CHOCOLATE AND CALORIES: WHAT DO WE REALLY KNOW?

Chocolate and Calories: Facts, Myths, and Scientific Findings

Chocolate is one of the world's most beloved snacks. However, its calorie content and health effects, along with its delicious flavor, are often debated. In this article, we will examine chocolate's caloric value, potential health effects, and consumption recommendations, based on scientific data.

Calorie Values of Chocolate

The calorie content of chocolate varies depending on its type and ingredients. Generally, the calories in 100 grams of chocolate are as follows:

Milk chocolate : Approximately 535 kcal
Dark chocolate (70% cocoa) : Approximately 545 kcal
White chocolate : Approximately 540 kcal
Sugar-free chocolate : Approximately 350-450 kcal

These values may vary depending on the sugar, fat and cocoa content of the chocolate.

Health Effects of Chocolate

1. Heart Health

Some studies suggest that dark chocolate, with its high cocoa content, may have positive effects on heart health thanks to the flavanol compounds it contains. Flavanols may help lower blood pressure and improve vascular health.

2. Diabetes Risk

A study conducted by Harvard University observed a 21% reduced risk of type 2 diabetes in individuals who consumed five or more servings of dark chocolate per week. However, it was noted that this effect only applied to dark chocolate; milk chocolate did not offer similar benefits.

3. Brain Functions

Some studies suggest that the flavonoids in dark chocolate may support brain function, improving memory and attention span. However, more research is needed to confirm these effects.

4. Stress and Mood

Some studies suggest that consuming chocolate, especially dark chocolate, can improve mood by reducing stress hormones. However, it's important to note that this effect can vary from person to person.

Things to Consider

Calorie Content : Chocolate is a high-calorie food. Excessive consumption can lead to weight gain.
Sugar and Fat : Milk and white chocolates, in particular, should be consumed with caution due to their high sugar and saturated fat content.
Caffeine and Theobromine : Since chocolate contains caffeine and theobromine, it can cause effects such as insomnia or palpitations in sensitive individuals.

Consumption Recommendations

Portion Control : Consuming 20-30 grams of dark chocolate per day is sufficient to benefit from its potential benefits.
High Cocoa Ratio : Dark chocolates containing 70% or more cocoa can be preferred as they contain more flavanols.
Balanced Diet : Chocolate should be consumed with other healthy foods as part of a balanced diet.