Nutritionist explains what makes this sweet healthy and teaches how to consume it correctly
Chocolate is produced from cocoa, a plant native to hot and humid forests. The bitter type must be made with at least 25% of total cocoa solids. However, to be considered healthy, it is important that it consists of more than 50% cocoa. This is because, the higher the percentage of such a plant, the lower the percentage of sugar and fat, which are the ingredients that make chocolate unhealthy.
Benefits of cocoa and dark chocolate
Cocoa is a fruit extremely rich in antioxidants that offer many benefits to our body. “Antioxidants fight free radicals, preventing oxidative damage caused by them 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, related to well-being and anxiety control”, adds Natália Colombo. “It also has theobromine, which is related to increased energy, reduced appetite and vasodilator effect”, she adds.
Healthy chocolates
According to the nutritionist, the best chocolate is the one with at least 70% cocoa (information that must be on the product packaging). “That’s because if 70% is cocoa, which is great for health, only the rest, 30%, is going to be fat or cocoa butter and milk and/or sugar,” she explains.
However, if you don’t like bitter chocolate, you can also benefit from slightly lower percentages. “So that the chocolate has a good amount of flavonoids, thus becoming a healthy food, it has to have at least 50% cocoa in its composition”, says nutritionist Bruno Machado.
chocolate against hypertension
According to nutritionist Natália Colombo, some studies have shown that cocoa improves blood flow, preventing the formation of clots and improving blood pressure. However, nutritionist Bruno Machado adds that only dark chocolate, consumed alone, does not bring so many benefits; it must be part of a healthy diet.
“Most of the benefits brought by chocolate come from flavonoids (called catechins and proanthocyanidins), which are natural antioxidants. But the food is also an important source of potassium and magnesium, minerals”, adds nutritionist Daniela Medeiros. Consumption helps in reducing the formation of fat plaques, controlling blood pressure and improving blood flow.
Ideal amount of consumption
Even though dark chocolate is healthy, it should not be consumed in excess. It can be consumed every day in small amounts if associated with a meal plan healthy, recommends 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 per day, you can already take advantage of all the benefits of cocoa, such as its antioxidant action, which can help with prevention of some types of cancer, including bowel cancer”, adds Natália Colombo.
Beware of consumption
Anything consumed in excess can make you fat. “Dark chocolate is very good for health, but it should be consumed in moderation, just like other chocolates. In terms of calories, 100 grams of milk chocolate has 540 cal against 475 of bitter; there is a difference, but it is not that big”, warns the nutritionist. However, although the caloric difference is not so significant, the amount of fat is much higher in milk chocolate, damaging health and favoring weight gain.
learning to consume
Despite all the benefits of dark chocolate, not everyone appreciates its taste. Many people continue to prefer milk or white, which unfortunately do not have the healthy substances provided by cocoa. “As it is the bitter version that brings so many benefits, the taste can be an impediment to its consumption. A tip to start consuming this type of chocolate is to introduce chocolates with a slightly higher cocoa content and gradually increase it, to get the taste used to it”, advises nutritionist Daniela Medeiros.
Other options
If you don’t want to eat dark chocolate at all, the nutritionist advises consuming the others in much more moderation. “[O consumo dos] foods rich in sugars and fats and poor in bioactive compounds (substances beneficial to health) should be kept to a minimum. What the food pyramid highlights is that the consumption of one portion a week does not bring health risks”, indicates Daniela Medeiros. For Natália 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 15 g per day.
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.