What is Cacao? 

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

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Cacao is a powerhouse ingredient with a rich history and a growing presence in health-conscious kitchens. From its origins as a sacred plant in ancient Mesoamerican cultures to its modern-day role as a superfood, cacao offers a wealth of benefits and versatility. 

If you’re curious about how to eat cacao, we’ll explore everything you need to know about this so-called superfood — including the differences between cacao and cocoa, its health benefits, and how to incorporate it into your diet.

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The Cacao Plant: A Tropical Treasure

Cacao comes from the cacao tree (Theobroma cacao), which thrives in tropical climates near the equator. These trees produce large, oval-shaped fruits known as cacao pods, which can grow up to a foot long. Each pod contains seeds, often called cacao beans, surrounded by a sweet, tangy pulp.

Cacao beans are the starting point for various products, including cacao nibs, cacao powder, and even the chocolate we all love. The exterior of the cacao pod is thick and fibrous, but while the fruit’s inside is edible, the pod’s exterior is typically not consumed.

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Types of Cacao: From Pod to Plate

Understanding the forms of cacao helps distinguish its uses and benefits:

• Cacao nibs: These are small, crunchy pieces of crushed cacao beans. They have a slightly bitter, chocolatey flavor and are rich in nutrients.
• Cacao powder: Made by grinding raw cacao beans after the fat (cacao butter) has been removed, this powder retains the plant’s antioxidants and nutrients.
• Cacao butter: The creamy fat extracted from cacao beans, often used in both cooking and skincare.

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Benefits of Cacao

Cacao is often celebrated for its potential to support overall well-being. Its nutrient-dense profile includes magnesium, iron, flavonoids, and other antioxidants. Here’s a closer look at what cacao might offer:

1. It has antioxidant properties. Cacao contains flavonoids, which contribute to its antioxidant activity. These anti oxidants can help neutralize free radicals, potentially reducing oxidative stress.
2. It may help to boost your mood. Cacao contains compounds like theobromine and phenylethylamine, which may promote a sense of well-being and improve mood.
3. It may help support heart health. Some studies suggest that the flavonoids in cacao may help support healthy blood flow and reduce blood pressure.
4. It offers gentle energy. While cacao contains a small amount of caffeine, it is primarily energized by theobromine, which provides a gentler, longer-lasting boost.
5. It’s a source of certain essential minerals. Cacao provides essential minerals like magnesium, iron, and potassium, which are vital for maintaining energy levels and supporting muscle and nerve function.

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Cooking with Cacao: Tips and Recipes

Cacao’s versatility makes it an excellent addition to a variety of recipes. Whether you’re a fan of smoothies, baked goods, or savory dishes, cacao can add both flavor and nutrition. Here’s how to incorporate it into your cooking:

1. Smoothies

Add a tablespoon of cacao powder to your morning smoothie for a chocolatey twist. Pair it with bananas, almond butter, and oat milk for a decadent treat.

2. Baked Goods

Replace traditional cocoa powder with raw cacao powder in recipes for brownies, cakes, or muffins to boost the nutritional profile.

3. Snacks

Sprinkle cacao nibs on yogurt, oatmeal, or trail mix for a crunchy, nutrient-rich topping. Or, make your own granola with this Coconut-Cacao Granola recipe. 

4. Hot Cacao

Mix cacao powder with hot water or plant-based milk, add a touch of maple syrup, and sprinkle cinnamon for a warming beverage. (You could also try this superfood hot chocolate or this caffeine-free cacao latte.)

5. Savory Dishes

Cacao can add depth to savory recipes like mole sauce or chili. Its earthy, slightly bitter notes complement the bold flavors of spices and peppers.

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Sustainability and Ethical Sourcing

As a plant native to regions with rich biodiversity, cacao plays an important role in tropical ecosystems. However, cacao farming faces challenges, including deforestation and labor issues. When buying cacao products, look for certifications such as Fair Trade or Rainforest Alliance to ensure ethical and sustainable sourcing practices. Supporting brands committed to these practices helps protect the environment and supports farming communities.

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FAQs About Cacao

Can the outside of cacao be eaten?

While the pulp inside the cacao pod is edible and deliciously sweet, the tough outer shell is not typically consumed. However, it is sometimes used as compost or for other agricultural purposes.

Cacao vs. cocoa: What’s the difference?

The main difference lies in processing. Cacao is less processed, retaining more nutrients and antioxidants. Cocoa undergoes higher heat treatment, which may reduce some of its nutritional benefits but still retains its rich flavor.

Does cacao have caffeine?

Yes, but in much smaller amounts compared to coffee. Most of its energizing effects come from theobromine.

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10 Cacao Products to Try from Thrive Market

Looking to explore cacao for yourself? Thrive Market offers a curated selection of cacao products to suit your needs:

1. Navitas Organic Cacao Powder: A versatile, nutrient-rich powder perfect for smoothies, baking, and beverages.
2. Navitas Organic Cacao Nibs: Crunchy and packed with antioxidants, these nibs are great for topping yogurt or oatmeal.
3. Artisana Organic Hazelnut Cacao Spread: Ideal for adding creamy texture to desserts or atop toast, breads, or muffins.
4. Organic Traditions Cacao Butter: This creamy butter is made with sustainably grown cacao and offers a smooth texture to baked goods. 
5. Alter Eco Organic Dark Chocolate Bars: Made with 85% ethically sourced cacao, these bars are a decadent treat with a purpose.
6. Thrive Market Organic Chocolate Chunks: Perfect for baking, these chocolate chunks are made from 65% high-quality cacao.
7. Blume Superfood Latte Blend, Reishi Hot Cacao: Harness the benefits of cacao in a warming superfood beverage. 
8. Hu Gems Dark Chocolate Snacks: A paleo-friendly option made with simple, clean ingredients.
9. One Degree Organic Foods Cacao Sprouted Brown Rice Cereal: A twist on the classic crisped rice cereal, with a chocolatey flavor from real cacao.  
10. Blue Stripes Whole Cacao Trail Mix, Dark Chocolate Coconut: With dried fruit, nuts, and chocolate-covered cacao beans, this trail mix is a whole lot more beneficial than most. 

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.