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Fructose: The Weight-Gain Sugar

Wednesday, January 4th, 2012

By: Korey, DiRoma, ND

Obesity is an epidemic in America that now affects many millions of adults and children. Obesity is classified as having a body mass index (BMI) of greater than 30. According to the CDC, the percentage of the population who are obese has steadily increased from 14% in 1960 to 35% in 2008. The percentage of kids ages 6-19 who are obese has risen from 5% in 1976 to almost 20% in 2008.

what could be causing this large increase in obesity over the past 50 years? In a study published in the American Journal of Clinical Nutrition*, data from the US Department of Agriculture was analyzed using food consumption tables. Between the years of 1970 and 1990, high fructose corn syrup (HCSF) consumption increased by more than 1000%! No other food came close to this increase. For many years, average fructose consumption was about 16-20 grams (3-4 tsp) daily, mostly from fresh fruits. Now the average person consumes 80-100 grams (16-20
tsp) of fructose. Not difficult to do the math.

what exactly is fructose? Fructose is a simple sugar that is found naturally in fruits and vegetables, cane sugar, honey, maple syrup, and agave syrup. It is usually found in combination with glucose, another simple sugar. There are fruits, such as apples and grapes, that naturally have higher concentrations of fructose, generally 60% fructose and 40% glucose, and are therefore commonly used as “natural” sweeteners. HFCS
is manufactured to be anywhere from 55-95% fructose, with the rest being glucose. Honey, maple, and agave all have higher fructose concentrations.

why do we use fructose? Well fructose is the sweetest tasting sugar, even sweeter than glucose. And in the early 1970s, studies started reporting that the use of non-glucose sugars was better for diabetic patients. So it began that fructose, mostly as HFCS, was added to foods and
beverages as a sweetener.

How is fructose making me gain weight? Fructose is metabolized much differently than glucose. It is metabolized in the liver and produces either more glucose, or more fats in the form of triglycerides. When this happens, blood sugar (glucose) levels can further increase (which can eventually lead to insulin resistance), and fat levels increase. Fructose also does not stimulate production of leptin , a hormone that controls appetite. When your leptin level is high, this tells the body to stop eating. Without that message from leptin, your appetite doesn’t know to ease up. So if you drink a can of soda, not only will this not satisfy your hunger, but in the long run it can lead to a pattern of over-eating and high daily calorie consumption.

what is the take-away message? To fight obesity, decrease your sugar consumption, especially in the form of fructose from HFCS, fruit juices, sweetened beverages, and processed foods. Look at those labels, read those ingredients (and understand what they are!), eat fresh foods whenever possible, and drink lots of water or herbal tea (no calories). And if you eat a lot of sugar, you have to exercise to burn sugar, otherwise it all gets converted to fat!

Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.

Bray GA, Nielsen SJ,
Popkin BM.Pennington
Biomedical Research Center, Louisiana State University, Baton Rouge, LA 70808,
USA. brayga@pbrc.edu

Am J Clin Nutr. 2004 Oct;80(4):1090.

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Posted in gastrointestinal health, Korey DiRoma Naturopath, Nutrition, obesity, weight gain, Weight Loss | Click Here to Add a Comment »

Initiating A Lifestyle Change

Monday, December 19th, 2011

By: Kylie K. Boos, RN

We all know the feeling; you get a great idea and you just go with it. You go full out, head first, with an enthusiastic, “I can do this” attitude and then the realization of reality kicks in and you get the wind knocked out of you. In all of your glory you forget that you actually have to do something in order for the great idea to happen.  This, my friends, is what goes through our minds when we think about initiating a lifestyle change. Whether it be challenging you to go to the gym or vowing to eat organic, we all have this great intention but don’t always follow through.  With the New Year just around the corner I figured this would be a great time to nudge you to stick with it with a little advice.

The most challenging hurdle that we must all overcome in order to succeed at anything is ourselves!  We are our worst enemy and the only way to get past our reservations is to push the mental challenge in a positive yet selfish direction.  You might think, positive yet selfish? You’ve
got to be kidding me. No I am not. This is the hard reality here.  You want to think positively as in “I can do this” but you also need to be thinking, “I can do this because this is what I want.” When setting a goal you have to keep in mind that this is your goal. Not anyone else’s.  No one is going to wake you up at 5am to get you motivated to hit the gym.  You have to rely on yourself and be strong.

Staying strong especially through the holidays is really tough to do.  Pre-holiday festivities, holiday work parties, after-the-holiday parties and plenty of other reasons to overeat and forgo the gym are upon us. This is the time where our will power is tested and where we can really show ourselves that we have what it takes in order to succeed.  The best thing to do is to stick to as normal of a routine as possible.  If you go to the gym after work on a regular basis, continue to do so.  If you have an obligation to attend then work out before you go to work.  Make small changes in your routine, do not alter altogether because this will disrupt your normal pattern and can ultimately lead to you accidentally “giving up” on your goals.

Forget the past and move on. Slipped up and ate too much or skipped a couple of workouts? Don’t panic.  You cannot waste time or energy thinking of ways you could have “been better”, what’s done is done.  The only thing you can do is get back on the horse.  After a binge at a holiday party or a couple of unexcused absences from the gym, the best thing to do is to acknowledge the mishap and get back into your normal routine.  Congratulate yourself for feeling guilty and know that this is a good sign, it means you care. It’s not too late to being again with extra enthusiasm and some insight as to what can happen if you get off track.

