You may have heard that consuming chocolate protects the heart and contributes to mood enhancement. But is all this really true? How to really enjoy the benefits this food can offer?
The answer to the last question is: making good choices! After all, consuming those most popular chocolates (risks in sugars and fats) offers no health benefits, but risks: weight gain; increased cholesterol; diabetes; eating disorders; among others.
One must know, first of all, that when talking about the benefits of chocolates, they are especially due to the presence of cocoa. And it is in this context that much is currently talked about functional chocolate.
Ana Luisa Vilela, MD, a nutritionist and weight loss specialist from São Paulo, explains that the amount of cocoa present in a chocolate is what helps define the functionality of this food. "The more cocoa in chocolate, the healthier it will be," he says.
Cocoa Benefits
Functional nutritionist Helouse Odebrecht explains that the main benefits of cocoa come from compounds called polyphenols, which are products of the metabolism of this food that confer health benefits. These may include:
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- Potent antioxidant activity in the prevention of oxidative reactions to the body (such as premature aging, formation of cholesterol plaques);
- Protection against damage to cell DNA;
- Anti-inflammatory and anticancer properties;
- Cardiac and vascular protection;
- Antimicrobial, antithrombotic, analgesic and vasodilatory properties.
"All these properties have been proven in scientific studies," says the nutritionist.
Helouse comments that the number of studies on the polyphenols and benefits present in cocoa has increased considerably in recent years, especially in relation to human health. Some recent work has sought to predict the polyphenol content in cocoa products, and how their processing affects their nutritional quality and polyphenol value. Chocolate is one such cocoa product. These studies seek to present the technological aspects that influence the profile of phenolic compounds during the processing steps. Do they evaluate the destruction of the same ones that are naturally present in the seeds ?, he says.
"Research shows that the nutritional content of chocolate is destroyed mainly in the steps taken to develop chocolate flavor, which favor the reduction of astringency and bitterness," adds the nutritionist.
Thus, Helouse explains, the production of milk or dark chocolate, excluding white chocolate, has a huge potential for technological innovation, given the need to maintain these important compounds for health, without harming the taste. "Companies that want to make good quality chocolate while still preserving its benefits should be attuned to research, studies and innovations to further reduce the functional properties of chocolate," he concludes.
What are functional chocolates?
Although much is said about functional foods today, not everyone knows what that means for sure.
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Helouse explains that functional food is all food that, in addition to its nutritional quality (nutrients such as vitamins, minerals, carbohydrate, protein and fat), has compounds that act to prevent disease and improve health. Such as, for example, cocoa which has polyphenols with various functions; the grape that has resveratrol, which is cardioprotective; the omega 3 flaxseed, which is an anti-inflammatory; the yogurt that has probiotics, which act on the intestinal flora; or broccoli having 3-indole carbinol, an anticancer substance ?, exemplifies.
“Products that are on the market to have a functional product claim, such as a functional chocolate or a functional yogurt or a functional cookie, must pass Anvisa's testing, proving and approval to reach the market with that designation. That is, a food product can only be called functional if it has authorization. Is that legislation ?, adds the nutritionist.
And remember: the amount of cocoa is what helps define the functionality of chocolate. Thus, a functional chocolate will have a significant amount of cocoa, offering health benefits.
How to choose a good chocolate
Helouse gives the main guidelines for choosing a really functional chocolate:
1. Pay particular attention to the first ingredient of the label. To choose a healthy product, it is firstly important to know the ingredients that make up the product and understand how to interpret them. ? The ingredients are arranged in descending order, ie from what is in the food to the least. So a chocolate that starts with sugar would not be a healthier option than one that starts with cocoa ?, he says.
2. Observe how it is sweetened. Check the other ingredients on the label, always preferring those chocolates that contain: a higher cocoa content, less sugar, preferably using organic sugar or sweetened with natural sweeteners such as stevia, thaumatin, malitol, xylitol, erythritol.
3. Avoid certain types of sweeteners. Avoid those chocolates sweetened with aspartame, acesulfame-K or monosodium cyclamate.
4. Avoid hydrogenated fat. Avoid chocolates that contain hydrogenated fat or vegetable fat, "because it is harmful to health, identified as a fat that can increase cholesterol, and is not recognized by our body, and can generate other harms," explains Helouse.
5. Bet on those enriched with functional foods. Chocolate can be enriched with functional foods like fiber (polydextrose, insulin, guar gum), collagen, coconut oil, fruits like gojiberry or cranberry, and others like chia, almonds, proteins. "If the consumer is unaware of any of the ingredients, it is important to research and can consume a product that is enriched with other nutrients or functional foods," he says.
