Functional chocolate combines flavor and health in a single product

You may have heard that chocolate consumption protects the heart and contributes to improving mood. But is all this really true? How can you actually take advantage of the benefits that this food can offer?

The answer to the last question is: making good choices! After all, consuming those most popular chocolates (risks in sugars and fats) does not offer health benefits, but risks: weight gain; increased cholesterol; diabetes; eating disorders; between others.

It is necessary to know, in the first place, that when it comes to the benefits of chocolates, they are especially due to the presence of cocoa. And it is in this context that there is currently a lot of talk about functional chocolate.

Ana Luisa Vilela, a nutritionist and weight loss specialist from São Paulo, explains that the amount of cocoa present in a chocolate is what helps define the functionality of this food. “The more cocoa in the chocolate, the healthier it will be,” she says.

benefits of cocoa

Functional nutritionist Helouse Odebrecht explains that the main benefits of cocoa come from compounds called polyphenols, which are products of this food’s metabolism that confer health benefits. Among which can be mentioned:

• Potent antioxidant activity in preventing oxidative reactions to the body (such as premature aging, formation of cholesterol plaques);
• Protection against cell DNA damage;
• Anti-inflammatory and anti-cancer properties;
• Cardiac and vascular protection;
• Antimicrobial, antithrombotic, analgesic and vasodilatory properties.

“All these properties have already been proven in scientific studies”, emphasizes the nutritionist.

Helouse comments that the number of studies on the polyphenols and benefits present in cocoa has increased considerably in recent years, especially with regard to human health. “Some more recent work has sought to predict the polyphenol content in cocoa-derived products, and how their processing affects their nutritional quality and polyphenol value. Chocolate is one such cocoa-derived product. These studies seek to present the technological aspects that influence the profile of phenolic compounds during the processing stages. They evaluate the destruction of the same ones that are naturally present in the seeds”, he says.

“Research shows that the content of the nutritional compound in chocolate is destroyed mainly in the stages carried out for the development of the chocolate flavor, which favor the reduction of astringency and bitterness”, adds the nutritionist.

Thus, explains Helouse, the production of milk or dark chocolate, excluding white chocolate, has enormous potential for technological innovation, given the need to maintain these compounds that are important for health, without harming the taste. “Companies that want to make good quality chocolate that still preserves its benefits must be attuned to research, studies and innovations to promote a smaller reduction in the functional properties of chocolate”, he concludes.

What are functional chocolates?

Although a lot is said about functional foods these days, not everyone knows what it means for sure.

Helouse explains that functional food is all that, in addition to its nutritional quality (nutrients such as vitamins, minerals, carbohydrates, protein and fat), has compounds that act in the prevention of diseases and in the improvement of health. “Like, for example, cocoa, which has polyphenols with different functions; the grape that has resveratrol, which is cardioprotective; flaxseed which has omega 3, which is an anti-inflammatory; yogurt that has probiotics, which act on the intestinal flora; or broccoli that has 3-indole carbinol, an anticancer substance”, he exemplifies.

“Products that are on the market, to claim a functional product, such as a functional chocolate or a functional yogurt or a functional cookie, need to undergo tests, verification and approval by Anvisa, to reach the market with that name. That is, a food product can only be called functional if it has authorization. This is legislation”, adds the nutritionist.

And it’s worth remembering: the amount of cocoa is what helps define the functionality of chocolate. Thus, a functional chocolate will have a significant amount of cocoa, offering health benefits.

How to choose a good chocolate

Helouse gives the main guidelines for choosing a truly functional chocolate:

1. Pay particular attention to the first ingredient on the label. To choose a healthy product, it is first important to know the ingredients that make up the product and understand how to interpret them. “The ingredients are arranged in descending order, that is, from what has more in the food to what has less. Thus, a chocolate that starts with sugar would not be a healthier option than one that starts with cocoa”, he says.

2. Observe how it is sweetened. Check the other ingredients on the label, always preferring those chocolates that contain: a higher cocoa content, less sugar, preferably using organic sugar or sweetened with natural sweeteners such as stevia, thaumatin, malitol, xylitol, erythritol.

3. Avoid certain types of sweeteners. Avoid those chocolates sweetened with aspartame, acesulfame-K or monosodium cyclamate.

4. Avoid hydrogenated fat. Avoid chocolates that contain hydrogenated fat or vegetable fat, “as this is harmful to health, identified as a fat that can increase cholesterol, and is not recognized by our body, and can generate other harm”, explains Helouse.

