What To Eat 26th March 2025 by Stellar Magazine

So, What’s The Story With Cacao?

It's not just in chocolate...

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Have you ever bitten into a piece of chocolate and wondered about any and every health benefit it may possess? 

Us too, and you’re in luck, because its primary ingredient, cacao, actually has plenty of positives. 

While cacao is often turned into chocolate bars and the like, you can buy it in a rawer form and begin including it in your diet frequently.

 

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Where does cacao come from?

Cacao comes from a plant called Theobroma Cacao. It originated in South America in the Amazon Basin but is now being grown further afield, like in many African countries and Central America.

These plants require a high level of heat but also a significant amount of rainfall yearly. It’s a shame Ireland can’t be a bit warmer because the rainfall levels would be perfect for it. 

 

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How does cacao become chocolate?

Firstly, the cacao pods are harvested. This process can take up to five years. 

Then, the seeds in each pod are fermented so the aroma can develop. 

Once dried after seven days, the beans are roasted. The outer shell gets removed to reach the edible bit, which then gets ground into a powder.

From there, it is ready to be sent to manufacturers to become chocolate or other cacao-related products. 

What are cacao’s benefits?

While many people lament chocolate’s high sugar content, cacao does not have this issue. It is full of things everyone should include in their diet.

  • Cacao is a superfood that is packed full of antioxidants. 
  • There are plenty of minerals in cacao, including calcium, which helps strengthen bones. Its magnesium has a calming effect. The iron content will boost your immune system. 
  • It is a mild antidepressant thanks to having serotonin. It also has caffeine, which we all know can give you that much-needed energy boost.
  • It is known to reduce blood pressure and inflammation and improve blood flow, a necessity for your heart’s health.
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How to add cacao to your diet?

While chocolate is the simple answer to this question, it won’t have all the health benefits previously discussed.

However, if you prefer that, reach for dark chocolate, as the percentage of cacao is much higher than milk or white chocolate. 

Cacao nibs are a better option and are best incorporated into something rather than eaten alone. 

You can add them to some yoghurt, smoothies, cookies, granola or chia seed puddings. 

Alternatively, you can consume cacao powder. This can be put in hot chocolate, or you can find a cake recipe that uses cacao powder rather than the typical chocolate chips.

It works in smoothies as well. Also, many protein powders now contain cacao powder to improve flavour. 

Where to buy cacao

Dunnes Stores currently has a 120g bag of cacao nibs for sale for €4.99. Or you can grab a bag of organic nibs from Holland & Barrett while buying your other health essentials.

For cacao powder, Tesco has a 200g pack for €7.49. If you want a protein powder option, Holland & Barrett has a vegan 900g bag for €35.

So why not start embracing the raw cacao forms and see how beneficial they will be to your health in the long run.

Words by Amélie Mahony

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