6. Escape from preservatives and dyes. Also avoid products rich in preservatives and artificial colors.
7. Compare compositions. A good way to start making good choices is to read the ingredients of what is being consumed and compare among other products. Do not just stick to calories, but in the composition of ingredients. If it's more caloric but healthier the better !? says Helouse. Ana Luisa recommends to always choose versions above 70% cocoa.
A common question concerns carob, which many people think is a functional chocolate. Helouse clarifies, however, that carob is not a chocolate. It is a chocolate substitute, generally suitable for people who may have sensitivity or allergy to cocoa. It is derived from a pod and has benefits and taste very similar to cocoa. It has antioxidant and anti-inflammatory actions, and may also be a cardioprotectant ?, he says.
The taste, although very close to cocoa, has its differences and will depend on the individual taste. It could be an alternative to cocoa and also a healthy alternative to include in food ?, adds the nutritionist.
10 functional chocolates for you to eat without blame
Below you will find a gallery with suggestions of functional chocolates. Ana Luisa points out that it is important to always opt for those containing more than 50% cocoa (preferably above 70%).
Organic Chocolate 85% AMMA for R $ 18,20 at Natue
Activeslim 70% for R $ 5,50 on Natue
Nugali Dark Chocolate for R $ 9,00 at Nugali
Nu3 70% Cocoa for $ 4.90 at Natue
Chocolife Senses Turmeric, Black Pepper and Orange for $ 2.40 on Natue
Senses Pure Cocoa Chocolife for $ 2.40 on Natue
Chocolife Senses Red Fruits for $ 2.40 on Natue
Chocolate 52% Cocoa Flormel for R $ 4,90 on Natue
Chocolife 70% cocoa for $ 5.50 on Natue
Chocolift for $ 12 at Essential Nutrition
Do not forget: reading and interpreting the label is always very important to make good choices.
Functional Chocolate Recipes
Helouse points out that it is possible to make good functional chocolate at home. "Just buy a good quality chocolate by reading its composition, and then enrich it." Check out the nutritionist's recipe:
1. Functional chocolate discs
- 200g chocolate 70% (prefer zero sugar) melted in a water bath
- 1 tbsp chia
- 1 tablespoon of peeled pistachios or chopped almonds
- 1 tbsp gojiberry or cranberry
Method of preparation:
Temper the chocolate (technique that consists of subjecting it to the proper melting temperature and then cooling it to 28 ° C). Place on a cold countertop or glass bowl and cool with a spatula or spoon until it reaches 28 ° C, or when you put a little bit on your lip to feel cold. This technique is best suited for working with chocolate as it allows the fat particles to stay stable and the chocolate does not melt and turn white after it hardens again. On the internet are there videos that demonstrate the technique ?, says Helouse.
After that, add the remaining ingredients and mix well. Place in silicone cupcake cups until approximately two fingers fill. Let it harden. Store in a closed glass jar.
Yield: 10 servings / Calories: 130Kcal
Nutritionist Ana Luisa also gives her recipe:
2. Functional chocolate with oatmeal and raisins
- 50g chocolate 70% cocoa
- 1 teaspoon flaked oats
- 1 tsp flaxseed
- Raisins
- 1 teaspoon gogiberry
- 1 teaspoon coconut oil
Method of preparation:
In 50g of 70% melted cocoa chocolate, add the flaked oats, flaxseed, gojiberry raisins and coconut oil. Mix and make candies in pans. Put to freeze and then consume.
Risks of excessive chocolate consumption
It's always worth remembering that most popular (not considered functional) chocolates found on the market are high in sugars. Therefore, an excessive consumption of this type of food is very harmful to health.
The risk of consuming too much chocolate comes not from the raw material, which is cocoa, but from the inclusion of unhealthy and unhealthy foods. Especially refined sugar, white sugar, which is a chemically processed food that has a chemical additive for bleaching ?, explains Helouse.
As the nutritionist adds, sugar-rich foods are related to various types of diseases and health problems, such as:
- Obesity
- Diabetes
- Increased Triglyceride and Cholesterol Levels
- Increased risk of cancer (as these cells "feed" on sugar)
- Alteration in the intestinal flora
- Increased fungus in the body
Therefore, to enjoy the benefits that chocolates can offer, it is essential to make good choices by choosing those that contain a good amount of cocoa and are now known as functional chocolates.
And now you have the top tips for choosing good chocolates and even making your own functional chocolate at home.
Remember that, although healthy, functional chocolates should not be consumed in excess. A nutritionist is the most appropriate professional to indicate what eating this type of food should be like in your diet so that you can really enjoy its benefits.
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