Cacao Nibs: Guilt-Free Chocolate and Why Your Body Needs It

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Cacao Nibs: Guilt-Free Chocolate and Why Your Body Needs It

cacao nibs

Odds are you’ve probably seen cacao (kah-kow) nibs sitting on the shelf of your local grocery store but had no idea what they are. You probably inferred from the word “cacao” that the product has something to do with chocolate, but what is cacao nibs’ exact relationship to one of many people’s favorite snacks?

Words aside, at first glance, there doesn’t appear to be much commonality between cocoa and cacao nibs. However, this is certainly an instance where appearances are deceiving because all it takes for cacao nibs to become chocolate is the addition of a little sugar and water.

If you want to find out more about this fascinating treat, this article will divulge why cacao nibs are guilt-free chocolate that is actually good for your body (and that tastes amazing in a smoothie!).

Table of contents:

What Are Cacao Nibs?

True to their name, cacao nibs are crushed pieces of cacao beans. If you truly know chocolate, you likely already know it is derived from cacao beans. Therefore, cacao nibs can technically become chocolate with the addition of a few key ingredients.

Cacao beans are harvested from the Theobroma cacao tree. This tropical tree is native to South America. It is known for its fruits, which grow directly on its trunk and branches. Each fruit pod contains dozens of seeds.

When pulled from the tree and broken open, these fruit pods sport a white pulp that encompasses the seeds. 

When cut in half, the combination of the pulp and seeds has a distinct purple color. This color is due to the high amount of antioxidants contained within the seeds. Unfortunately, the antioxidants give it a bitter flavor that literally makes them difficult to swallow.

In order to make cacao nibs, the seeds must be removed from the pods and fermented. The fermentation process lasts anywhere from two to six days.

During fermentation, the seeds develop a more chocolatey flavor due to the destruction of their germs. These germs have nothing to do with bacteria; the germ is the part of the seed that eventually leads to the establishment of the root system. It is also what gives the seed an unpalatable bitterness.

After fermentation, the seeds are dried, packaged, and shipped out for processing. To become cacao nibs, the seeds are cleaned and roasted, after which they are cracked open, deshelled, and broken into nibs.

Cacao Nibs and Chocolate

Since cacao nibs are closely related to chocolate, it is essential to examine their similarities and differences. If you’ve ever tasted dark chocolate, that is a fine starting point for discerning what cacao nibs taste like.

Compared to dark chocolate, cacao nibs adhere to all of the following:

  • Nutty
  • Earthy
  • Rich
  • Bitter

If you haven’t already guessed, cacao nibs are much less processed than their counterpart, especially if you factor in the sugar and milk-laden qualities of the milk chocolate that is so popular in the United States. However, cacao nibs can be even more bitter and harsh if they are not prepared properly.

Proper Preparation

In order to turn them into chocolate, cacao nibs need to be ground down. During the grinding process, they emit a number of acids that contribute to their flavor. If these acids are not properly released, they can make the overall taste very unpleasant.

However, part of the unique taste of cacao nibs is due to their inherent bitterness. So this quality is something that should be embraced rather than avoided.

Life Cycle of Cacao Nibs

The life cycle of the average cacao nib starts with the Theobroma cacao tree. This tree only grows in the tropics. It is grown from seeds or stems that are transplanted into cacao orchards, where they subsequently reach their reproductive stage after approximately five years.

How Are Cacao Nibs Harvested?

When they are ready to reproduce, small flowers will sprout on the tree’s trunk and branches. These tiny flowers are subsequently pollinated by small insects known as “midges” that are about the size of the tip of a pen. Once pollinated, the flowers will eventually produce small pods.

The resulting pods are distinguishable due to their leathery texture that turns more yellow as the fruit ripens. When the fruit is ready to be harvested, it will usually be removed with a machete. 

Unfortunately, due to the cacao tree’s consistent production of flowers and fruit, the pods on one tree will all ripen at different times. This makes harvesting them more difficult.

If the pod is harvested before it is fully ripe, it will taste bland and bitter. On the other end of the spectrum, an overripe pod is unusable due to the fact that it has already begun germinating. Once harvested, the pods are collected and eventually cracked open.

After they are cracked open, each pod will yield about 30 cacao beans. As mentioned earlier, these beans are caked in white pulp. Together, the bean and pulp will be used to create chocolate.

Fermentation

cacao nibs in a fermentation box

Now that the beans and pulp have been removed, they need to be fermented. During fermentation, starches and sugars are broken down into carbon dioxide and alcohol. Similar to yeast in bread, fermentation is vital to the unique flavor of the cacao nib. As such, it must be managed with great care and precision.

After the pod is opened, it is filled with naturally-occurring yeast and bacteria. From there, the beans are placed into a fermentation box, which provides them with an optimal environment where their pulp and other liquids can spill out. 

Some farmers opt not to use a fermentation box and place the beans within a layer of banana leaves instead. This latter process is seen as more organic and is preferred by many farmers.

From there, the fermentation process goes through two phases – anaerobic and aerobic.

The Anaerobic Phase

The pulp surrounding the beans deprives them of oxygen, creating an anaerobic environment. This condition is exacerbated by placing the beans within banana leaves, which also deprive them of oxygen.

The cacao bean’s pulp contains water, acids, and sugars such as sucrose, glucose, and fructose. These sugars and acids combine to create a cozy home for the yeast, bacteria, and other enzymes in the pulp.

