Everything You Need Know About Cacao, and Why You Should Start Drinking It

With iced matcha trending and pumpkin spice lattes making their seasonal debut, cacao is largely overlooked as one of the most powerful superfoods (and drinks). This is largely because chocolate has been industrialized and westernized, turning cacao (the raw, unprocessed form of chocolate) into a sweet, milky dessert that overshadows cacao’s natural benefits. But the benefits are so powerful, we need to be talking about it more. “Cacao is the most nutrient-rich food on the planet,” explained María Cobar, the founder of María Cacao. “Coffee or tea do not provide the same nourishment.” But what exactly is cacao, what are the benefits, and is it really worth replacing your coffee? Here’s everything you need to know.

What is Cacao?

Cacao is a fruit from the Theobroma cacao plant, which is native to the Amazon rainforest. This tree produces pods that contain 30-60 cacao beans (or cacao seeds) that undergo processing to become chocolate. It’s mainly produced in tropical regions, with top producers in West Africa, Latin America, Asia, and the Caribbean. While its origins as a food can be traced back to ancient Mesoamerica, some theories hold that it came from the northern regions of the Amazon, eventually making its way to Mexico through trade. Its use as a food was first recorded by Mexico’s Olmec civilization between 1200 BCE and 400 BCE. According to Lucrecia Perez Millan, wellness director at Nômade Tulum in Mexico, ancient civilizations honored cacao, consuming it ceremoniously and as a superfood: “Cacao is a fundamental part of Mexican civilization, originally cultivated by the Olmecs, Mayans, and Nahuas.”

Historically, cacao was not only cherished for its energizing properties, but it was also deeply embedded in ritual and daily life, symbolizing both divine connection and economic importance. In the Yucatan Peninsula, cacao is often referred to as the “Food of the Gods” among the Mayan tribes, playing a central role in local tradition. Often referred to as the “drink of love,” cacao is packed with nutrients that are beneficial for the body and overall well-being. While most people associate chocolate with the sweet, creamy confections that emerged in Europe (where cacao was mixed with sugar and milk, and later refined into bars during the Industrial Revolution), cacao in its raw, pure form is a different experience. It has a rich, bitter, and earthy flavor. Available in paste, powder, or bar form, cacao can be added to drinks and foods for added flavor and health benefits.

Benefits of Cacao

It can boost your mood

Cacao contains theobromine, a natural compound that promotes the release of endorphins, serotonin, and dopamine, creating a mood-elevating effect. While cacao does contain some caffeine (albeit less than a cup of coffee), the high magnesium levels have a calming effect on the body. Unlike coffee or tea, which can lead to jitteriness or energy crashes, cacao offers a gentler, more sustained increase in energy without the unwanted side effects.

It’s incredibly rich in nutrients and antioxidants

Because it’s one of the highest natural sources of magnesium and is full of calcium, zinc, copper, and selenium (all essential nutrients that support many bodily functions), cacao is considered the ultimate superfood. It’s also packed with antioxidants (it contains more antioxidants per gram than blueberries, goji berries, and red wine)—specifically flavonoids and catechins—cacao can help combat oxidative stress (an imbalance of free radicals and antioxidants in your body that leads to cell damage). These antioxidants support everything from heart and skin health to the immune system. A study in Oxidative Medicine and Cellular Longevity suggests that the antioxidants in cacao can improve blood pressure levels and circulation and lower inflammation.

It can impact emotional well-being and spiritual growth

Beyond its physical benefits that have been backed by Western modern research, cacao has been used for thousands of years in various parts of the world for emotional and spiritual benefits as well. It was most commonly used traditionally as a heart-opener in ceremonies to facilitate a deeper connection with self and others. While there are many possible sources and traditions where this connection between cacao and the heart may come from, cacao is believed to open your heart chakra (or energy center), according to Ayurveda.

And good news for manifestation fans: “Cacao is a great ally for manifestation, the art of setting intentions for your day, and preparing for any challenging experience, such as a difficult conversation, a job interview, or a first date,” Cobar explained. When combined with meditation, preparing cacao in the morning can be an enriching mindfulness practice. This ritual helps with focus and set positive intentions for the day ahead, offering clarity and a deeper sense of connection to yourself.

