The nutritionist explains what makes this sweet healthy and teaches how to consume it correctly
Chocolate is made from cocoa, a plant native to warm, humid forests. The bitter type must be made with at least 25% total cocoa. However, to be considered healthy, it is important that it contains more than 50% cocoa. This is because, the higher the percentage of this plant, the lower the percentage of sugars and fats, which are the ingredients that make chocolate unhealthy.
Benefits of cocoa and dark chocolate
Cocoa is an extremely rich fruit antioxidants which offer many benefits to our body. “Antioxidants fight free radicals, avoiding the oxidative damage they cause in DNA and, therefore, are related to the prevention of premature aging and various types of cancer and neurological diseases, such as Alzheimer’s,” lists nutritionist Natália Colombo . Therefore, all these benefits can be obtained with the consumption of dark chocolate.
“In addition to the antioxidant, dark chocolate also contains biogenic amines that stimulate the production of neurotransmitters such as dopamine and serotonin, linked to well-being and anxiety control,” adds Natália Colombo. “It also has theobromine, which is related to increased energy, decreased appetite and a vasodilator effect,” she adds.
Healthy chocolates
According to the nutritionist, the best chocolate is the one with at least 70% cocoa (this information must be on the product packaging). “This is because, if 70% is cocoa, which is good for health, only the rest, 30%, will be fat or cocoa butter and milk and/or sugar,” he explains.
However, if you don’t like dark chocolate, you may also benefit from slightly lower percentages. “So that the chocolate has a good amount of flavonoids, thus becoming a health food, it must have at least 50% cocoa in its composition,” says nutritionist Bruno Machado.
Chocolate against hypertension
According to nutritionist Natalia Colombo, some studies have shown that cocoa improves blood flow, preventing clots and improving blood pressure. However, nutritionist Bruno Machado adds that only dark chocolate, consumed alone, does not bring as many benefits; it must be part of a healthy diet.
“Most of the benefits chocolate brings come from flavonoids (called catechins and proanthocyanidins), which are natural antioxidants. But food is also an important source of potassium and magnesium, minerals,” adds nutritionist Daniela Medeiros. Consumption helps reduce the formation of fat plaques, control blood pressure and improve blood flow.
Ideal amount of consumption
While dark chocolate is healthy, it shouldn’t be consumed in excess. It can be consumed every day in small quantities when combined with a meal plan healthy, advises Bruno Machado.
“The amount may vary depending on the case or the person, but studies have shown that, with 30 grams of 70% cocoa chocolate a day, all the benefits of cocoa can already be exploited, such as its antioxidant action, which it can help in the prevention of some types of cancer, including intestinal cancer,” adds Natália Colombo.
Pay attention to consumption
Anything consumed in excess can make you fat. “Dark chocolate is very good for your health, but it should be consumed in moderation, just like the others. In terms of calories, 100 grams of milk chocolate has 540 calories against 475 for dark chocolate; there is a difference, but not it’s so big,” warns the nutritionist. However, although the caloric difference is not that significant, the amount of fat is much higher in milk chocolate, harming health and promoting weight gain.
learn to consume
Despite all the benefits of dark chocolate, not everyone appreciates its taste. Many people still prefer milk or white, which unfortunately they do not have healthy substances provided by cocoa. “Being the bitter version that brings many advantages, the taste can be an impediment to its consumption. A tip for starting to consume this type of chocolate is to introduce chocolates with a slightly higher cocoa content and increase it gradually, to get used to the palate,” advises nutritionist Daniela Medeiros.
More options
If you really don’t want to eat dark chocolate, the nutritionist recommends consuming others in much more moderation. “[O consumo dos] foods high in sugar and fat and low in bioactive compounds (substances beneficial to health) should be minimized. What the food pyramid highlights is that consuming one portion a week does not lead health risks“, indicates Daniela Medeiros. For Natalia Colombo, white and milk chocolates should not be consumed, as they do not bring any health benefits. But, if it is impossible to resist, the nutritionist advises not to exceed 15g per day.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
