My obsession with cacao nibs runs DEEP. I try and sprinkle them onto everything I can because the bitter blast of chocolatey deliciousness is just too much of an experience to pass up otherwise. Such a delicant addition to any treat!!
Cacao nibs are small pieces of crushed cacao beans that have a bitter, chocolatey flavor.
They’re produced from beans derived from the Theobroma cacao tree, also known as the cocoa tree.
Cocoa beans are dried after harvesting, then fermented and cracked to produce small, dark bits — or cacao nibs.
Some cacao nibs are roasted while others are not. Unroasted cacao nibs are called raw cacao nibs.
These rich, chocolatey nibs are loaded with nutrients and powerful plant compounds that have been shown to benefit health in many ways.
Anti-inflammatory properties
Cocoa polyphenols can reduce the activity of the protein NF-κB, which plays a pivotal role in inflammatory processes.
A 4-week study in 44 men found that those who consumed 1 ounce (30 grams) of cocoa products that contained 13.9 mg per gram of polyphenols had decreased levels of inflammatory markers.
Boost immune health
Improves the function of the gut-associated lymphoid tissue, an important part of the immune system located throughout your intestines.
Decrease sensitivity to oral antigens — toxins and allergens — by enhancing the function of a special layer in your intestines that helps protect against food allergy and maintain gut health.
Benefit blood sugar control
Regulate blood sugar control and improve sensitivity to insulin, a hormone that helps cells absorb blood sugar.
High in blood-sugar stabilizing antioxidants and do not contain any added sugar.
Improve heart health
Reduce numerous heart disease risk factors, such as high blood pressure and cholesterol levels in human studies.
Improve blood vessel function, blood flow, and HDL (good) cholesterol while decreasing LDL (bad) cholesterol and inflammation — all of which can protect against heart disease
Add cacao nibs to your diet
Toss cacao nibs into your favorite smoothie.
Use them in baked goods like muffins and breads.
Blend cacao nibs into homemade nut butters.
Stir them into your morning oatmeal.
Mix them with nuts and dried fruit for an energy-packed snack.
Add cacao nibs to coffee drinks like lattes and cappuccinos.
Use them in savory sauces, such as barbecue sauces and mole.
Crust steak or duck with crushed cacao nibs for a unique flavor.
Blend them into hot chocolate or homemade nut milks.
Incorporate cacao nibs with coconut, almond butter, and puréed dates to make healthy energy balls.
Use them in place of chocolate chips in granola recipes.
Sprinkle cacao nibs on top of yogurt.
Precautions
Cacao nibs contain stimulants that may cause adverse effects if consumed in excess. You should also use caution or avoid cacao nibs if you’re pregnant, breastfeeding, or sensitive or allergic to chocolate or dietary nickel.