Long celebrated for its virtues, chocolate occupies a special place in our diet. Rich in good fats, antioxidants and vitamins, it is sometimes presented as a real “health ally”. But for its beneficial effects to be felt really, it would be necessary to consume quantities much higher than what is recommended, recalls Dr Gérald Kierzek, emergency doctor and medical director of True Medical.
Often exaggerated benefits
Chocolate, especially black, contains flavonoids with interesting properties for cardiovascular health and blood circulation. “”Chocolate, especially black, is regularly adorned with all virtues. The flavonoids contained in the pure cocoa presents elsewhere a beneficial effect on blood pressure and the fluidity of the blood. Except that it would be necessary to consume 500 mg of cocoa supplements of cocoa to obtain the expected effects (less cardiovascular diseases, less diabetes and a slowdown in cognitive decline)!“Explains Dr. Gérald Kierzek.
In practice, reaching this dose would require eating several chocolate bars every day, rich in sugar and fats. However, on the shelves, the tablets offered are often far from ideal for health. “”If the majority of the benefits allocated to chocolate are linked to a consumption of dark chocolate with a high cocoa content (at least 70%), on the shelves are present tablets much sweeter than rich in cocoa“Underlines the expert.
Sugar, fat and additives: the reverse of the medal
Behind its reassuring image, chocolate can also hide problematic ingredients. “”Sugar is a real problem for health“, insists Dr. Kierzek. To hide the natural bitter of cocoa, manufacturers tend to add sugar and fat in large quantities.
The effects on health are multiple:
- Glycemic load : “Regular and excessive chocolate consumption promotes weight gain, cavities and, in the long term, the risk of type 2 diabetes“;
- Bad fat : “Certain chocolates, including entry -level or filled those, contain poor quality saturated fat (such as palm oil), which, excess, are harmful to cardiovascular health. A height, while we are praising its virtues for the heart!“”
How to choose chocolate?
Rather than banish chocolate, it is a question of appreciating it with discernment. “”It’s a food stake“, Recalls the doctor. Some simple reflexes can help make the right choice:
- Read the labels : favor tablets with a high percentage of cocoa and few ingredients.
- Must quality : “Savor a or two squares of excellent dark chocolate rather than a cheap bar. “
- Listen to your body : eat for taste and not out of habit or compulsivity.
In terms of quantity, “one or two squares of dark chocolate with 70% cocoa per day are a reasonable pleasure“, estimates Dr. Kierzek.
Moderation as a key
Chocolate is neither a miracle medication nor a poison. “”As often in nutrition, the key is not in the prohibition, but in moderation and the wise choice. So, the next time you bite into a square, make it knowingly … and savor every moment without guilt, but also without excess“Concludes Dr. Gérald Kierzek.