On World Chocolate Day, specialist gives tips for consumption without harming health

In the palette of chocolates there are several variations, ranging from fattier flavors to those with lower sugar content, which equals a greater presence of cocoa.

Villain or good guy? Some say that chocolate is one of the most caloric foods because of the large amount of sugar and saturated fat contained in its composition. This is true, but not all types offer danger, if consumed in a creative and moderate way. The nutritionist Tayanne Fonseca, from the School of Nutrition at UniNorte, explains all about it. World Chocolate Day.

There are several variations on the chocolate palette, ranging from fatter flavors to those with lower sugar content, which is equivalent to a higher cocoa content. Milk chocolate and white chocolate, for example, have a large amount of cocoa butter - therefore they are more caloric - while bitter, semi-sweet and 70% cocoa chocolates are the best for daily consumption. In the cases of the latter, they even become health allies.

"Today it is known that chocolate is a functional food, because of the cocoa. If consumed properly, it stops being a villain and can even bring benefits, within a diet, generating pleasure, energy source and acting as an antioxidant. Everything will depend on the quantity and quality of the chocolate", explains the nutritionist.

Attention to consumption

Depending on the health of each individual, the nutritionist recommends consuming from 15 to 20 grams of chocolate. Do not exceed this limit on the same day. She also points out that this quantity is appropriate for types with higher cocoa content.

The specialist alerts to the "danger" that surrounds white chocolate. And for the harm caused to those who eat too much chocolate daily. "White chocolate has more fat because of the ingredients used. An amount above 20 grams can bring damages, such as increasing the rates of fat in the blood and sugar, and even cause problems to the heart. The care needs to be redoubled for people who have pathologies such as diabetes," adds the nutritionist.

But... what about for those who can't live without chocolate? The suggestion, she says, is to combine it with fruits or even change the way you savor it, at the time when you get that craving. "The 70% cocoa chocolate you can break a small bar and put it in your mouth, but without chewing. You can feel the flavor and a sense of satiety, because the taste is more intense. Another tip is to take a semi-sweet chocolate, melt it and cover a strawberry, a baked banana with cinnamon, or raisins. These are options that reduce the desire for a heavier sweet", she exemplified.

The nutritionist points out that chocolate is the "face" of Brazil, so it is impossible to leave aside the options available in the market. "The main advice is to eat in a conscious and balanced way. Any exaggeration, even eating a fruit every day, can generate an eating disorder. By enjoying small amounts, you can keep sweets in your diet and still have quality of life."

With information from the press