5. Bet on those enriched with functional foods. Chocolate can be enriched with functional foods such as fiber (polydextrose, insulin, guar gum), collagen, coconut oil, fruits like gojiberry or cranberry, and others like chia, almonds, proteins. “If the consumer does not know any of the ingredients, it is important to research, being able to consume a product that is enriched with other nutrients or functional foods”, he says.

6. Avoid preservatives and dyes. Also avoid products rich in preservatives and artificial coloring.

7. Compare compositions. A good way to start making good choices is to read the ingredients of what is being consumed and compare between other products. “Don’t just focus on calories, but on the composition of the ingredients. If it’s more caloric, but healthier, the better!” says Helouse. Ana Luisa recommends always choosing versions with more than 70% cocoa.

A common doubt concerns carob, which many people think is a functional chocolate. Helouse clarifies, however, that carob is not a chocolate. “It is a chocolate substitute, generally indicated for people who may have a sensitivity or allergy to cocoa. It is derived from a pod and has very similar benefits and flavor to cocoa. It has antioxidant and anti-inflammatory actions, and can also be cardioprotective,” she says.

“The flavor, although very close to cocoa, has its differences and will depend on the individual taste. It can be an alternative to cocoa and also a healthy alternative to include in the diet”, adds the nutritionist.

10 functional chocolates for you to eat without guilt

Below you can see a gallery with suggestions for functional chocolates. Ana Luisa reminds us that it is important to always choose those that contain more than 50% cocoa (preferably above 70%).

Don’t forget: reading and interpreting the label is always very important to make good choices.

Functional chocolate recipes

Helouse points out that it is possible to make a good functional chocolate at home. “It’s just buying a good quality chocolate by reading its composition, and then enriching it”. Check out the nutritionist’s recipe:

1. Functional chocolate discs

• 200g 70% chocolate (prefer zero sugar) melted in a bain-marie
• 1 tablespoon of chia
• 1 tablespoon shelled pistachios or chopped almonds
• 1 tablespoon of gojiberry or cranberry

Preparation mode:

Temper the chocolate (a technique that consists of submitting it to the proper melting temperature and then cooling it to 28°C). Place on a cold countertop or in a glass bowl and cool with the help of a spatula or spoon until it reaches 28°C, or when you put a little bit on your lip it feels cold. “This technique is the most suitable for working with chocolate, as it allows the fat particles to remain stable and the chocolate does not melt and does not turn white after it hardens again. There are videos on the internet that demonstrate the technique,” ​​says Helouse.

After that, add the other ingredients and mix well. Pour into silicone cupcake molds until about two inches full. Let it harden. Store in a closed glass jar.

Yield: 10 servings / Calories: 130Kcal

The nutritionist Ana Luisa also shares her recipe:

2. Functional chocolate with oatmeal and raisins

• 50g of 70% cocoa chocolate
• 1 teaspoon of rolled oats
• 1 teaspoon of flaxseed
• raisins
• 1 teaspoon of gogiberry
• 1 teaspoon of coconut oil

Preparation mode:

In 50g of melted 70% cocoa chocolate, add the rolled oats, flaxseed, gojiberry raisins and coconut oil. Mix and make chocolates in molds. Put to freeze and then consume.

Risks of overconsumption of chocolate

It is always good to remember that most popular chocolates (not considered functional) found on the market are rich in sugars. Therefore, an exaggerated consumption of this type of food is very harmful to health.

“The risk of consuming too much chocolate does not come from the raw material, which is cocoa, but from the inclusion of foods that are not interesting and healthy. Especially refined sugar, white sugar, which is a chemically processed food that has a chemical additive for bleaching”, explains Helouse.

As the nutritionist adds, foods high in sugar are related to various types of diseases and health problems, such as:

• Obesity
• Diabetes
• Increased levels of triglycerides and cholesterol
• Increased risk of cancer (since these cells ‘feed’ on sugar)
• Change in intestinal flora
• Increase of fungi in the body

Therefore, to enjoy the benefits that chocolates can offer, it is essential to make good choices, opting for those that contain a good amount of cocoa and are currently known as functional chocolates.

And now you already have the main tips to choose good chocolates and even to make your own functional chocolate at home.

Remember that, despite being healthy, functional chocolates should not be consumed in excess. A nutritionist is the most appropriate professional to indicate how the consumption of this type of food should be in your diet so that, in fact, you can enjoy its benefits.

The information contained on this page is for informational purposes only. They are not a substitute for counseling and…