Antioxidant, stimulant, good for the heart, brain and mood. There are many benefits which are attributed to a food as delicious as it is caloric: chocolate, the day is celebrated today. But what do the specialists say? What is your best version regarding your supposed health benefits? And in what dose should it be consumed?
Going into the strictly nutritional field, one of the main components of cocoa and its derivatives are polyphenols, The health effects are positive, says Natalia Antar, a nutritionist at the British Hospital.
“The interest in the consumption of foods that in addition to nutrients have a favorable impact on health has encouraged the study of natural components, such as polyphenols, present in plants and fruits, which deserve attention for their functional properties as antioxidants, anticancer, anti-inflammatory, antithrombotic, antimutagenic, antibacterial and analgesic, “he explains.
In this sense, the professional mentions wine, fruits, green tea and some vegetables as its main sources.
“However, in recent years several researchers have shown that cocoa and its derivatives such as cocoa bitter chocolate and cocoa powder they are foods rich in these substances, mainly in catechins, in addition to other flavonoids such as procyanidins, anthocyanins, flavonones and glycosidic flavonols, ”he adds.
“Chocolate as food is nutritionally complete– Antar- sentence as it contains approximately 30% fat, 6% protein, 61% carbohydrates, and 3% moisture and minerals (phosphorus, calcium, iron), in addition to providing vitamins A and the B complex ”.
The bitter, its best version
It is important to note that a higher cocoa content and lower sugar, the better its composition, so they recommend consuming dark chocolate, instead of fillings, with milk or whites, which include other aggregates.
“In the composition of certain chocolates there is a high amount of calories and saturated fats, Which are related to excess weight. Cocoa flavonoids are found in higher concentrations in dark chocolate, so consuming milk chocolate or white chocolate does not show the same beneficial effects, ”clarifies Antar.
Chocolate increases serotonin, a neurotransmitter that regulates pleasure, sleep, motivation, and mood. Photo Shutterstock.
“These flavanols have been shown to have powerful antioxidant effects by inhibiting the oxidation of LDL,” he added, “as well as reducing platelet aggregation and blood pressure. Dark chocolate contains a high amount.” of flavanols, so its consumption is associated with a protection of cardiovascular health and other pathologies, ”he explains.
And he adds: “The antioxidant and cardioprotective effect of chocolate has been demonstrated in numerous experimental protocols and clinical and epidemiological studies.”
Agustina Murcho, an nutritionist who specializes in eating disorders, talks about its benefits in an integral way: “In fair amounts and in good quality chocolates, they provide us with antioxidants, possess fiber, increase serotonin, which is a neurotransmitter that regulates pleasure, sleep, motivation and mood.”
“Obviously, this does not mean that you need to overeat, but it can help benefit us in some respects“, He acknowledges.
Why include it down to descent plans
As to whether it seems right to be part of a healthy eating plan, Murcho warns that pleasurable foods should not be left out, although care must be taken. both ration and motivation.
“I recommend it when the person likes it and needs that ‘dose’ of pleasure of the day, which doesn’t mean an excess. One can buy a boy chocolate and eat it at a time of day where he knows he is you will enjoy, not at a time when one thinks you will eat for some emotion or anxiety, ”he recommends.
And he exemplifies, “If I enjoy eating chocolate after dinner with a coffee maker and a set, it’s perfect, but just one. And knowing that this is enabled, diminishes our desire because I don’t have the uncertainty of when I’m going to eat it, that this happens with restrictive diets. One docks with chocolate because ‘it’s the last time’ and doesn’t know when to eat again- ”he explains.
They recommend bitter, to the detriment of white and milk chocolate. Photo Shutterstock.
“Instead, eating them whenever you want in small portions lowers the desire and we enjoy it and, in turn, we probably don’t want it every day because everyday life becomes ‘a little less desirable,'” he argues in line with the paradigm of non-diet, where desire is made.
In the same direction, Antar understands chocolate as these foods that do well because they are enjoyed: “I consider that include pleasures of all kinds in the nutritional plan of each patient allows us to understand that there are no prohibitions in our diet, but there are foods that are naturally more energetic or high in fat, and therefore we must consume to a lesser degree, “he adds.
“In this way, avoiding this anxious look on the eating habit, we will be able to reduce the anxiety caused by a restrictive diet that is not sustainable over time. Without pleasures there is no balance! “, Sentence.
The challenge of incorporating in its fair measure
However, it can cost many people regular what they really like. How much to eat?
“Despite the large number of studies that have shown its beneficial effects, there is still no consensus on the optimal amount to consume. However, daily consumption may be suggested within a healthy eating plan appropriate to the patient, since we know that consuming small amounts of chocolate can help prevent disease“For example, the heart,” says Antar.
While it is difficult to exercise universal parameters, as each food plan is based on its own weight, height, tastes and physical conditions, Antar proposes a measure: “To be able to include at the same time reduce the intake of other high-quality foods not so healthy caloric content in order to maintain a stable weight.An example in general could be 1 bar of 15 grams of chocolate 70% cocoa within a balanced and varied diet “, closes.
Recipes with chocolate
-Chocolate marquise without TACC
-Wet chocolate
-Cake mousse with lots of chocolates
-Chocolate bread pudding
-Chocolate pancakes