What Is Raw Chocolate? An RD Explains How To Use The Varieties

While chocolate may be synonymous with love and romance (not to mention deliciousness), it isn't always thought of as healthy. But, despite its sugary reputation, there are some forms of chocolate that are good for you. You probably know that dark chocolate is better than milk chocolate, but did you know raw chocolate takes the cake when it comes to healthy chocolates? Raw chocolate includes cacao nibs, butter, paste, and powder. Here's everything you need to know about the healthiest way to eat chocolate.

The chocolate bars we buy are made from the meat of the cacao bean, which is referred to as the nib. The nibs are ground into chocolate liquor (the name is misleading; there's no booze here) or liquid chocolate. This is then poured into molds and hardened, resulting in unsweetened chocolate, which is then combined with sugar and sometimes milk and made into the various chocolate products we use, like semisweet and milk chocolate bars. 

Cocoa (cacao) beans and products made with them are rich in heart-protective flavanols, which have been shown to help lower blood pressure, reducing the risk of stroke and heart disease. Chocolate may also help keep skin hydrated and protect it from the sun1. And chocolate may keep your memory sharp by boosting blood flow to the brain2—definitely great reasons to get a daily dose of chocolate! It also contains the bone-building minerals magnesium, manganese, copper, zinc, and phosphorus. 

While chocolate definitely has health benefits, keep in mind that an ounce (30 g) of dark chocolate is about 220 calories. The higher the percentage of cocoa in dark chocolate, the less sugar there will be in the chocolate. For example, if the label says 80% cocoa, the remaining 20% will be sugar. So to get the most benefit while still fitting chocolate into your balanced eating plan, look for semisweet or bittersweet chocolate. Both need to contain 35% cocoa solids by law. Semisweet generally has more sugar. They can be used interchangeably in baking and both are referred to as dark chocolate.

Of course we all love the creamy, rich, seductive flavor and texture of chocolate bars and truffles, but there's a whole world of benefits waiting for you in the raw components of chocolate. 

How to use them: Nibs are delicious and nutty and can be sprinkled over yogurt, smoothie bowls or cereal. Nibs can also be used in baked goods, like muffins and cookies. 

How to use it: Cocoa butter is used to make chocolate and is also used in beauty products. You can buy cocoa butter and use it as a fat source in recipes.

How to use it: You can add it to smoothies or break it into little chunks and use it to top granola. You can also shave it with a cheese plane or a microplane and use it to top coffee and other hot drinks. Also, you can make an antioxidant-packed chocolate bark with the paste by melting it with cocoa butter and adding your own sweetener, as well as health-boosting ingredients like nuts, coconut, and dried fruits. 

How to use it: Unsweetened cocoa powder can be added to smoothies and baked goods, like banana bread and muffins. You can also use it to make your own homemade hot chocolate mix. I like combining 1 cup of unsweetened cocoa powder with 1 to 1½ cups sugar (depending on how sweet you like it), plus a pinch of sea salt. Mix together and transfer to a lidded jar.