Cacao nibs (cocoa nibs) are crushed cocoa beans with a bitter, chocolatey taste. They are produced from beans derived from the Theobroma cacao tree, also known as the cacao tree. Cocoa beans are fermented after harvest, then dried and crushed to create small, dark beans – also known as cacao nibs. Some types of cocoa nibs are roasted while others are not roasted. Unroasted cocoa nibs are known as raw cacao nibs. Rich chocolate nibs contain many nutrients and powerful plant compounds that have been shown to have health benefits. This article reviews cocoa nibs, including Includes nutrition, benefits and how to add them to your diet. Nutrition of cocoa nibs Despite its small size, cacao nibs contain an impressive amount of nutrients.
They are among the least processed cocoa products on the market and are significantly lower in sugar than other chocolate products, making them a healthier alternative to chocolate. chocolate lovers.
One ounce (28 grams) of cocoa nibs provides:
Calories: 175
Protein: 3 grams
Fat: 15 grams
Fiber: 5 grams
Sugar: 1 gram
Iron: 6% of the Reference Daily Intake (RDI)
Magnesium: 16% RDI
Phosphorus: 9% RDI
Zinc: 6% RDI
Manganese: 27% RDI
Bronze: 25% RDI
Unlike many chocolate products, cocoa nibs are naturally low in sugar. They're also a good source of fiber, protein, and healthy fats — nutrients that help promote feelings of fullness.
They are rich in many minerals, including iron, magnesium, phosphorus, zinc, manganese and copper. Magnesium is a mineral that is needed for more than 300 different enzymatic reactions in the body but is lacking in many people's diets.
Phosphorus, magnesium and manganese are essential for healthy bones, while copper and iron are needed for the production of red blood cells that deliver oxygen to your body.
Additionally, cacao nibs are packed with potent plant compounds, including flavonoid antioxidants, which have been linked to many health benefits.
Cacao nibs are highly nutritious, providing significant amounts of protein, fiber, healthy fats, minerals, and plant compounds like flavonoids.
Cacao nibs are rich in antioxidants Antioxidants are compounds that help protect your cells from damage caused by an excess of molecules called free radicals.
When free radicals outnumber antioxidants, it leads to a condition known as oxidative stress that has been linked to a number of chronic diseases, such as heart disease, some cancers, sperm decline, and more. mental illness and diabetes.
Cacao nibs contain many antioxidants. These include a group of polyphenol antioxidants called flavonoids, such as epicatechin, catechin, and procyanidins.
In fact, cocoa and chocolate products have the highest flavonoid content by weight compared to other foods.
Flavonoids have been linked to many health benefits. For example, research shows that people who consume diets rich in flavonoids have lower rates of heart disease, some cancers, and mental decline.
Due to their high flavonoid content, cocoa nibs and other cocoa products can significantly contribute to dietary antioxidant intake.
Cacao nibs are rich in flavonoid antioxidants, including epicatechin, catechin, and procyanidins.
Benefits of cocoa nibs Due to its powerful nutrient and antioxidant content, cacao nibs are associated with many health benefits Anti-inflammatory properties Short-term inflammation is an important part of your body's defenses and helps protect against injury and disease.
On the other hand, chronic inflammation is harmful and has been linked to various health conditions, such as heart disease and diabetes.
Increased production of free radicals is one of the possible causes of chronic inflammation. Foods rich in antioxidants — such as cocoa nibs — help counteract this effect.
Cocoa nibs and other cocoa products have powerful anti-inflammatory properties. For example, research shows that cocoa polyphenols can reduce the activity of the NF-κB protein, which plays an important role in inflammatory processes.
Test-tube and animal studies demonstrate that cocoa polyphenols effectively reduce levels of inflammatory markers, such as tumor necrosis factor alpha (TNF-alpha) and interleukin 6 (IL-6). .
Several human studies indicate that cocoa may also reduce markers of inflammation.
A 4-week study in 44 men found that those who consumed 1 ounce (30 grams) of cocoa products containing 13.9 mg per gram of polyphenols had reduced levels of inflammatory markers. May boost immune health The potent anti-inflammatory and antioxidant properties of cocoa nibs may have a positive effect on immune health.
Research shows that cocoa has a beneficial effect on your immune system. For example, cocoa flavonoids help reduce inflammation, which may help improve the overall immune response.
Cocoa may also improve the function of gut-associated lymphoid tissue (GALT), an important part of the immune system located in your gut. GALT contains about 70% of all the immune cells in your body.
Animal studies have demonstrated that cocoa may have a protective effect against food allergies by positively affecting GALT.
Diets rich in cocoa have been shown to reduce sensitivity to oral antigens - toxins and allergens - by enhancing the function of a special layer in the gut that protects against allergies. food response and maintaining gut health.
One study in mice found that a cocoa-rich diet inhibited the release of antibodies and inflammatory molecules that lead to severe allergic reactions, such as anaphylaxis, by boosting the immune system. .
These results suggest that cocoa products such as cacao nibs may be particularly helpful for people with food allergies and other immune conditions. However, more research in this area is needed.
Beneficial for blood sugar control Consuming cocoa can be beneficial for people with blood sugar control problems.
