The nutritionist recommends consumption 3 to 5 times a week
Easter has arrived and at this time of year the demand for milk, dark or white chocolate eggs increases. Several studies highlight the benefits of cocoa consumption, mainly linked to cardiovascular health. Chocolate, rich in flavonoids, has anti-inflammatory and antioxidant effects, which protect cells from the effects of free radicals produced by the body.
According to Alexandra Corrêa de Freitas, nutritionist and teacher of the Nutrition course at the Faculdade Santa Marcelina, moderate consumption of chocolate increases the function of nitric oxide in the body, reducing blood pressure and increasing vascular flow.
“Cocoa offers many health benefits as it has antioxidant properties, reduces blood pressure, improves blood flow, controls insulin and cholesterol levels, improves cognition, learning and memory and brings a feeling of well-being, thanks to the action of hormones such as endorphins and dopamine, which are produced by the consumption of chocolate,” he said.
The nutritionist adds that to obtain the various benefits that chocolate brings, it is recommended to consume chocolates with a higher concentration of cocoa every day or at least 3 to 5 times a week, ideally those with at least 70% cocoa.
“The recommended amount should be 30 g per day, which would be equivalent to 2 or 3 squares of chocolate bars. It’s really important to pay attention to the amount and type of chocolate you choose, because too much can increase blood glucose and cholesterol levels, promote weight gain and, therefore, increase the risk of cardiovascular disease,” he explains.
What is chocolate made of?
“The main ingredient needed to make chocolate is cocoa, but chocolate is not made only from cocoa. The so-called milk chocolates, for example, in addition to cocoa contain milk and sugar in their composition. Cocoa has a bitter and therefore the majority of bitter chocolates are those with the highest concentration of cocoa and the lowest sugar composition. White chocolate, on the other hand, does not contain cocoa and is composed only of butter, powdered milk and sugar”, explains Alexandra.
Which chocolate is the best?
“Considering that cocoa is the ingredient that contains flavonoids, which in turn are substances with beneficial functions for health, the more bitter the chocolate, the higher its cocoa content and therefore the greater the health benefits. Milk chocolate contains a certain amount of flavonoids, but not much. And white chocolate, not containing cocoa, does not bring any further health benefits, other than the pleasure of eating it and savoring its flavour, which is equally important. But, ultimately end, the advice is: the more bitter, the better!”
Milk chocolate, semi-sweet and bitter. What is the difference?
“The difference between these types of chocolate is the concentration of ingredients such as cocoa, milk, sugar and fat. The lower the concentration of cocoa, the greater the amount of other elements. Semi-sweet chocolates, with 70% cocoa or more, “They have more cocoa and less sugar, milk and fat, the more bitterness and amount of cocoa mentioned. Milk chocolate has many variations, but in general it contains more sugar, milk and fat than cocoa itself,” says the nutritionist .
Does white chocolate also have benefits?
“The benefit of consuming white chocolate is linked only to the pleasure of eating and savoring its more pronounced sweet flavour. Since the benefits for the heart, brain and well-being are linked to cocoa and, white chocolate does not contain cocoa in its composition”, does not offer this advantage of combining the pleasure of eating with more direct health benefits. In fact, white chocolate contains a higher fat and sugar content, for this reason we recommend careful consumption of this food.”
Eating chocolate is good for you, why?
«First of all because chocolate is part of our eating habits and is a food appreciated by most people, so eating what you like with pleasure and without feelings of guilt is always good. Plus, given the benefits they can bring to your health, it’s even better. for this reason, keeping chocolate in your diet can be positive, just pay attention to the quantities and type of chocolate chosen”, concludes Alexandra.
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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.
