Chocolate is prepared from cacao seeds. It was discovered by the Mayan and Aztec civilizations of Central America and the Spanish brough it to Europe. At that time, the people of America made a cocoa drink that was considered too bitter for the European people tastes, who began to add sugar to it. Taste was improved, but from a nutritional point of view it has become a high calories food, with a lot of fat and sugar. The different types of chocolate that exist today result from variations in cocoa concentration and developments in the food industry . Therefore, we have countless alternatives: milk, black, white, with fruit or fillings, among others. Please note that : 100 g of dark chocolate (70%-85% cocoa) is equivalent to 599 kcal, has 43 g of fat (i.e. 66% of the recommended daily value, RDA) and 24 g of sugar. 100 g of milk chocolate represents 535 kcal, has 30 g of fat (46% of the VDR), and 51 g of sugar. Some observational studies have concluded that chocolate consumption has health benefits, associated with cocoa and polyphenols that have antioxidant and cell-protective properties, which play an important role in preventing diseases. Anyone who has read the book ‘Chocolate’ (or seen the film based on it), will remember that the feelings of the inhabitants of a small French village are awakened by the chocolates made by the protagonist. It's fiction, but with a basis of truth: chocolate contains theobromine (a substance from the caffeine family), with stimulating action, and an amino acid (tryptophan) that originates serotonin, which is the neurotransmitter related with pleasure and well-being sensations. In short, chocolate consumption should be done in moderation, integrated into a varied and balanced diet, without forgetting an active lifestyle . And what is this moderation? Nobody likes to hear it, but the truth is this: 10 to 25 g (1 to 2 ‘squares’ of a tablet or equivalent). Cocoa powder is a great alternative to add to milk, for example. References: Programa Nacional para a Promoção da Alimentação Saudável (PNPAS). O chocolate e a saúde . Associação Portuguesa dos Nutricionistas. 5 questões sobre o chocolate . Learn different, balanced recipes suggested by our nutritionists Alexandra Lima , Cristina Vieira Cunha , Liliana Natário , Marta Magalhães, Raquel Barbosa , Simone Fernandes and Sónia Xavier . Meet the nutrition clinical team from Hospital da Luz.