Human studies have shown that cocoa can help regulate blood sugar control and improve sensitivity to insulin, a hormone that helps cells absorb blood sugar.
One study in 60 people found that those who ate about 25 grams of high-polyphenol dark chocolate daily for eight weeks experienced greater reductions in fasting blood sugar and HbA1c (a marker of blood sugar control). long-term blood) compared with the placebo group.
Furthermore, a recent review of 14 studies involving 500,000 people found that consuming 2 servings of chocolate per week can reduce the risk of diabetes by 25%.
Cacao nibs may be one of the best cocoa products to choose for blood sugar regulation, as they are high in glycemic-stabilizing antioxidants and do not contain any added sugars.
Improve heart health Many studies have found that cocoa polyphenols — including catechins and anthocyanins — may benefit heart health in several ways.
Cocoa has been shown to reduce many heart disease risk factors, such as high blood pressure and cholesterol levels, in human studies.
A review of 20 studies noted that consumption of flavonoid-rich cocoa products was associated with a significant reduction in blood pressure (2–3 mm Hg) within 2–18 weeks.
Eating cocoa has also been shown to improve blood vessel function, blood flow and HDL (good) cholesterol while reducing LDL (bad) cholesterol and inflammation – all of which may protect against heart disease.
In fact, population studies have linked cocoa consumption with a reduced risk of heart failure, coronary heart disease, and stroke.
Anti-cancer effect The powerful antioxidants concentrated in cacao nibs may have anti-cancer properties.
The antioxidants in cocoa - including epicatechin and catechin - help reduce inflammation, stop the spread of cancer cells, and cause the death of some cancer cells.
For example, studies demonstrate that a cocoa-rich diet prevented the spread of colon cancer cells and induced colon cancer cell death in rodents.
Test-tube and animal studies also show that cocoa beans have a protective effect against lung and prostate cancer.
Additionally, population studies indicate that high consumption of flavonoid antioxidants, such as those found in cacao nibs, is associated with a reduced risk of several cancers, including ovarian cancer. eggs and lung cancer.
Cocoa nibs and other cocoa products may provide anti-inflammatory effects, boost your immune system, and protect against diabetes, heart disease, and some cancers.
Cocoa nibs side effects Although cacao nibs are generally safe to consume, you should consider possible side effects.
Cocoa beans contain the stimulants caffeine and theobromine. These compounds offer some health benefits but can cause side effects when consumed in excess.
Therefore, eating too much cacao nibs can cause side effects related to excess caffeine, including anxiety, restlessness, and trouble sleeping. However, cocoa nibs eaten in normal amounts are very unlikely to cause these problems.
Remember that children and pregnant or breastfeeding women are more susceptible to the effects of stimulants like caffeine.
In addition, there is some concern about the consumption of cocoa products during late pregnancy due to the constrictive effects of cocoa antioxidants on the fetal blood vessels known as the ductus arteriosus.
Therefore, pregnant women should consult their doctor before eating cocoa nibs.
Finally, you should avoid cocoa nuts if you are allergic or sensitive to chocolate or nickel in foods.
Cocoa nibs contain stimulants that can cause side effects if consumed in excess. You should also exercise caution or avoid using cocoa nibs if you are pregnant, nursing or are sensitive or allergic to chocolate or nickel in foods. How to add cocoa nibs to your diet Cacao nibs are significantly lower in sugar than other chocolate products and offer a range of powerful health benefits.
We have pre-made cacao nibs and you can order cocoa nibs here and can be easily incorporated into many sweet and savory recipes.
However, keep in mind that cocoa nibs have a much more intense flavor and bitter taste than the darkest chocolates, as they contain no added sweeteners.
For this reason, sweetness adjustments may be required when swapping regular chocolate for chocolate nibs in recipes.
Here are a few ways to add cocoa nibs to your diet:
Add cocoa nibs to your favorite smoothies.
Use them in baked goods like muffins and breads.
Blend cocoa nibs into homemade nut butter.
Stir them into your morning oatmeal.
Mix them with nuts and dried fruit for an energizing snack.
Add cocoa nibs to coffee drinks like latte and cappuccino.
Use them in savory sauces, such as barbecue sauce.
Grill steak or duck with cocoa nibs for a unique flavor.
Grind them into hot chocolate or homemade nut milk.
Combine cocoa nibs with coconut, almond butter and pureed dates for a healthy energy boost.
Use them in place of chocolate chips in granola recipes.
Sprinkle cocoa on top of yogurt.
As you can see, there are many ways to enjoy cacao nibs. Try experimenting with this cocoa product in your kitchen to find more unique and delicious uses for this nutrient-rich ingredient.
Cacao nibs are a great addition to many dishes, including smoothies, pies, meat dishes and drinks.
See more recipes using cocoa nibs here. Key point Cacao nibs are a high nutritional value chocolate product made from crushed cocoa beans.
They are especially rich in antioxidants that help reduce oxidative stress and inflammation.
Cocoa products like cocoa nibs have been linked to a reduced risk of heart disease and diabetes, as well as other health benefits.
Incorporating cacao nibs into a balanced diet is sure to boost your health while satisfying your chocolate cravings..
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