Is raw cacao healthy or harmful? There’s no doubt that raw cacao (chocolate) in its many forms (powder, nibs, paste etc) is absolutely delicious. It is touted as a superfood, boasting many amazing health benefits. But there is a vast majority of people in the wellness movement who claim it is toxic to the body and should have no place in one’s diet.
In this article I have done my best to outline the different points of view and my personal experience, and to craft a conclusion based on my research.
Why cacao isn’t technically “raw”
Author and Health Educator Frederic Patenaude says:
“Some people claim that raw cacao is perfectly healthy because it’s a fruit. Because I live in Costa Rica half the year, I know what a real cacao fruit is. There’s a sweet/acidic pulp surrounding the seeds, and the way to eat the fruit is simply suck on the seeds like a candy, and then throw away the seeds! Why? They are not edible and taste horrible in their completely raw, natural state”.
Therefore, once harvested, cacao beans need to be fermented before they are edible.
Difference between cocoa and cacao powder
Cocoa powder is created by using very high temperatures to the cacao beans. Cocoa powder is a lot less bitter than cacao powder, but it also has less nutritional value. The creation of cacao powder uses a lower temperature which results in a more bitter flavour, but it withholds more of the nutritional value.
Nutritional benefits
Raw cacao is rich in magnesium, iron, chromium, vanadium, copper, zinc, phosphorus and contains the highest concentration antioxidants, particularly flavonoids, by weight of any other food. Its magnesium content supports the heart, increases brain power, relaxes muscles, and helps build strong bones. Its iron content keeps the blood healthy and fights anaemia, while its zinc content strengthens the immune system and maintains healthy nails, skin and hair. Its high antioxidant value also helps to reduce inflammation in the body.
David Wolfe wrote in his book “Superfoods: The Food and Medicine of the future”:
“Cacao is a ‘delivery vehicle.’ It dilates the cells, working to drive nutrition deep into the body, which is why it’s so great in combination with other medicinal food and herbs.”
Negative effects
Cacao’s stimulating effects makes people believe it’s high in caffeine, when in fact, it contains only a minute amount of caffeine. It is considered to have approximately 1% caffeine, compared to tea at 4% and coffee at 10% or more. This table shows cocao has the least amount of caffeine compared to all other caffeine-containing products (excluding decaffeinated coffee).
The similar alkaloid, theobromine, is what gives cacao its most stimulating effect. Caffeine is said to be a nervous system stimulant, whereas theobromine is a cardiovascular stimulant, increasing heart function and blood flow. Cacao contains double as much theobromine than caffeine. The combination of these two methylxanthines means that cacao’s stimulating properties can increase the stress hormone cortisol and potentially exhaust the adrenal glands. They activate the sympathetic nervous system leading to increased bodily temperature, arterial blood pressure and heart rate. They exhibit a variety of other physiological effects on various system of the body, including the gastrointestinal tract, respiratory, endocrine and renal. Its consumption has also been related to anxiety and adverse cardiovascular effects. There are definitely individual differences in sensitivity to the effects of these compounds, which is why it’s important to tune in and listen to how your body responds after consuming cacao.
A lot of the microbes that assist the fermentation of cacao process create toxins called mycotoxins. These toxins can be carcinogenic and cause damage to the kidney, liver and DNA, and suppress immune function. Their concentration depends on the correct harvesting, fermentation and storage of the beans. So I understand this is where the quality of the cacao you consume really matters.
My personal experience
My personal experience
When I first discovered raw cacao powder 6 years ago, I instantly fell in love with the deep rich chocolatey flavour and consumed it every day with no issues. Unfortunately, over time and for some reason, I developed cardiac arrhythmia (fast and irregular heartbeats) after eating it.
After many months of experimenting with how much raw cacao I could have without the negative side effects, I chose to give it up, because it seemed no matter how little I had, I always experienced arrhythmia.
I’m not entirely sure, but I believe the cause of the downsides were my weak adrenals and the nervous system issues I was dealing with. This resulted in my body becoming very sensitive, especially to natural stimulants. On the other hand, there are many people who have never suffered from adrenal issues, but also feel the same effects.
Should you consume raw cacao, and if so, how much?
First I want to express the importance of choosing a super high quality cacao. Look for products that say they are one hundred percent raw and certified organic including cacao paste, butter, powder, nibs, and beans.
If you are generally healthy and have a strong adrenal function you may not feel the stimulating side effects of raw cacao and therefore can consume more than someone who is affected. According to David Wolfe, a suitable amount of cacao would be 3-4 beans (1 tsp) per 100 pounds (45kg) of body weight per day. David then goes on to say that an excessive amount of cacao would be 11-33 beans per 100 pounds of body weight.
If you are experiencing, or have experienced, chronic health symptoms, particularly those related to the adrenals and central nervous system, I would recommend only consuming raw cacao every once in a while (experiment for yourself) or completely avoiding it until until your health is back on track.
This blog, its content and any linked material are presented for informational purposes only and are not a substitute for medical advice, diagnosis, treatment, or prescribing. Nothing contained in or accessible from this post should be considered to be medical advice, diagnosis, treatment, or prescribing, or a promise of benefits, claim of cure, legal warranty, or guarantee of results to be achieved. Never disregard medical advice or delay in seeking it because of something you have read in this blog or in any linked material. Olivia Budgen is not a medical doctor. Consult with a licensed healthcare professional before altering or discontinuing any current medications, treatment or care, or starting any diet, exercise or supplementation program, or if you have or suspect you might have a health condition that requires medical attention,
Hi Olivia, your heart issues from taking this could be down to the very high oxalate content of caco.
Is that something you have explored?
Hi Jaime, I have definitely been down the oxalate road, but I am able to eat other high oxalate foods with no issues 🙂 I definitely believe the heart palpitations are due to the stimulant contents, as I have the same experience with other stimulating foods. Thanks for your comment xx