Cacao Nibs: Benefits of Chipped Pieces of Cocoa

Cacao nibs are small pieces of cocoa bean. Cocoa beans come from the cocoa tree, which is native to the tropical Mesoamerica region. The cocoa bean is used to make chocolate, cocoa powder, and cocoa butter.

Cacao nibs contain a high amount of polyphenols, including flavonoids/flavanols. These compounds can have beneficial health effects and are believed to help lower blood pressure, prevent oxidation of low-density lipoprotein (LDL) cholesterol ("bad cholesterol"), and improve glucose and lipid profiles.

This article will discuss cacao nib nutrition facts, the benefits of eating cacao nibs, special precautions and interactions, sourcing quality cacao nibs, and ways to enjoy cacao nibs.

Cacao nibs are also called cocoa nibs. The use of the word "cacao" vs. "cocoa" in research and general use is inconsistent. This article will use the terms interchangeably.

Cacao Nib Nutrition Facts

100 grams (g), equal to about 3.5 ounces, of cacao nibs contain:

• Energy: 464 kilocalories (kcal)
• Protein: 14.3 g
• Total lipid (fat): 42.9 g
• Carbohydrate, by difference: 35.7 g
• Fiber, total dietary: 32.1 g
• Iron, Fe: 1.29 milligrams (mg)
• Fatty acids, total saturated: 25 g
  

Why Are Cacao Nibs Healthy?

Cocoa nibs are rich in polyphenols, particularly flavonoids. They also have alkaloids, such as 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, which is 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 high cocoa chocolate consumption over an eight-week period decreased blood pressure in participants with diabetes and hypertension.

Research from additional studies found that polyphenol-rich foods, such as cocoa, help lower or maintain normal blood pressure in people with and without risk factors, such as arterial hypertension, diabetes, and smoking.

Lowering Risk of Cardiovascular Disease

The beneficial substances in cocoa, such as polyphenols, may help lower the risk of cardiovascular disease and help prevent cardiovascular events and death.

This is believed to be because these substances may:

• Lower blood pressure
• Have beneficial effects on LDL oxidation
• Reduce platelet aggregation (how platelets adhere to each other)
• Help with endothelial function (the lining of blood vessels, which plays a large role in keeping blood flowing smoothly)
• Improve vascular function
• Have anti-inflammatory properties
• Improve insulin sensitivity (how the body responds to insulin to manage blood sugar)
• Have 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 cacao may be beneficial in preventing the onset of type 2 diabetes. Healthy subjects who had up to two to six 1-ounce servings per week had a reduced risk of developing diabetes compared to those who had a 1-ounce serving less than monthly. More than one serving per day did not decrease risk further.

Another study found that polyphenol-rich dark chocolate reduced fasting blood glucose 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 those within the older population who are at risk of or with 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.

Special Precautions and Interactions 

Some evidence suggests polyphenol-rich foods, such as cocoa, may have harmful effects on a fetus if the pregnant person consumes them in the third trimester, most notably constriction of the fetal ductus arteriosus.

This blood vessel connects two major arteries that carry blood away from the heart. This can lead to neonatal pulmonary hypertension (a condition of high blood pressure affecting the blood vessels in the lungs), which can have severe 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's best to keep caffeine intake below 300 mg a day (about two 8-ounce cups of coffee). This total is from all sources of caffeine, including cocoa and chocolate, coffee, tea, soft drinks, energy drinks, herbs such as guarana and yerba maté, and anything else that contains caffeine.

High levels of caffeine can be harmful in people who aren't pregnant as well.

Symptoms of a caffeine overdose in adults can include:

• Changes in alertness
• Agitation, confusion, hallucinations
• Trouble breathing
• Dizziness
• Diarrhea
• Convulsions/seizures
• Increased thirst
• Fever
• Rapid heartbeat
• Irregular heartbeat
• Increased urination
• Muscle twitching
• Nausea, vomiting
• Trouble sleeping

Caffeine overdose in babies may cause:

• Muscles that are very tense, then very relaxed
• Rapid, deep breathing
• Nausea, vomiting
• Rapid heartbeat
• Tremors
• Shock

If a caffeine overdose is suspected, seek medical help right away and tell the attending medical provider the following:

• Person's age, weight, and condition
• Name of the product (ingredients and strength, if known)
• Time it was swallowed
• Amount of caffeine swallowed

Do not induce vomiting unless told to do so by poison control or a healthcare provider.

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 the taste, but it should be kept away from them as well.

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, with cocoa beans/cocoa nibs containing the highest amount and being the most toxic.

If your pet ingests cocoa or chocolate, consider it a medical emergency. Call or go to the veterinarian right away.

Signs and symptoms of chocolate toxicity in dogs can begin two to 24 hours after ingestion and may include:

• Vomiting
• Diarrhea
• Fast breathing or panting
• Increased heart rate
• Increased body temperature
• Seizures
• Hyperactivity, anxiousness, or agitated behavior
• Muscle rigidity
• Low blood pressure

Ingestion can lead to pancreatitis (inflammation of the pancreas), heart failure, coma, and death (in severe cases).

Sourcing Quality Cacao Nibs 

Cacao nibs are available in many places, particularly specialty shops and high-end chocolatiers.

Ways to Enjoy Cacao Nibs

Cocoa nibs have a slightly acidic and bitter taste, and a crunchy texture. They can be eaten as is or added to sweet or savory dishes.

Some popular choices for adding cocoa nibs include:

• Cookies
• Cakes
• Overnight oats
• Salads
• Smoothies
• Ice cream

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 may have harmful effects on a fetus when consumed in the third trimester. More research is needed in this area.

Cocoa contains caffeine. Caffeine should be kept to a low level during pregnancy. Large amounts of caffeine can be harmful to people who are not pregnant, as well.

Cacao nibs are bitter and crunchy. They can be added to sweet or savory foods, such as salads, pastries, smoothies, or ice cream.