Seven tips for healthy chocolate consumption – 03/31/2024 – Balance

In addition to being delicious, the sweet that has become the symbol of Easter contains good doses of compounds that are beneficial to health. But the good effects can be neutralized by other substances present in chocolate, such as sugar and fats. Therefore, consumption should always be moderate and included in a balanced diet.

The Einstein Agency listened to experts to advise on how to enjoy the Easter egg without putting your health at risk. Check out seven tips below.

1 – Consume small amounts
“Moderation is the key to consumption”, says nutritionist Diogo Toledo, from Hospital Israelita Albert Einstein. Although it may offer health benefits, chocolate is also rich in calories, sugars and fats, depending on the composition. Therefore, there is no defined ideal amount and it all depends on factors such as individual caloric and nutritional needs, routine, physical activity and other habits of the person.

“More important than ‘how much’ is ‘how'”, says nutritionist Serena del Favero, from Hospital Israelita Albert Einstein. “Consumption should happen eventually, when there is a desire, and then enjoyed with full attention, respecting the sensations of hunger and satiety.” Therefore, the ideal is to avoid excesses and only ingest a small amount, maximum of 20 to 30 grams daily, which is equivalent to two or three squares of a chocolate bar, depending on the brand.

2 – Echoose products with a high content of cocoa
The recommendation is to always opt for dark chocolate, with at least 70% cocoa, due to the higher flavonoid content (substances with antioxidant and anti-inflammatory action). “Studies suggest that these compounds can improve cardiovascular health and cholesterol levels,” says Toledo.

The higher the content, the lower the amount of sugar. The milk versions have less cocoa and the white version does not provide the benefits of cocoa present in the others.

3 – Prefer bitter for more satiety
This type promotes greater satiety than the milk version and can help reduce cravings for sweets and fatty foods. For those who are watching their weight, the best choice is always bitter, with 70% cocoa or more, consumed in small portions and occasionally.

4 – Ppay attention to the ingredients
Products with other items, such as nuts and dried fruits, can add nutritional benefits (fiber, proteins and healthy fats). “However, they can also add calories for those who are watching their weight”, recalls Toledo. If applicable, the fewer ingredients added, the better.

5 – Don’t offer sweets to young children
Children under 2 years old should not consume sugar and chocolate, especially milk, which has a high sugar content. Above this age, you can opt for versions with less sugar and more cocoa and avoid those with additional fillings and toppings. “In addition to being healthier options, this helps to educate the palate since childhood and avoids constant exposure to extremely sweet flavors”, says the Einstein nutritionist.

“Children should learn to associate the consumption of chocolate and other sweets with sporadic situations, such as parties and birthdays, and not as part of the routine. Parents should encourage the true meaning of Easter from an early age and not associate the celebration with chocolate”, guides Toledo.

6 – Read the product labelI’m
Pay attention to the ingredients and nutritional values. Choose chocolate with minimal amounts of added sugar and trans fats and with a lower caloric value.

7 – Follow medical advice if you have any health condition
People with conditions such as diabetes, obesity or allergies should consult a healthcare professional for more personalized guidance. Although the sweet is not prohibited in these cases, it is essential to consume it according to the plan established by your doctor, especially in the case of people with diabetes, who need to control their blood sugar.

Experts also explain that it is always preferable to opt for products with a high cocoa content and low sugar content, and in small quantities. Furthermore, today there are several sugar-free chocolate options, sweetened with artificial and/or natural sweeteners.