Consume foods rich in antioxidants, in a balanced and healthy diet, can help combat oxidative stress and reduce the risk of chronic diseases. And this is where ChocolateContrary to what you might think, it can play a key role.
“It has been shown that cocoa flavonoids protect against oxidative attack, limit reactive oxygen species and oxidative stress biomarkers. Moreover, 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 much less. “Both pure cocoa powder and chocolate, with over 80% cocoa, are healthy options, but with a high energy density -the amount of energy that a food provides depending on its weight- due to its fat and carbohydrate content “, adds Ríos.
The problem of chocolate consumption It occurs when “substitutes” are consumed in highly recommended products, such as ultra-processed foods or with less cocoa than previously mentioned. “Into the ultraprocesatNot only are these bioactive compounds lost; Instead, other ingredients are added that increase its sensory properties and further enhance its taste. According to some studies, increasing the amount of sugar improves its psychoactive and addictive effects “, says Ríos.
“So, health benefits Such as blood pressure control, better glucose tolerance, improved vascular function; as well as its aphrodisiac power would be associated only with dark chocolate (> 80%) ”, emphasizes the nutritionist.
How much pure chocolate is recommended?
At this point, what is the recommended amount of chocolate for a healthy diet? “It is known that the social context, the emotional state or mood can play a decisive role in its consumption. Chocolate dependence has been reported by at least 40% of the female population in Western countries; being “chocoholismo” or the inability to resist even the greatest desire after the first bite something recurrent. However I recommend 2 ounces (2 squares) of dark chocolate (> 80%) a day“Carlos Ríos concludes.