Ludmila moscato
09/13/2021 8:34 AM
Clarín.com
Good Life
Updated 09/13/2021 8:34 AM
Antioxidant, stimulating, good for the heart, for the brain and for the spirit.
Many are the
benefits
attributed to a food as delicious as it is caloric: chocolate, whose day is celebrated today.
But what do the specialists say?
What's your best version of its supposed health benefits?
And in what dose should it be consumed?
Going to the strictly nutritional level, one of the main components of cocoa and its derivatives are
polyphenols
, whose 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 due to their functional properties such as antioxidants, anticancer, anti-inflammatory, antithrombotic, antimutagenic, antibacterial and analgesic drugs, "he explains.
In this sense, the professional mentions wine, fruits, green tea and some vegetables as her main sources.
"However, in recent years various researchers have shown that cocoa and its derivatives such as
dark chocolate and cocoa powder
are foods rich in these substances, mainly catechins, in addition to other flavonoids such as procyanidins, anthocyanins, flavonones and flavonol glycosidics, "he adds.
"Chocolate as food is
nutritionally complete
- Antar sentence - since it contains approximately 30% fat, 6% protein, 61% carbohydrates, and 3% moisture and minerals (phosphorus, calcium, iron ), in addition to providing vitamins A and B complex ".
Bitter, its best version
It's important to put attention on
the
higher the cocoa content
and the lower the sugar
content
, the better its composition, therefore they recommend consuming dark chocolate, instead of the filled ones, with milk or white, which include other additives.
"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 concentration in dark chocolate, which is why the consumption of 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.
"It has been shown that these flavanols exert powerful antioxidant effects by inhibiting the oxidation of LDL -he adds-, in addition to producing a decrease in platelet aggregation and blood pressure. Dark chocolate contains a high amount of flavanols, which is why its consumption is associated with
a protection of cardiovascular health
and to 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 expert nutritionist in eating disorders, talks about its benefits
in a comprehensive way
: "In fair amounts and in good quality chocolates, they provide us with antioxidants, they have fiber, we increase serotonin, which is a neurotransmitter that regulates pleasure, sleep, motivation and mood ".
"Obviously, this does not mean that you have to eat in excess, but it can help to
benefit us in some aspects,
" he acknowledges.
Why include it even in descent plans
Regarding whether it seems correct that it is part of a healthy eating plan, Murcho warns that pleasant foods should not be left aside, although
both the portion and the motivation
must be taken care of
.
"I recommend it when the person likes it and needs that 'dose' of pleasure of the day, which does not mean an excess. You can buy a small chocolate and eat it at a time of day where you know it is going to be enjoyed, not in a moment where you think you are going to eat
because of some emotion
or anxiety ", he recommends,
And he exemplifies: "If I enjoy eating a chocolate after dinner with a coffee and a series, it is perfect, but
only one.
And knowing that this is enabled, diminishes our desire because I do not have the uncertainty of when I will. eat, that happens with restrictive diets. You binge on chocolate because 'it's the last time' and you don't know when you'll eat it again, "he explains.
They recommend bitter, to the detriment of white and milk chocolate.
Photo Shutterstock.
"On the other hand, eating it when you want in a small portion lowers the desire and we enjoy it and, in turn, we probably don't want it every day because the everyday becomes 'a little less desirable'", he maintains in line with the paradigm of the non-diet, where desire is made room.
In the same direction, Antar understands chocolate as those foods that do well because they are enjoyed: "I consider that
including pleasures
of all kinds in the nutritional plan of each patient allows us to understand that there are not prohibited in our diet, but that there are foods that are naturally more energetic or high in fat, and that is why we must consume them to a lesser extent, "he adds.
"In this way, avoiding that
anxious look
on the eating habit, we will be able to reduce the anxiety that causes us to carry out a restrictive diet that is not sustainable over time. Without pleasures there is no balance!"
The challenge of incorporating it in its proper measure
However, many people can find it difficult to
regulate
what they like a lot.
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. In any case, daily consumption within a healthy eating plan appropriate to the patient can be suggested, since we know that consuming small amounts of chocolate
can help prevent diseases
, such as heart disease, "says Antar.
Although it is difficult to exercise universal parameters, since each eating plan is based on one's own weight, height, tastes and physical conditions, Antar proposes a measure: "To be able to include it, we must at the same time reduce the intake of other high-content foods caloric not so healthy in order to maintain a stable weight. A general example could be
1 bar of 15 grams
of 70% cocoa chocolate within a balanced and varied diet ", he closes.
Recipes with chocolate
-Chocolate marquise without TACC
-Wet chocolate
-Three chocolate mousse cake
-Chocolate bread pudding
-Chocolate pancakes
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Why you should add a handful of walnuts to your diet