Chocolate That Loves You Back: The Benefits of Raw Cacao
How this ancient superfood supports your gut, brain, heart, and hormones — without the crash
Written By: Megan Barefoot
It has become very evident to me that chocolate has developed a reputation problem. Somewhere along the way, it became synonymous with candy bars, sugar overload, and guilty indulgence. This month we will see this as Valentine’s Day gifts are exchanged and chocolates take center stage. But real chocolate, the kind made from minimally processed cacao, tells a very different story. When chosen wisely, chocolate does not sabotage your health. It can support it. And that is where raw cacao comes in.
What Is Raw Cacao?
Raw cacao comes from the seeds of the cacao pod from the tree Theobroma cacao, a plant native to Central and South America whose name literally translates to “food of the gods.” Unlike conventional cocoa powder, which is often roasted at high temperatures, raw cacao is minimally processed. This gentler processing helps preserve its antioxidant compounds, minerals, and phytonutrients. As with many foods, when cacao remains closer to its natural state, it becomes more than a flavoring agent. It becomes a functional food. In fact, I would dare to say that cacao is a superfood that can even be eaten for breakfast!!
A Powerful Ally for Heart and Circulatory Health
One of the most researched benefits of cacao lies in its impact on vascular function. Raw cacao is rich in flavanols, plant compounds known to support endothelial health, which refers to the inner lining of blood vessels. Healthy endothelial function allows blood vessels to relax and expand more effectively, improving circulation and oxygen delivery.
A comprehensive Cochrane review analyzing randomized controlled trials found that flavanol-rich cocoa products were associated with modest but statistically significant reductions in both systolic and diastolic blood pressure (Ried et al., 2017). Improved blood vessel function supports cardiovascular health, brain oxygenation, and overall energy production.
This research shows what traditional cultures have long understood: in its pure form, cacao can nourish the cardiovascular system rather than harm it. Did I mention that it’s a great breakfast food?
Supporting Brain Health and Cognitive Function
Because circulation and brain function are deeply connected, cacao’s benefits extend beyond the heart. The flavonoids (with antioxidant properties) found in cacao have been studied for their neuroprotective properties and potential cognitive benefits.
Spencer (2014) reviewed the mechanisms through which flavonoids influence brain health and found evidence suggesting improvements in learning, memory, and overall cognitive performance. These effects are thought to occur through increased cerebral blood flow, reduced oxidative stress, and enhanced neuronal signaling.
In practical terms, improved circulation means better delivery of oxygen and nutrients to brain tissue. That translates to clearer thinking, improved focus, and greater mental resilience.
Cacao also contains magnesium, theobromine, and small amounts of tryptophan which are all nutrients that support nervous system regulation and mood balance. When paired with balanced blood sugar strategies, cacao can elevate mood without triggering a crash.
Cacao and the Gut–Brain Connection
At No Shoes Nutrition, we are always talking about the gut–brain axis. The health of your microbiome influences inflammation, immunity, and mood regulation. What you eat directly shapes that ecosystem. There are very few talks that I give or blogs that I write where the microbiome and gut health do not take center stage so why should this blog be different!
Emerging research suggests that cacao polyphenols may positively influence gut bacteria. In a controlled human intervention study, cocoa flavanol consumption increased levels of beneficial bacteria such as Bifidobacterium and Lactobacillus while reducing potentially harmful species (Tzounis et al., 2011). These findings suggest that cacao may exert prebiotic-like effects, helping support microbial diversity and intestinal balance. This means that the fiber in cacao feeds the health microbes in your gut so that they can work to improve your health!
A balanced microbiome helps regulate inflammation, strengthen the gut barrier, and support neurotransmitter production. When the gut thrives, the brain often follows. This is the foundation of gut-forward nutrition: supporting the intestinal ecosystem so the entire body functions more efficiently.
Raw Cacao vs. Sugar-Loaded Chocolate
It is important to clarify that not all chocolate provides these benefits. Many commercial chocolate products contain high levels of added sugar, which can spike blood glucose, increase insulin demand, and contribute to systemic inflammation. When sugar becomes the dominant ingredient, it counteracts many of cacao’s protective properties.
If choosing store-bought chocolate, aim for varieties containing 85–100% cacao with minimal added ingredients. Even better, consider making your own chocolate at home using raw cacao powder, healthy fats, and small amounts of natural sweeteners to maintain blood sugar balance. No Shoes Nutrition offers monthly cooking classes where making chocolate takes center stage several times a year! Sign up for our monthly newsletter so you can always be in the “know” about events!
When cacao is paired with protein, fat, and fiber, it becomes metabolically supportive rather than disruptive.
A Functional Food That Truly Loves You Back
When sourced thoughtfully and consumed intentionally, raw cacao can be:
Cardiovascular supportive
Brain nourishing
Anti-inflammatory
Microbiome friendly
Mood enhancing
The research continues to grow, but what we already know is compelling. Cacao’s flavanols support vascular function (Ried et al., 2017), influence brain performance through improved circulation and antioxidant activity (Spencer, 2014), and may positively shape the gut microbiome (Tzounis et al., 2011). Chocolate does not have to be something you feel guilty about. When chosen wisely, it becomes a tool and a strong one that supports longevity rather than undermines it. And that is chocolate that truly loves you back.
Ready for Chocolate — and a Body — That Loves You Back?
If you are reading this and quietly thinking that you want more and by that I mean, more energy, less inflammation, better digestion, easier weight loss, clearer focus, then consider this as your invitation. You do not have to settle for bloating, crashes, cravings, or feeling like your body is working against you. You can feel steady. You can feel strong. You can feel in control again.
At No Shoes Nutrition, we focus on gut-forward nutrition and practical, sustainable strategies that help you understand your body and work with it, not against it. Whether your goal is to improve your gut health, reduce inflammation, support healthy and sustainable weight loss, balance your blood sugar and hormones, or simply feel better in your own skin, we create personalized plans that fit real life. No extremes. No fads. Just science-informed nutrition and long-term lifestyle change.
If you want 2026 to be the year you truly kickstart your health, the year you feel lighter, clearer, and more energized than you have in years, we would love to support you. We work with individuals and groups virtually, which means you can access guidance, accountability, and expert support no matter where you live.
Book your free consultation and let’s talk about your goals, your challenges, and what thriving could look like for you. Because chocolate that loves you back is wonderful but a body that feels vibrant, balanced, and resilient every single day? That’s even better.
Let’s build your healthiest year yet.
References
Ried, K., Fakler, P., & Stocks, N. P. (2017). Effect of cocoa on blood pressure. Cochrane Database of Systematic Reviews, 2017(4), CD008893. https://doi.org/10.1002/14651858.CD008893.pub3
Spencer, J. P. E. (2014). Flavonoids and brain health: Multiple effects underpinned by common mechanisms. Nutrition Reviews, 72(Suppl 1), 1–20. https://doi.org/10.1111/nure.12153
Tzounis, X., Rodriguez-Mateos, A., Vulevic, J., Gibson, G. R., Kwik-Uribe, C., & Spencer, J. P. E. (2011). Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study. The American Journal of Clinical Nutrition, 93(1), 62–72. https://doi.org/10.3945/ajcn.110.000075
