The Chocolate Truth

          In my inbox, just this week, were four articles on how dark chocolate was good for you, suggesting you run out to the store and get that dark chocolate fix. You go out, buy that yummy dark chocolate candy bar, and it feels great. You have energy, and your mood improves, then here it comes, Crash! You lose all of that energy, your mood darkens, and all you want is more chocolate. Yes, dark chocolate is better for you than milk chocolate, however the dark chocolate you get today is so highly processed that it loses most of its nutrients and antioxidant strengths. This basically provides you with nothing more than excess fat and processed sugar. There is also a difference between cacao and cocoa, which I will get into a bit later.

          Today, the majority of cacao is mixed with sugar, dairy, and other chemicals to create the chocolate candies people consume, and these sugary snacks are not what you want. The percentages you see on chocolate bar wrappers are a marketing push. Just because a chocolate bar says 71 percent cacao, it does not mean it is good for you. This candy is artery-clogging and makes you gain weight. I am writing this article to give you the raw truth about chocolate, and tell you more about the impressive health benefits of the raw cacao bean, how you can buy it, and how you can incorporate this super food into your diet.

          So what is cacao? Cacao, pronounced ka-cow, is the raw, unprocessed form of chocolate. These untreated seeds are a super food, and offers you a wealth of antioxidants, and essential vitamins and minerals.

          The Mayan and Aztec peoples considered the liquid that was formed from cooking the cacao pod as “the blood of the Earth,” and a profoundly sacred substance. Their ruling class liked to combine this liquid with herbs, nuts, seeds, chilies, vanilla, and honey, and drank it during engagement and wedding ceremonies, baptismal rites, and funerals. Archeologists found evidence of this from residue on a Mesoamerican burial vessel. By 1375 A.D. the Aztecs had come to revere the cacao pod, which contains the seeds, as a symbol of the human heart. The cacao beans were even used as currency in ancient Mexico, instead of gold, that is how valuable it was. It was believed that this raw chocolate had magical powers, maybe so, I do know, however, that it is a fantastic super food since it is loaded with vitamins and minerals that our bodies need.

           These cacao beans are grown on small trees, named Theobroma cacao, which literally translates to “cacao, the food of the gods” in the Greek language. These trees are native to Mexico, and Central and South America. Each cacao pod that emerges from the tree typically contains between 40 and 60 cacao seeds. After harvested, the pods are opened; the seeds are then removed, and then undergo a natural fermentation and drying process. After this process is completed, within 1-2 weeks, you are left with raw cacao beans.

          To make the chocolate found in those above mentioned chocolate candy bars, these raw cacao beans are roasted to form cocoa, which is then combined with sugar and fats until the beans are no longer recognizable. The high heat during this roasting process reduces the levels of antioxidants, and vitamins and minerals, naturally found in the raw cacao, which minimizes the powerful health benefits. In order to get these health benefits, you must eat the “raw,” non-roasted cacao beans.

          I can agree, there is something oh, so special about chocolate. However, we all want to be healthy as well, so let us skip those sugary-filled candy bars, and go for a handful of raw cacao beans instead. What are these health benefits I keep talking about?

          Raw cacao beans are high in protein, beneficial fats, and vitamins and minerals. These beans contain the richest natural source for magnesium, an important mineral which tends to be highly deficient in modern diets. Raw cacao contains other essential minerals like calcium, sulfur, zinc, iron, copper, and potassium. The raw cacao is also high in vitamin C, B1, B2, B3, B5, B9, E, and an excellent source of natural sulfur, a mineral associated with healthy skin, nails, hair, and proper liver and pancreas function. Raw cacao contains essential heart-healthy fat: oleic acid a monounsaturated fat, and fiber.

          Oleic acid is an omega-9 fatty acid, and is considered one of the healthier sources of fat in a person’s diet. Health experts often recommend using it in cooking, and a number of those “so-called” health foods and diet products will use this compound in place of animal fats. Oleic acid is also found in many nuts and seeds, 

it can also be found readily in most poultry, particularly chicken and turkey. It is found in olive oil as well, which is why it is a healthier choice of oil than canola, or vegetable oils. Most experts agree that oleic acid is one of the better fats for us to consume, it can lower total cholesterol levels by raising blood concentrations of high-density lipoproteins (good cholesterol), while reducing low-density lipoproteins (bad cholesterol). It has also been shown to slow the development of heart disease, and also promotes the production of antioxidants. Although oleic acid is good for our bodies, like with any fat, an overabundance could cause adverse health effects. No matter what, the fact remains, that raw cacao is the most medicinal of any chocolate product, on the market today, and contains the highest levels of immune enhancing antioxidants polyphenols, procyanidins, and other flavonoids. All of these are known to protect against a wide range of ailments, especially heart disease.

