For chocolate lovers: nutritionists explain in which situations food can be beneficial to health and what are the appropriate consumption quantities
Chocolate is made from cocoa, a plant native to warm, humid forests. The bitter type must be made with at least 25% total cocoa. 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, the ingredients that make chocolate unhealthy.
Benefits of cocoa and dark chocolate
Cocoa is a fruit extremely rich in antioxidants that offer various benefits to our body.
“Antioxidants fight free radicals, preventing 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,” explains the nutritionist Natalia Colombo.
“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 Natalia Colombo. “It also has theobromine, which is linked to increased energy, decreased appetite, and a vasodilator effect”.
Which chocolates are good for health?
According to the nutritionist, the best chocolate is the one that has at least 70% cocoa (this information must be on the product packaging). “This is because, if 70% is cocoa, excellent for health, only the rest, 30%, will be fat or cocoa butter and milk and/or sugar”.
But, if you don’t like chocolate so bitter, you can also benefit from slightly lower percentages. “For chocolate to have a good amount of flavonoids, thus becoming a health food, it must have at least 50% cocoa in its composition”adds the nutritionist Bruno Macchado.
Chocolate against hypertension
Natália Colombo explains that some studies show that cocoa improves blood flow, preventing the formation of clots and improving blood pressure. Bruno Machado however adds that only dark chocolate, consumed alone, does not bring many benefits; it must be part of a healthy diet.
“Most of chocolate’s benefits come from flavonoids (called catechins and proanthocyanidins), which are natural antioxidants. But food is also an important source of the minerals potassium and magnesium,” adds the 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 eaten daily in small quantities when paired with a healthy eating plan, advises Bruno.
“The amount may vary according to the case or the person, but studies show 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 can help prevent some types of cancer, including bowel cancer,” adds Natalia 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 “, notify the nutritionist. However, although the calorie difference is not that significant, the amount of fat is much higher in milk chocolate, harming your 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 sadly lack the healthy substances cocoa provides.
“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 serving a week does not pose a health risk.” 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’s impossible to resist, the nutritionist advises not to exceed 15 grams per day.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
