consume foods rich in antioxidantsAs part of a balanced and healthy diet, it can help combat oxidative stress and reduce the risk of chronic illness. And it is at this point where the chocolate, Contrary to what one might think, it can play a key role.
“It has been shown that cocoa flavonoids protect against oxidative attack, slow down reactive oxygen species and biomarkers of oxidative stress. In addition, epidemiological studies suggest that cocoa consumption has numerous beneficial effects on cardiovascular health“, Explains Carlos Ríos.
But not all cocoa or chocolate is recommended. Not even close. “Both pure cocoa powder and chocolate, with more than 80% cocoa, are healthy options, but with a high energy density -amount of energy provided by a food according to its weight- because of its fat and carbohydrate content “, adds Rius.
The problem of chocolate consumption it is given when ‘substitutes’ are consumed in products that are not recommended such as ultra-processed foods or with a lower amount of cocoa than mentioned above. “In the ultraprocessed, Not only are these bioactive compounds lost; but other ingredients are added that enhance its sensory properties and further increase its palatability. As some studies show, the increase in the amount of sugar enhances its psychoactive and addictive effects, “says Rius.
“So, the health benefits such as blood pressure control, better glucose tolerance, improved vascular function; as well as its aphrodisiac power would only be associated with dark chocolate (> 80%) “, points out the nutritionist.
How much pure chocolate is recommended?
At this point, what amount of chocolate is recommended as part of a healthy diet? “It is known that the social context, emotional or emotional state may play a determining role in their consumption. Chocolate addiction has been reported for at least 40% of the female population in Western countries; being the ‘chocoholismo’ or the inability to resist and the greatest desire after the first bite something recurring. Anyway I recommend 2 ounces (2 squares) of dark chocolate (> 80%) a day“, Concludes Carles Rius.