Chocolate: see the benefits and how to choose healthier versions

However, when it comes to health, not all chocolate is the same. The benefits traditionally associated with the food are mainly related to cocoa, its main raw material. The higher the concentration of this ingredient, the greater the presence of bioactive compounds and the lower the amount of sugar and other additives present in the formulation.

In Brazil, this topic also gained prominence with the debate about the lack of standardization and transparency in the composition of chocolates sold in the country. Many products marketed as "chocolate" have a low cocoa content and high amounts of sugar, fat and other ingredients, which can confuse the consumer. Thus, Law No. 15,404/2026, published in the Official Gazette of the Union, established minimum percentages of cocoa for different categories of chocolates and derived products, in addition to obliging national and imported manufacturers to clearly inform the quantity of the ingredient on packaging.

The criteria largely follow standards already established by ANVISA for cocoa-derived products. In general, milk and semisweet chocolate must contain at least 25% cocoa solids. Dark chocolates usually contain at least 35% cocoa, while white chocolate, which does not contain cocoa mass, must be produced with at least 20% cocoa butter.

According to Dr. Marcela Reges, doctor and postgraduate professor in Nutrology at Afya Goiânia, it is precisely cocoa that concentrates the main nutritional benefits of chocolate. "The food is rich in flavonoids, compounds with antioxidant action that help fight free radicals, molecules associated with the premature aging of cells and the development of various diseases. When consumed in moderation and within a balanced diet, cocoa can contribute to protecting the body", he explains.

The expert also highlights the positive effects on cardiovascular health and the brain. "The flavonoids in cocoa can promote blood circulation and contribute to the control of blood pressure, due to the improvement of endothelial function, which is essential for heart health. Furthermore, balanced consumption can help with cognitive function and concentration", he states.

In addition to the physical benefits, cocoa can also contribute to emotional well-being. According to Diego Righi, professor of Nutrition at Afya Centro Universitário Itaperuna, the ingredient has compounds capable of acting on neurotransmitters related to mood. "Cocoa can influence the production of serotonin and other neurotransmitters linked to the sensation of pleasure and relaxation, which helps to explain why many people report a feeling of well-being after consuming chocolate", he comments.

The expert also highlights that the benefits depend on the quality of the chosen product and moderation in consumption. "The polyphenols present in cocoa can also promote the growth of beneficial bacteria in the intestine, especially when consumption is part of a balanced diet, rich in fiber, fruits and vegetables", he adds.

So, for chocolate fans, the experts' main tip is to look beyond the flavor and observe the composition of the product. Choosing chocolates with a higher cocoa content and consuming it in a balanced way is a way of enjoying the pleasure provided by food without compromising your health.

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