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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 Minnetonka Leather Bow Loafers Outlet Low Shipping Fee Marketable Cheap Price Footaction dzIzY
— a mineral needed for more than 300 biochemical reactions in our bodies — with 272 milligrams per 100 grams. It's important for muscle and nerve function 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: one ounce has nine grams !

Fibre:

Iron: Iron, which is necessary for red blood cell production, is found in cacao nibs. An ounce of the raw nibs has six per cent of your recommended daily iron intake .

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 CARENA Classic heels notte mura Shop For Online Buy Cheap Low Shipping Fee For Cheap Price Fake Cheap Online Visit New Sale Online ClrwVwSJj
. 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 Knock Off Prada CapToe Leather Flats Top Quality Cheap Online Sale Very Cheap For Sale For Sale eqTyH7Y4g
. 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. High Quality Cheap Online lace up snow boots Pay With Visa Cheap Pay With Visa Cheapest 100% Original For Sale dSTzAVS
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…

9 grams
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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 Cheap Get Authentic Santoni FringeTrimmed Ankle Boots w/ Tags Under 70 Dollars Cheap Sale Visa Payment ni9tS
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 EGAN Ankle boots black Best Wholesale Online 0Q1zuhY0OZ
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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 Outlet 2018 New Rebecca Minkoff Nora Suede SlipOn Sneakers Footlocker Sale Online ODMy8pM
. This “love drug” releases Cheap Footlocker Outlet Locations Cheap Price Laurence Dacade Glitter Ankle Boots LP6YcC5
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 ( Saint Laurent Jane 105 Snakeskin Sandals w/ Tags Buy Cheap New Online Cheap Cheap Sale Nicekicks k0xim2A79
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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 ( Tods Leather LaceUp Booties Cheap Sale Factory Outlet Cheap Usa Stockist Outlet Marketable ZDkcyanz
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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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