          Dietary flavonoids, which are widely abundant in plant-based foods, have been shown to improve cognitive function. It has been shown to reduce the risk of dementia, and to enhance performance on some cognitive tests, as well as improve the cognitive function, in the elderly with mild impairment, with a regular intake of flavonoids. The alkaloids, which are also found in raw cacao, along with the proteins, beta-carotene, leucine, linoleic, lipase, lysine, and theobromine, all work together to improve, not only our mental health, but our physical health as well. A good example here would be the theombromine, which helps to stimulate the central nervous system, relax smooth muscles, and dilate blood vessels, which gives the body a boost of energy. The flavanols, which are found in cacao, green tea, and some fruits, seems to be effective in slowing down, or even reversing, impaired cognitive functions, which occurs with aging. These flavanols have also been shown to improve, and to lower blood pressure, enhances circulation by promoting dilation, strength, and health of blood vessels. The flavanols in cacao increases a key compound in the body, called nitric oxide, which is critical for healthy blood flow, healthy blood pressure, and cardiovascular health. It can also reduce the plaque buildup on your artery walls. This is different from the chocolate candy bars you find in the supermarket today, with all of the creams, fats, and sugars; it raises your LDL, and causes the plaque to buildup on your artery walls, thus increasing your risk for heart attack and stroke.

          Cacao also contains, what are called “bliss chemicals,” which are phenylethylamine (PEA) and anandamide. PEA is an adrenal-related chemical, which is a chemical we naturally produce when we are excited. This chemical also plays a role in us feeling focused and alert, since it causes our pulse rate to quicken, which gives us a similar feeling to when we are excited, or fall in love, even drink coffee. The other “bliss chemical” is the lipid anandamide, which is found in our brain when we feel great. Anandamide is also called “chocolate amphetamine” because it causes changes in blood pressure and blood-sugar levels, leading to feelings of excitement and alertness. Like amphetamines, anandamide works to increase mood and decrease depression, however, is not addictive like caffeine, nor is it illegal with all of the undesirable side-effects that accompany amphetamines. In fact, anandamide actually resembles THC (tetrahydrocannabinol), which is the chemical found in marijuana. The good news is, even though the anandamide in chocolate helps to create this feeling of elation, the effect is not the same as the THC found in marijuana. It would take approximately twenty five pounds of chocolate to achieve the “high” you would get from marijuana, and of course, the nausea would overpower any feeling of bliss you would receive.

          The antioxidant properties of the flavonoids, and the essential minerals and vitamins, which are found in raw cacao, can neutralize the free radicals found in your body. If you will recall a previous article, where I explained free radicals in detail, free radicals basically are damage done to your normal molecule production from outside forces, like sun exposure, pollution, cigarette smoking, etc. This over time can cause a lot of disease, like cancer, and premature aging. However, the high levels of antioxidants, which are found in raw cacao, protect your body from a buildup of these free radicals.
When eating cacao raw, you receive an extraordinary amount of dietary fiber, which supports your digestion, and stimulate your body’s production of digestive enzymes. You can blend, crush, and micronize this raw cacao, and it will still help cleanse your intestines, and improve your digestive system. Raw cacao can also help regulate your bowel movements. A 1 ounce serving of raw cacao nibs contains 36 percent of the recommended daily intake of dietary fiber, or 9 grams. According to studies, even adding as little as 6.6 grams of cacao fiber per day, to your diet, will improve your bowel habits. So many diets, these days, are low in dietary fiber, and by including raw cacao in your diet, like in a morning smoothie, can help increase your daily fiber intake.

          Raw cacao is crunchy and not sweet at all. They taste like nuts, with an intense, bitter chocolate flavor. They are made from the seeds, or beans, of the cacao tree. You keep this raw cacao, in whatever form you get, in a cool, dry place, or in the freezer if you are keeping it longer than a few weeks. Raw cacao is great on, or in desserts; however you can also toss them in salads, or use as a garnish for meat dishes. You can make your own version of that candy bar, like people did before the industrial age, by using a coffee grinder, and grinding the raw cacao nibs and granulated raw sugar or raw stevia (2/3 parts nibs to 1/3 parts raw sugar or raw stevia for bittersweet). This will make a paste; then melt raw cacao butter, or raw coconut oil, in the paste by using a double boiler over simmering water, or at a low temperature in the oven. Place in a mold, and refrigerate 15 to 20 minutes.

