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08/02/2013 11:23 EDT | Updated 11/22/2013 03:56 EST
Terri Coles The Huffington Post Canada
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Cacao nibs

You've heard about the health benefits of dark chocolate, but did you know that you can benefit even more by eating the beans themselves, with less processing? Cacao nibs are cacao beans that have been roasted, separated from their husks, and broken into smaller pieces.

Cacao nibs have a chocolatey taste, but they're not quite as sweet as chocolate, which can make them more versatile. Their flavour can also vary depending on how much they are roasted, with hints of fruity or nutty flavours. It can be an acquired taste if you're used to milk chocolate and bars with sweet fillings, but cacao nibs are a surprisingly useful ingredient. You can snack on raw cacao right out of the bag, add it to trail mixes or smoothies, or use it whole or powdered in your cooking and baking.

There are more differences between cacao and cocoa than just the spelling, at least in how we use the words. The beans come from the Theobroma cacao tree, and the word cacao comes from the Olmec people in what is now Mexico. It's actually thought that the spelling cocoa originated as a mistake that stuck. So the two are technically referring to the same thing , but we generally use cocoa to refer to a more processed chocolate product with added sugar, versus the raw cacao, which has no sugar.

Interested in trying this healthy raw food? Read on for nine things you should know about cacao.

9 Things You Should Know About Cacao

9 Things You Should Know About Cacao

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Magnesium: Cacao beans are one of the Swedish Hasbeens Leather RoundToe Clogs Order ZvRt8aHqqj
— a mineral needed for more than 300 biochemical reactions in our bodies — with 272 milligrams per 100 grams. It's important Ivy Kirzhner Studded Leather Sandals Extremely For Sale SsY87d
and keeps the heart rhythm steady.

Magnesium:

Fibre: You don't get any dietary fibre when you eat a chocolate bar, but you do get some when you snack on cacao nibs: Visit New Lowest Price Sale Online Givenchy SharkLock Leather Flats Fast Delivery 0fBGhbdV
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Fibre:

Iron: Iron, which is necessary for red blood cell production, is found in cacao nibs. An ounce of the raw nibs has high heel strap pumps 2018 Unisex Discount Best Prices Extremely Cheap Online 100% Authentic Online Tlk34QU9Q
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Antioxidants: Surely you've heard about the antioxidant power of dark chocolate — well, that goes even more for cacao beans, especially when eaten raw. Antioxidants are important for health because they absorb the free radicals that cause damage in the body.

Flavonoids come from plants and can be responsible for giving pigmentation and colors to being involved in UV filtration. They are similar to antioxidants in that they have a free radical scavenging capacity and have anti-cancer properties while other flavonoids show potential for Comfortable For Sale WIDE FIT WILMA Classic heels schwarz Free Shipping Geniue Stockist Quality Eastbay Cheap Price mmoQKsgG3P
. We get flavonoids from fruits, vegetables, teas, wine and a significant amount from cacao. Essentially the antioxidant activity comes from flavanoids

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There is a positive relationship between intake of flavonoid rich foods such as cacao and lower rates of Visit PSMARLOW Espadrilles rose dust Free Shipping Store LBMcOthbJ
. In the 1930’s to early 50’s flavonoids were actually referred to as ‘Vitamin P’ because of the effect they had on the permeability of vascular capillaries. That study linked here has shown that as little as 5 grams of cacao powder is sufficient to elicit significant vasodilation of the brachial artery.

There is a huge amount of fiber in just a one ounce serving of cacao nibs. 9 grams ! This can help control your blood pressure and blood glucose levels. Slipons amatista/fango/amalfi/khaki Cheap Fake Discount Factory Outlet b2e1e4T
can also help lower blood cholesterol as well as helping keep bowel movements regular. You and I are close now and I think we can definitely talk about that…

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A one ounce serving of cacao nibs has 64 milligrams of magnesium making it one of the best dietary sources of it. Magnesium is starting to be really recognized as a very key element for the body as it is involved in hundreds of functions in the body such as:

This time in a one ounce serving you are looking at 183 mg of potassium! Potassium is crucial for life, it is key in heart, kidneys and other organs to function properly. Potassium is found in a lot of foods including cacao nibs but the average person is not eating a healthy diet and Finishline Pedro Garcia PeepToe Platform Booties Outlet Footlocker Finishline Cheap Latest S5GIzRLML
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Chocolate and cacao help stimulate the brain into releasing neurotransmitters that can trigger feel good hormones. One of those unique neurotransmitters released by cacao is phenylethylamine . This “love drug” releases double band mules Professional cHFju6zW0I
giving us alertness, contentment and a better sense of well-being.

Probably why I turn to chocolate every time I watch the Notebook…

Whew, that had a lot of science behind it. This theme is starting to play in my head now….

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So check out cacao nibs. They are easy to find now in packages or even at bulk food stores. They make a great snack when mixed with nuts like almonds and adding an ounce or two a day can have some tremendous benefits.

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Use of generalized photographs, food models and common measuring tools to estimate portion sizes in dietary intake studies may not be optimal to support seafood consumption given the heterogeneity of shape and thicknesses among seafood types and portions. Further, portion size over- and underestimation can vary considerably between different foods, as not all foods are equal for consumers to accurately estimate portion sizes ( 16 ) . Since most individuals consume mixed diets, minor overestimation of some foods may be nullified by minor underestimations of others when assessing overall dietary intake. As the use of a photographic portion guide to assess seafood consumption is simple, and can provide estimation accuracy comparable to weighed food intake ( 18 ) , specific methods such as this should be considered and utilized.

Quantifying seafood intake and assessing changes in patterns of seafood intake over time are largely dependent on accurate portion estimation. The 2010 Deepwater Horizon oil spill in the Gulf of Mexico provides an example where refinements in risk assessment methods were needed to protect public health, particularly Gulf coast residents who consume substantially higher amounts of regional seafood than the general population ( Cheap Wholesale Outlet In China Christian Louboutin Multicolor PVC Sandals Eastbay Cheap Online Sale Real Pre Order Cheap Online YS4MMj
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) . In conducting risk assessment, as well as discerning health benefits of individual foods, more accurate measures of intake are paramount. Researchers and public health officials concerned with both exposure and health benefits of other food types also recognize the challenges in collecting accurate food-specific intake data and the usefulness of specific food photograph guides, particularly in community settings ( 33 , 34 ) . Hence, intake assessment methods must be feasible and affordable for use in communities as well as in busy clinical settings where time and resources may be limited.

This validation work was a first step to optimize assessment accuracy of fish and shrimp intake in a community setting using the photographic portion guide. Participants in the present study included a diverse adult population from a single community in the south-eastern USA. Application of the photographic guide for different populations in other geographic regions should include piloting and validation efforts to consider cultural differences and commonly consumed seafood types. Photographs included in this guide were broiled fish and sautéed shrimp. Since reference plates shown to participants in each trial were presented solely in the same manner, usefulness of the guide in estimating portion sizes when these foods are prepared using other methods, such as added to soups or stews, was not evaluated as part of the current validation study. Other fish species known to be significant sources of desirable fatty acids are often prepared in this same manner. These limitations should be recognized when using the guide in its current form in conjunction with food intake survey questions in any population of interest.

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