While in this anaerobic environment, the yeasts will eat up the sugars and produce carbon dioxide and ethanol. Various bacterial organisms transform the carbohydrates, citric acid, and glucose into lactic acid. During this stage, it is possible to see carbon dioxide bubbling up at the surface.

As the pulp is broken down, it transforms into a liquid and melts away. This creates more space that is subsequently filled by oxygen. Once this happens, the fermentation has reached the aerobic phase.

The Aerobic Phase

After they enter the aerobic phase, the farmers overseeing the process will move the beans around and mix them. This process is known as “turning” and ultimately adds more oxygen to help equalize the fermentation process across the entire batch. 

During this phase, many of the microorganisms die, and acetic acid is produced. Once this acid makes contact with oxygen, it breaks down into water and carbon dioxide.

Throughout this process, the cell walls are broken down, and the bean eventually dies. This process ensures the bean will no longer germinate. It also produces an array of chemical reactions within the bean. These reactions eventually result in the familiar flavors most people associate with chocolate.

The Drying Process

Once the beans have reached the end of the aerobic phase, they are extremely moist. This high moisture content and internal fat make them perfect vessels for bacteria. Consequently, shipping them at this stage could ruin them.

This is why farmers will place cacao beans under an awning for between five and seven days, or until they have dried out enough that the moisture content is virtually nonexistent. While the beans could certainly dry in the sun, the high moisture content in the air of the tropics renders this approach unreliable.

After the beans have reached the appropriate moisture levels, they are packaged and shipped around the world.

A Brief History of Cacao Nibs

Cacao nibs are native to the South American region and were first cultivated by the Olmecs. This early Mesoamerican civilization referred to it as “kakawa.” From there, cacao was subsequently used by the Mayans and Aztecs, who used it in a drink that was also flavored with vanilla, honey, and chili peppers.

Although it was originally cultivated in South America, a major portion of today’s cacao supply is sourced from West Africa.

What Do Cacao Nibs Offer (Taste-Wise) in Juices/Smoothies?

Cacao nibs are used in a variety of modern juice and smoothie recipes. They provide a rich, chocolatey flavor that is much more bitter than traditional chocolate. This flavor profile makes it ideal alongside peanut butter and bananas. 

Additionally, it can be combined with cherry flavoring and used alongside mangoes, strawberries, or other flavors.

In terms of presentation, cacao is often mixed into juices and smoothies in one of two ways. The first method is to use it in powder form. This approach is perfect for blended beverages where the cacao needs to pervade the flavor alongside something like peanut butter or banana. 

Additionally, cacao shavings can be added on top of a juice or smoothie. From there, they can be stirred in for an added crunch or eaten individually for extra flavor.

Health Benefits of Cacao Nibs

Cacao nibs contain an assortment of healthy fats, antioxidants, and dietary fiber. The antioxidants contained in them are known as flavonoids, which are renowned for their anti-aging properties. Additionally, antioxidants are known for preventing cell damage, which can help ward off all of the following ailments:

  • Alzheimer’s
  • Cancer
  • Cardiovascular disease
  • Inflammation

In addition to the ailments listed above, the nutrients found in cacao nibs can help with a variety of other problems. Here are some of them:

Digestion

Cacao beans are rich in fiber, which means improved digestion for all who consume them. This effect can help with a variety of digestive conditions, such as hemorrhoids and painful bowel movements.

Heart health

cacao nibs in a heart shaped dish

The flavonoids found in cacao beans have been linked to improvements in heart health. In fact, cacao beans boast more healthy flavonoids per serving than red wine. Flavanoids have anti-inflammatory properties, which can help reduce the risk of heart disease by reducing inflammation in the blood vessels and other tissues.

Mood

Cacao nibs contain Phenylethylamine (PEA), a compound that is believed to promote the release of endorphins in the brain. Endorphins are hormones that are associated with feelings of pleasure and well-being, and they may contribute to an improved mood.

Cacao nibs also contain anandamide, a neurotransmitter that is sometimes referred to as the “bliss molecule.” Anandamide is believed to help regulate mood, and it may contribute to a sense of calm and happiness.

Stroke Risk

Dark chocolate, produced from the cacao bean, is thought to promote higher levels of HDL cholesterol. Known as a benevolent cholesterol, this compound can help fend off strokes and heart attacks.

Best Way to Store Cacao Nibs

When stored properly, cacao nibs can last for several years. Proper storage means securing the nibs in an airtight container or airtight plastic bag. From there, you will want to store the container in a cool, dark area that is not prone to high moisture levels.

If you opt to store your cacao nibs in an airtight plastic bag, make sure you press all of the air out of the bag before you store it in a dark, dry area. If you find that a plastic bag is not suitable for these conditions, you can always transfer it to an airtight jar.

Eat Right with Clean Juice

If you are looking for a go-to place for all of your health food needs, Clean Juice may be just what the doctor ordered. Our expansive menu contains a variety of innovative, health-conscious items that are as tasty as they are healthy.

We use only pure USDA-certified organic cacao to make sure you receive the maximum benefits of this powerful ingredient, without any of the added preservatives, sugars, or dyes. 

All of our items are hand-crafted and made with high-quality ingredients that are safe for you and your family. Whether you are craving one of our cold-pressed juices or a delicious acai bowl, Clean Juice is your one-stop shop for a tasty and health-conscious nirvana. Contact us today, and see for yourself; it’s just that good!

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Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications. 

If you’re unsure whether cacao nibs would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make cacao nibs unsafe for you.