          Harvard did a study on the Kuna Indian tribe, off of the coast of Panama. In this study they had a unique chance to examine the health benefits of dark chocolate, in a controlled way, since close to the Kuna indian tribe, there lived other tribes of identical genetic heritage, with a very similar diet, and identical lifestyle habits. There was one difference; however, the Kuna tribe had cacao trees. The Kuna tribe would consume up to five cups of a bitter dark chocolate drink, on a daily basis, which resulted in them having lower rates of all major diseases, as well as a longer average life expectancy. Too, the world’s oldest human being to have ever lived (that was officially documented), was Jeanne Louise Calment, of France. She lived to be 122, and the people around her said that one of her secrets to longevity was her consumption of 2.5 pounds of bitter chocolate a week. Could you imagine how much better their health would be, and how much longer Ms. Calment would have lived, if they had known about the health benefits of the raw cacao bean?

Nutritional Properties of Raw Cacao

Raw Cacao Nutritional Facts:
Serving Size: 1 ounce (= ¼ cup or 28g)
Calories 160, Fat 11g (of which Saturated Fat 4g), Sodium 30 mg, Carbohydrate 14g, Fibre 9g, Sugars 3g, Protein 1g, Vitamin C 42mg

Magnesium:

Cacao is remarkably rich in magnesium, and seems to be higher in magnesium than any other food. This may explain why so many women crave chocolate before, or during their menstrual cycle. Magnesium balances brain chemistry, builds strong bones, and is associated with creating more happiness. Studies have shown that magnesium is the most deficient major mineral in the Standard American Diet (SAD), it seems that over 80 percent of Americans are chronically deficient in magnesium.

Caffeine:

Raw cacao contains subtle amounts of caffeine and theobromine. However experiments have shown that these stimulants are far different when consumed raw, rather than cooked.

MAO Inhibitors:

Raw cacao seems to diminish appetite, most likely due to its monoamine oxidase enzyme inhibitors (MAO inhibitors). These inhibitors are different from digestive enzymes, and found in most nuts and seeds. These rare MAO inhibitors actually produce flavorable results when consumed by allowing more serotonin, and other neurotransmitters to circulate in the brain. These inhibitors can also facilitate youthening and rejuvenation.

Phenylethylamine (PEA):

Phenylethylamine (PEA) found in raw cacao, is an adrenal-related chemical that is also created within the brain and released when we are in love. This is one of the reasons why love and chocolate have a deep correlation. PEA also plays a role in increasing focus and alertness.

Anandamide (“The Bliss Chemical”):

Anandamide is also produced naturally in the brain. Anandamide is known as "The Bliss Chemical" because it is released while we are feeling good. Cacao contains enzyme inhibitors that decrease our body’s ability to breakdown anandamide. This means that natural anandamide and/or cacao anandamide may stick around longer, making us feel good longer when we eat cacao.

How to Eat and Use Cacao:

          The most common form of raw cacao you can find is in powder form, which is easy to use in so many ways.

If you use the whole beans, just simply crunch them between your fingers to loosen and remove the peel. You can use the beans whole, or grind them in a spice mill, coffee grinder, or food processor. You can add both forms to smoothies, teas, desserts, raw food bars, or any dish that calls for the delicious flavor of chocolate. You can also eat them straight, a tablespoon at a time. Chew thoroughly, and experience the taste of this raw cacao. You can sprinkle it on yogurt, granola, desserts, etc. 

Raw cacao can also be found as raw cacao nibs, in many raw food bars, and cookies. You can even find raw cacao butter. You can use the raw cacao nibs in the place of semi-sweet chocolate chips in many desserts. Be sure and read the food labels, you are looking for “raw” chocolate,” or “raw cacao”. Raw beans are not roasted, only fermented and dried, which conserves their super food nutrients. Avoid labels that read “roasted chocolate,” or “roasted cacao,” which as you know means that the beans were roasted, thus being stripped of these natural nutrients your body needs. You can find raw cacao in many health food stores, raw food stores, and online.

Now that you know the raw truth about chocolate, what are your feelings regarding those oh, so yummy chocolate candy bars? It turns out that all the bad things you commonly find in these chocolate candy bars: like cavities, weight gain, and diabetes, which are all caused by the dairy, sugar, and other fillers which are added to the processed chocolate. Compared that to the health benefits of the raw cacao beans, butter, nibs, and powder; which are weight loss, prevention of cavities, regulation of blood sugar, and cardiovascular health, how can you pass on these raw treasures?

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