnant.
Symptoms of caffeine overdose in adults may include:
- Changes in alertness
- Agitation, confusion, hallucinations
- difficulty breathing
- dizziness
- Diarrhea
- Convulsions/seizures
- increased thirst
- Fire
- rapid heartbeat
- irregular heartbeat
- increased urination
- muscle twitching
- nausea vomiting
- sleep problem
An overdose of caffeine in babies can cause:
- Muscles are very tense, then very relaxed
- rapid, deep breathing
- nausea vomiting
- rapid heartbeat
- shake
- Shock
If caffeine overdose is suspected, seek medical help immediately and tell the appropriate healthcare professional the following:
- The person’s age, weight and condition
- Name of the product (ingredients and strength, if known)
- When swallowed
- Amount of caffeine swallowed
Do not induce vomiting unless directed to do so by poison control or a healthcare professional.
Cocoa and Danger to Pets
The caffeine and theobromine in cocoa, including chocolate, are toxic to dogs and cats. Cats are less likely to eat cocoa or chocolate because of its taste, but they should also be kept away from them.
Typically the darker the chocolate, the higher the risk if your pet eats it. Baker’s chocolate, cocoa powder and dark chocolate contain high amounts of these substances; cocoa beans/cocoa nibs contain the highest amount and are the most toxic.
If your pet swallows cocoa or chocolate, consider it a medical emergency. Call or go to the vet immediately.
Signs and symptoms of chocolate poisoning in dogs can begin two to 24 hours after ingesting chocolate and may include:
- Vomiting
- Diarrhea
- Rapid breathing or panting
- Increased heart rate
- increased body temperature
- seizures
- Hyperactivity, anxiety or agitated behavior
- muscle stiffness
- low blood pressure
Ingestion can lead to: pancreatitis (pancreatitis), heart failure, coma and death (in severe cases).
Supplying Quality Cocoa Nibs
Cocoa nibs are available in many places, especially specialty stores and high-end chocolatiers.
Ways to Enjoy Cocoa Nibs
Cocoa nibs have a slightly acidic and bitter taste and a crunchy texture. It can be eaten as is or added to sweet or savory dishes.
Some popular options for adding cocoa nibs are:
- Cookie
- muffins
- overnight oats
- Salads
- smoothies
- Ice cream
Summary
Cocoa nibs are small pieces of cocoa beans. They are rich in polyphenols and other substances that may provide health benefits such as improving cardiovascular health.
Polyphenol-rich cocoa may cause harmful effects on the fetus when consumed in the third trimester. More research is needed in this area.
Cocoa contains caffeine. Caffeine should be kept low during pregnancy. Large amounts of caffeine may also be harmful to people who are not pregnant.
Cocoa nibs are bitter and crunchy. They can be added to sweet or savory foods such as salads, pastries, smoothies or ice cream.