All about chocolate: secrets of benefit and harm to the body

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Myths about the benefits and harms of chocolate have been around the world since it was brought to Spain and first appeared in Europe in the 1500s. Love for chocolate only grows over the years, and July 11 is considered the sweetest of the year – World Chocolate Day. Therefore, it will be useful to know how chocolate affects the body. “UP.Zhyttia” prepared information about the benefits of chocolate and dispelled myths about the harmfulness of chocolate together with nutritionist Tetyana Antofiichuk. Useful properties of chocolate, about which you did not guess. The effect of chocolate on the body depending on its type. The benefit or harm of chocolate on the human body will be determined by its type and amount. According to nutritionist Tetyana Antofichuk, there are 4 main types of chocolate: bitter (black), dark, milk and white, depending on its composition, its properties will change. The most useful is bitter. Next comes dark chocolate: it contains about 40% cocoa products, it contains additional ingredients (raisins, candied fruit, nuts, etc.) that individually affect its benefits. It is followed by milk, usually the most caloric, here there is a much smaller amount of grated cocoa, and milk or cream is also added. In last place is white chocolate: it does not contain grated cocoa, has the largest amount of sugar and additives. 4 main types of chocolate: bitter (black), dark, milk and white. Photo: tashka2000/depositphotos “Please note that the number of calories per 100 grams is almost the same, but dark chocolate has a higher calorie content due to fats, and milk chocolate – carbohydrates,” the nutritionist emphasizes. Read also: Just not milk chocolate! What you should know about chocolate treats: explains the Ministry of Health The higher the percentage of cocoa in chocolate, the better it is. “Bitter chocolate is the most useful. But it must contain at least 55% cocoa products (grated cocoa and cocoa butter), then the benefits of dark chocolate are complemented by a pronounced aroma and bitter taste,” advises the nutritionist. But not everyone likes bitter chocolate, so it is optimal to choose the most useful in terms of composition and the one that you will like in terms of taste. What are the beneficial properties of chocolate? The nutritionist talks about the following useful properties of chocolate: it helps increase work capacity during mental and physical exertion; rich in antioxidants – slows down the aging process; contains trace elements that are useful for the cardiovascular system; has a positive effect on the nervous system – improves mood, affects the production of endorphins, which help relieve tension and headaches; contains tryptophan, an amino acid that promotes the production of serotonin (a natural antidepressant), thereby reducing stress. Chocolate improves mood and affects the production of endorphins. Photo: studioM/depositphotos It is necessary to understand that only high-quality chocolate in moderate amounts within the daily calorie norm is beneficial for the body. Read also: Tasty, sweet and fast. 5 easy recipes for chocolate desserts How to choose really high-quality and healthy chocolate? The amount of cocoa in chocolate should be from 80%, then we will get not only pleasure, but also benefit. Advice from nutritionist Tetyana Antofiichuk on choosing chocolate: To choose the right one, check the composition: chocolate should contain only grated cocoa, cocoa butter and sugar in the last place, and preferably without it at all; cocoa powder is added to make the product cheaper; carefully check whether there is no soy in the composition, it is superfluous there; the more components in chocolate, the less useful it is. The amount of cocoa in chocolate should be at least 80%. Photo: AntonMatyukha/depositphotos How many grams of chocolate is a permissible dose per day? The amount of chocolate consumed per day is different for everyone and depends on the individual needs of the body. “In order to avoid orthorexia (an eating disorder associated with a pathological obsession with healthy food – ed.), you should follow the 80/20 principle: 80% nutritionally valuable food; 20% for pleasure. Usually this is the consumption of 1-2 pieces of dark chocolate after the main meal (depends on the individual need for fats),” advises nutritionist Tetyana Antofiichuk. Scientists say that the ideal amount of chocolate to reduce cardiovascular risk is 45 grams per week, or about 4 squares. But you have to remember that these four squares add more than 200 calories to the total diet. The ideal amount of chocolate to reduce cardiovascular risk is 45 grams per week. Photo: PantherMediaSeller/depositphotos Myths about chocolate Myth: chocolate does not harm the body “Everything is poison, everything is medicine; both are determined by the dose,” – Paracelsus. It