Despite what we’ve been lead to believe, chocolate is not bad. Chocolate isn’t the enemy that makes you gain weight or break out in pimples but not all chocolate is the same. There is chocolate that is actually healthy. Yes, you can eat chocolate that is nutritious, and still lose weight, maintain your weight, or reach your health goals.
This will redefine what you may know about chocolate. It’s safe to say that eating a Kit Kat or Oh Henry isn’t the healthiest choice of chocolate. Ever pick up a solid bar of chocolate (for example, Lindt) and notice that the chocolate percentage is on the label, like “75% cacao” or “50% cacao”? Most people will claim they heard that dark chocolate is healthier. Do these percentages on the label mean the higher the percentage, the healthier they are? What is cacao? Is that the same thing as cocoa? If any of these are questions you’ve been wondering about, let’s break it down.
THE DIFFERENCE BETWEEN CACAO AND COCOA
CACAO
Cacao is the purest form of chocolate. This is how chocolate is made. It is less processed than cocoa or chocolate bars. Cacao comes from the cacao fruit tree, which produces small fruit pods that when cracked open, release cacao beans. Cacao can be processed in various ways from there, into cacao butter, cacao nibs, cacao powder, and cacao paste.
Cacao butter is made from the outer lining of the cacao bean, and is the fattiest part. It’s rich, solid, and white in colour.
Cacao nibs are cacao beans that have been chopped up into small pieces. It contains all of the cacao nutrients, in smaller, edible pieces that are easy to sprinkle into food dishes.
Cacao powder is exactly that. A powdered version of the cacao bean, containing all of the nutrients, fibre, vitamins, minerals, and a healthy source of fat.
Cacao paste is made from cacao nibs that have been heated and melted down into a solid shape, much like a dark chocolate bar but without anything added. All of the nutrients are preserved.
COCOA
Cocoa is an less expensive version of cacao. It undergoes high heat and more processing and would be sold as cocoa powder. It does, however, retain some of its nutritional value, like antioxidants and fibre. If you are using cocoa powder, ensure it is 100% cocoa powder that doesn’t have any sugar or sweeteners added.
Cocoa powder or cacao powder can both be used in recipes for that chocolate flavour, depending on what you decide to purchase. If you want more nutrients, opt for cacao powder.
IS A HIGHER PERCENTAGE OF CACAO HEALTHIER?
The short answer is yes. Here’s why. The percentage on the chocolate bar actually explains how much of the bar is from the actual cacao bean product. That cacao mass is usually made up of cocoa powder and cacao butter.
If the bar is 80% cacao, then it’s 80% derived from pure cacao bean product and 20% is added fillers, like added sugar or preservatives.
If the bar is 50% cacao, then it’s 50% derived from pure cacao bean product and the other 50% will have a higher sugar and filler content, like lethicin and vanilla to make it taste sweeter.
The higher the percentage of cacao content, the more bitter tasting the chocolate is, which is why most people accustomed to eating commercial candy and chocolate bars may dislike dark chocolate, as their flavour profile hasn’t adapted to it yet.
Milk chocolate and white chocolate have other processed and unhealthier ingredients added to them, like tons of refined sugar, milk, cream, and preservatives, that the cacao content could be as low as 10% and the chocolate has no nutritional benefit.
If you want the nutritional benefits of cacao, then reach for a quality dark chocolate bar that is at least 70% cacao. Opt for fair-trade dark chocolate from a country that has an optimal climate for harvesting the best cacao beans, like countries in South America or Africa.
HOW CAN YOU STILL EAT CHOCOLATE WHILE REACHING YOUR HEALTH GOAL?
To satisfy your chocolate craving, you should really only indulge in one to two square pieces of dark chocolate. Savour the taste, as the quality and rich taste should satisfy your desire for chocolate. Be mindful not to over-indulge (aka eating an entire bar in one sitting) because cacao products are still a high source of calories and healthy fats.
If you want to enjoy dark chocolate without the refined or added sugar, you can buy 100% pure cacao chocolate (no sugar added), and use it in dessert recipes or eat it as is but add a small amount of raw honey or maple syrup to satisfy your sweet tooth.
WHAT ARE THE HEALTH BENEFITS OF EATING DARK CHOCOLATE (WITH HIGHER CACAO CONTENT)?
Cacao supports brain and heart health. Cacao is rich in flavonoids, which is a type of antioxidant. Antioxidants prevent cellular damage within the body. Flavonoids can help to prevent inflammation, reduce the risk of cancer, cardiovascular disease, and neurological disease.
Cacao is good for skin health because it contains phytochemicals that protect the skin and improve blood flow.
Cacao is good for reducing the risk of diabetes, blood pressure issues, and heart conditions.
Cacao is a good food source for vitamins and minerals, like magnesium and iron. Magnesium is a mineral that helps to regulate our nervous system, and is important for the brain and bones. Iron helps to produce red blood cells to carry oxygen from your lungs throughout your body.
Cacao can improve mood and act as an anti-depressant, as it increases blood flow in the brain and contains mood-boosting chemicals to our body. It’s no wonder that Valentine’s Day is marketed with tons of chocolate!
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