What are Cacao Ceremonies?

The use of cacao in “ceremonial” doses (purer and more potent quantities) for spiritual or emotional benefits has gained Western popularity. During a cacao ceremony, cacao is consumed as a drink prepared by the facilitator. The cacao is melted on the stove with water and sometimes mixed with spices or herbal additives that have additional healing properties. Each participant is then served a mug of the prepared ceremonial-grade cacao in a meditative setting, often accompanied by music, chanting, or guided meditation.

“Our cacao ceremony [at Nômade] is a sacred ritual rooted in ancient traditions, where cacao is used as a plant medicine to open the heart and connect deeply with oneself,” Millan said. The ritual is designed to help release emotional blockages, connect with your inner self, and cultivate self-love and compassion. The feeling that follows a cacao ceremony is one of lightness and bliss as if you’ve truly found inner peace. Further benefits of a cacao ceremony include reducing stress, practicing mindfulness, and fostering a sense of community and connection.

This magical drink, cherished by ancient civilizations, might just be the key to rediscovering balance in modern life. And you don’t need a formal, elaborate set-up to experience the benefits of a cacao ceremony; the ritual can also be adapted for a more personal, intimate experience on a smaller scale. “It can be a simple practice you do with yourself every morning,” Cobar said. “It can be as easy as preparing your cup of cacao and setting an intention or making a wish, then continuing with your day.”

What to Look for When Buying Cacao

When buying cacao, be sure not to confuse it with store-bought cocoa powder typically used for making hot cocoa. Cocoa is often processed with a chemical solution to reduce its acidity and bitterness, and it usually contains added sugars with much lower antioxidant levels. Cacao, on the other hand, is minimally processed, preserving its nutrients.

When purchasing cacao—whether in powder or bar form—Millan suggested aiming for one that is at least 60-80 percent cacao, preferably single-origin and without soy lecithin to ensure a purer, more authentic experience. It’s important to consider the source of your cacao for both transparency and flavor reasons. Cacao sold in nurseries or bulk stores may be from producers that use agrochemicals or from cooperatives that don’t adequately support equitable producers. When buying cacao, check the label for its origin and ingredients and look for a local cooperative on the label.

Tips for Making a Cacao Drink

To prepare cacao at home, simply dissolve cacao paste, bar, or powder (which you can grate yourself) in hot water. You can also experiment with spices, including adding herbs like rosemary, cinnamon, or even a touch of chile if you’re feeling adventurous. You can turn it into a latte drink (the most rich, decadent hot chocolate ever) by adding frothed milk of choice, and if you don’t like the bitter taste, try adding raw honey or maple syrup. There are no set rules on how to enjoy your cacao—just do it with intention.

Cacao is traditionally prepared and enjoyed in the morning for a calm start to the day, but it can also provide a nourishing and comforting way to unwind in the afternoon or evening. While it’s generally considered safe to consume cacao every day, it’s known to have health benefits when consumed in moderation. Excess consumption of cacao can have similar effects as high coffee consumption, including feelings of restlessness, anxiety, or gastrointestinal side effects.

Other Ways to Use Cacao

While you can enjoy cacao in the form of candies or spreads, it can also make for a rich, flavorful ingredient in cooking. Millan explained that in Mexico, cacao is used in traditional dishes like mole, tamales, pozol, tejate, and tazcalate. You can also add cacao to bakes, smoothies, breakfast bowls, and desserts. Other ways to incorporate cacao include making a healthy hot chocolate with almond or coconut milk, sweetened to taste, or stirring cacao into your morning oatmeal. Cacao nibs can enhance yogurt, salads, or energy balls for a nutritious snack.

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MEET THE AUTHOR

Angelika Pokovba

Angelika Pokovba is a lifestyle writer who has written for publications such as Travel + Leisure, Architectural Digest, Harper’s Bazaar, Real Simple, and Vogue & GQ Mexico.