Conscious consumption of chocolate can bring numerous health benefits. After all, the delicacy has calcium, protein, fat, sugar and other important substances, such as vitamins, for example. The big problem is self-control over quantity.
Data from a study commissioned by the Abicab (Brazilian Association of the Chocolate, Peanut and Candy Industry) reveal that, in 2022, the population bought 10% more chocolates compared to the previous year. According to the institute, each Brazilian consumes, on average, 2.5 kg of chocolate per year.
Nutritionist Ligia Vieira Carlos, from Vera Cruz Oncologia, explains that the Exaggerated consumption of chocolate can cause immediate or delayed side effects, including: diarrhea, heartburn, agitation and insomnia, preceded by reflux, nausea, stomach aches, headache, allergic conditions and weight gain. “This is because the candy, derived from cocoa, has a high content of fats and sugars, which can overload the body when ingested in excess.“, clarifies.
The World Health Organization (WHO) recommends a maximum daily consumption of 50 grams. “The ideal is to eat in small doses, two to three squares a day, around ten to 15 grams. An amount greater than 30 grams leads to weight gain and even the destruction of the beneficial effects on the body. A 150 gram chocolate bar has about 800 kcal. Always remembering that when we talk about improvements related to health, we are referring to dark chocolate”, says the nutritionist.
types of chocolates
Dark chocolate has 60% to 85% cocoa, with lower amounts of fat and, demonstrably, with the best resources when it comes to health. “Some studies show that it can improve blood flow and is good for cardiovascular health, reducing the risk of blockage of blood vessels and that it could even have an impact on reducing LDL cholesterol levels (bad cholesterol). According to researchers at Georgetown University, the Dark chocolate may help prevent bowel cancer. This is because some molecules present in cocoa, called procyanidins, have antioxidant properties, which would serve to protect cells from tumor degeneration”, he adds.
Regarding the other types: “white” chocolate is not produced from the cocoa bean and, therefore, has a higher fat and sugar content; “milk” has cocoa, milk, sugar and fat, which can be vegetable; the “lactose-free” ones have the enzyme lactase or soy milk instead of cow’s milk; the “diet” is the one with the lowest sugar content, however, on the other hand, most of the time, it has a high fat content, as a consequence, a higher caloric intake, even higher than regular chocolate; the “half bittersweet” has 40% to 50% cocoa, added to sugar and cocoa butter.
Consumed in moderation, whether in bonbons, bars, as a topping or in candy fillings, chocolate can be a delicious ally in preserving health. “From cocoa you get a vegetable extract composed of fatty acids, which help with hydration, preventing skin dryness and water loss. When we eat chocolate with a high cocoa content (60% to 80%) we also have increased levels of serotonin, dopamine and phenylethylamine in the brain, which produce a feeling of well-being. Therefore, eating chocolate in moments of anxiety and PMS can help relieve sensations. The problem is that pleasure can be addictive”, concludes the expert.
