6 Health Benefits of Adding Cacao Nibs to Your Diet

Cacao nibs are small pieces of cocoa bean. Polyphenol compounds in cacao nibs can have beneficial health effects on blood pressure, cholesterol, glucose control, and more.

1. They’re Rich in Polyphenols

Cacao nibs are rich in polyphenols, particularly flavonoids, which have antioxidant and anti-inflammatory properties. Polyphenols are plant-based compounds that can help combat cardiovascular disease and provide many health benefits.

In addition to the role polyphenols play in reducing cardiovascular risk, polyphenol-rich dark chocolate has also been shown to reduce fasting blood glucose levels in people with diabetes and obesity.

2. They May Increase “Good” Cholesterol

Cacao nibs have beneficial oxidative effects on low-density lipoprotein (LDL). 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).

3. They May Help Lower Blood Pressure

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

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.

A 2015 study found that high cocoa chocolate consumption over an eight-week period decreased blood pressure in participants with diabetes and hypertension.

4. They Have Anti-Inflammatory Properties

The polyphenols in cocoa are proven to have anti-inflammatory properties, which can help prevent disease and reduce pain.

They also have antioxidant effects, which can help prevent DNA damage caused by free radicals (unstable molecules produced in cells).

5. They Help Control Glucose Levels

Cacao has been shown to improve insulin sensitivity (how the body responds to insulin to manage blood sugar).

Other studies have found that cacao may be beneficial in preventing the onset of type 2 diabetes. This is due to the flavonoids in cacao positively affecting insulin secretion, improving insulin sensitivity, and preventing inflammatory damage associated with type 2 diabetes.

6. They Can Improve Cognition

Human clinical studies suggest that cocoa may help improve general cognition and working memory, especially for those within the older population who are at risk of cognitive decline.

Research is promising in terms of the benefits of cocoa flavanols on cognitive functioning by increasing blood flow to the brand and producing neuroplasticity (the ability of the nervous system to change to respond to injury) in young adults, but more studies are needed.

What Reduces the Benefits of Cocoa?

Cocoa beans are usually fermented after they are harvested and then roasted. The fermentation and roasting process significantly decreases the polyphenol and flavanol content of the cocoa.

In addition to the loss of these substances with processing, commercial chocolate typically has a high sugar and fat content, adding more calories to servings of cocoa.

Interactions and Safety

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. More studies are needed to determine the safety of cocoa in late pregnancy.

Cacao also contains caffeine. While small amounts of caffeine during pregnancy are considered safe, it’s best to keep caffeine intake below 300 mg a day.

Cacao nibs may interact with blood pressure medication or other drugs, so check with your healthcare provider if you plan to incorporate them into your diet.

Ways to Enjoy Cacao Nibs

Cacoa 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