is necessary to understand that moderate consumption of chocolate and sweets in general is harmless to the body and even brings pleasure. However, it is worth knowing why chocolate is harmful and what the consequences of its excessive consumption can be. Chocolate contains a lot of sugar and saturated fat. This is a high-calorie food. A large amount of chocolate and other sweet products in the diet threatens the development of obesity and diseases of the cardiovascular system. This is what harms chocolate, namely its irrational use. “Particular attention should be paid to people with a tendency to allergies (chocolate can cause allergic reactions in them), with excess weight and metabolic diseases, as chocolate can worsen the course of existing diseases,” warns nutritionist Tetyana Antofiichuk. Read also: What is the difference between chocolate for 14 hryvnias and 30 hryvnias? Myth: excess weight appears from eating chocolate “If we abuse chocolate, it will lead to a constantly increased level of sugar in the blood, which will cause a violation of carbohydrate metabolism (first insulin resistance, and then, possibly, diabetes),” explains nutritionist Tetyana Antofiichuk . Eating high-calorie foods is one of the causes of obesity. Studies confirm that increased consumption of chocolates has been associated with potential weight gain. Although chocolate is not harmful, consuming large amounts can cause obesity. However, moderate consumption of high-quality chocolate, according to one’s own energy needs, will not lead to excess weight and will even be beneficial. Moderate consumption of high-quality chocolate, in accordance with your own energy needs, will not lead to excess weight. Photo: NewAfrica/depositphotos Myth: chocolate helps with depression “A certain amount of tryptophan in the composition of chocolate contributes to the production of the natural antidepressant serotonin. Therefore, it is not surprising that when most of us are stressed, we try to eat a chocolate bar, and sometimes more than one” , – says nutritionist Tetyana Antofiichuk. Studies provide some evidence that consumption of chocolate, especially dark chocolate, reduces the likelihood of clinically significant depressive symptoms. At the same time, scientists emphasize that further study of this effect is needed to confirm the results. However, depression cannot be cured with chocolate, because it is a serious mental health disorder. Currently, the most common treatment methods are talk therapy and drug treatment. Therefore, first of all, you should consult a doctor, and consume chocolate in moderation and not eat grief. Read also: Enjoy now: chocolate may disappear in 40 years Myth: eating chocolate causes caries Not all types of chocolate contribute to caries. The greatest risk of caries development is due to the consumption of white and milk chocolate, because their sugar content is approximately the same. Dark and dark chocolate contain significantly less sugar and are the best choice when it comes to keeping your teeth healthy and cavity-free. There are studies that suggest that dark chocolate can help fight tooth decay. Here are a few reasons: polyphenols in the composition – help to fight the reproduction of bacteria and other organisms in the mouth, neutralize organisms that cause bad breath; flavonoids in the composition slow down the development of caries; high level of antioxidants in the composition – their presence in saliva helps to fight gum diseases. Dentists say: caries occurs over time. However, it can be prevented by reducing your sugar intake, watching what foods you eat and brushing and flossing daily. So real healthy chocolate in adequate amounts is completely safe for your teeth. Not all types of chocolate contribute to caries. Photo: efurorstudio/depositphotos Myth: chocolate contains a lot of caffeine Chocolate contains biologically active compounds: caffeine and theobromine. Caffeine is contained in chocolate in a small amount. You need to eat about eight 100-gram bars of milk chocolate to consume the amount of caffeine contained in a cup of coffee. Theobromine is present in chocolate in much larger quantities, although it has a relatively weak stimulating effect. It is quite possible that in combination these and other biologically active components affect the “love of chocolate”. There is currently no direct evidence to support this. According to research, antioxidants (polyphenols, for example) are present in large quantities in chocolate, have a number of protective cardiovascular effects and cause vasodilation, which ensures a decrease in blood pressure. On the other hand, excessive consumption of chocolate can lead to tachyarrhythmias and other problems with the cardiovascular system, so it is extremely important to follow the consumption norm. Read also: Black or green tea? Benefits, harm and amount of caffeine in one cup

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