He chocolate It is a food known worldwide that continues to raise questions about its effects on health. According to experts, its impact varies considerably depending on the type of chocolate consumed. A report published in The Journal of Nutrition highlights that dark chocolate with minimal content 70% cocoa and no added sugar may be beneficial if consumed in moderate amounts, specifically between 20 and 30 grams daily.
The study highlights that Regular consumption of dark chocolate could help reduce bad cholesterol (LDL) levels and improve cardiovascular health. “Regular consumption of chocolate bars, as part of a low-fat diet, may help cardiovascular health by lowering cholesterol and improving blood pressure,” the authors of the study say. On the other hand, the scientists at the Harvard Medical School they suggest that Small daily doses of dark chocolate can preserve memory in older people and keep the brain healthy.
One of the main components of chocolate is the theobromine, a substance similar to caffeine that stimulates the nervous system. Theobromine, along with caffeine, has the ability to cross the blood-brain barrier, acting as psychoactive substances. According to a systematic review published in Nutrition Reviews, “Chocolate consumption shows improvements in mood, anxiety, energy and states of excitement.”
Cocoa has also historically been used medicinally to treat various diseases, such as anemia and tuberculosis. Although some uses may lack solid scientific support, there is evidence to suggest benefits for the cardiovascular system. “For centuries, chocolate has been used as a medicine to treat a long list of diseases,” according to studies.
Dark chocolate too helps prevent endothelial dysfunction, a process that hardens the arteries and can lead to heart attacksAccording to the report: “Dark chocolate can lower blood pressure […] and prevent the formation of clots that block blood vessels.”
Despite the benefits described, chocolate is not without risks. White chocolatedue to its lower cocoa content and higher amount of sugars and fats, is less recommended. Consisting of 55% sugar, 20% cocoa butter, 14% milk solids and 3.5% milk fat, some experts do not even consider it real chocolate.
Chocolate consumption also has its impact on emotional well-being. “Five of eight studies demonstrated an improvement in mood or attenuation of negative mood,” According to researchers, however, excessive consumption of large amounts of chocolate, especially those with a high sugar content, can generate feelings of guilt in some individuals.
There are also repercussions on cholesterol levels. He bitter chocolate can favorably modify cholesterol high-density lipoproteins (HDL)known for its protective effect on the heart. “Dark chocolate could be useful to adjust the proportions of cholesterol bound to high-density lipoproteins,” notes the study.
A crucial aspect is the consumption of chocolate by pets, especially dogs. “The culprit is often dark chocolate, which can cause symptoms of agitation, muscle stiffness and even seizures in dogs,” Experts warn that theobromine and caffeine are metabolized much more slowly by dogs, increasing the risk of toxicity.
In relation to kidney diseases, certain compounds in chocolate, such as oxalateare associated with the formation of kidney stones. “Chocolate is a source of oxalate […] main component of kidney stones”, indicated in the studies. For this reason, some doctors advise against the consumption of foods rich in oxalate in people predisposed to kidney stones.
To maximize the benefits and minimize the risks, it is recommended to consume chocolate with a high cocoa content and low in fat and added sugars. An adequate dose would be 20 to 30 grams of dark chocolate with more than 70% cocoa solids daily. “A daily dose of 20 to 30 g of natural or dark chocolate with a cocoa solids content greater than 70% could produce a greater health benefit,” experts suggest.
The consumption of chocolate It can provide various benefits for mental and cardiovascular health, but it is essential to consume it in its purest form and in moderation to take full advantage of its properties without facing the possible risks.