Now is the time for you to start a change!  The holidays and the New Year is a good excuse for initiating a lifestyle change but honestly, any day is a good day to start.  It does not have to be a New Year’s resolution or anything pertaining to anybody else.  This has everything to do with you and what it will take to get you motivated enough to think about making a change and then actually implementing it.  The idea of making a change is exciting and thrills even the best of us but it is those who actually stick to their idea who are really rare.  My only question is, are you strong enough to be one them?

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Posted in Cardiovascular Health, gastrointestinal health, Healthcare Reform, Kylie Boos RN, Nutrition, Physical Fitness, Preventative Health, Stress Management, Weight Loss | Click Here to Add a Comment »

The Food and Fertility Connection

Monday, October 31st, 2011

By: Rebecca Rice, Licensed Acupuncturist

Fertility Foods Basics

When looking at ways to enhance fertility, the diet is one of our most reachable influences.  To improve the diet it is helpful to consider your specific constitutional needs.  A Chinese medical assessment which includes a tongue and pulse diagnosis will give you a framework to work within.

In general foods are best consumed at their freshest state.  These foods have greater vitality which is transferred through nutrients in the body.  Foods that are easy to digest are important as well. Choose lightly cooked vegetables over raw ones.  Choose warm foods over cold ones. Having heat already within the food creates less of a burden on your digestion.

Foods That May Impair Fertility

Eating organic or pesticide/herbicide free produce is optimal.  Pesticides and herbicides contain known endocrine disrupters.  They interfere with female reproductive health by altering the availability of ovarian hormones and altering the binding and activity of  hormones at the receptor level. This can lead to irregular menstrual cycles, endometriosis and infertility.

At least 1 in 130 Americans have a genetic predisposition to Celiac disease and even more are gluten intolerant.  These conditions are present when cells that line the small intestine become inflamed as a result of eating gluten (found in wheat, rye, barley, spelt, kamut, semolina, cous cous, and gluten contaminated oats).  Intestinal inflammation leads to malabsorption of vitamins and minerals.  Aside from malnutrition there are over 200 possible symptoms.  The most common ones include: abdominal cramps, bloating, constipation, diarrhea, fatigue, IBS, infertility, joint pain, mouth sores, weakness, and weight loss.  A blood test is available to test for celiac disease.  This determination can be pivotal for those wishing to conceive.

Eating for Wellness

The next time you eat something pay attention to the way your body feels afterwards. Do you feel energized or fatigued? Do you have a headache? Is your mind sharp or foggy?  Everything that goes into your body has an affect, whether it’s observable or not, pleasant or unpleasant. Food affects overall health as well as our fertility.

Resources:

Craig ZR, Wang W, Flaws JA.
Reproduction. 2011 Aug 23. [Epub ahead of print]
Endocrine disrupting chemicals in ovarian function: effects on steroidogenesis, metabolism and nuclear receptor signaling. Source: Z Craig. Comparative Biosciences. University of Illinois,Urbana, United States.

 

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Optimal Nutritional Intake for Athletes

Monday, October 10th, 2011

By: Kylie K. Boos, RN

When it comes to athletic performance, what you eat to fuel up is key. When you eat, what you eat, and how you get your source of energy is of the upmost importance. Whether you are in training or gearing up for your event, the types of food you eat are vital to how well you will perform. When it comes down to that moment when the gun goes off you do not want your energy sources to fail you. So, the question is, what to eat to ensure a great performance?

Carbohydrates-the powerhouse of all energy sources. Carbohydrates break down into glucose which is readily used by muscles to create the energy needed to do work.  Glycogen is the stored form of glucose that can be used by the body for energy once the glucose has been used.  In general, according to the United States Anti-Doping Agency, 50-70% of an athlete’s diet should consist of carbohyrates. Carbohydrates should be eaten 3-4 hours before activity to ensure proper energy stores are well stocked as well as preventing hunger pains from occuring. Any activity lasting longer than 45 minutes requires carbohydrate intake during that activity to replenish glycogen stores. Immediately following activity, carbohydrates should be ingested. This allows the glycogen stores, which were used during activity, to be replaced and allows for quicker muscle recovery.

Proteins-the helpful sidekick to carbohydrates.  In the past, proteins have been mainly used by those wanting to gain muscle mass.  However, protein is an important aspect to nutrition for every type of athlete, not just those wanting bigger muscles. Proteins can be used to compliment carbohydrate consumption which allows the rate of carbohydrate absorption to slow down creating a more consistent release of energy. Most athletes get the necessary amount of protein needed, 15-20% of their diet,  in the foods they normally eat.  Ultimately, they should be consumed in combination with carbohydrates to create a smoother release of energy during activity rather than a roller-coaster ride of highs and lows.

Fats- the energizer bunny of the nutritional world.  Fats are used during long bouts of light to moderate activity.  This energy source burns slowly but for a long period of time which helps the athlete keep going and going.  Fat is an important aspect to diet and ideally, 20-30% of an athlete’s diet should consist of fat.   Even though fat is being used by the body during extended activity, there is no need to increase the amount of fat consumed in the diet.  The slow release of energy from fats allows for activity to be done over longer periods. There is no quick burst of energy but rather a slow and steady release.  Triathletes, like myself, rely on this steady flow of energy to keep us going.

Performance is based not only on how hard you train but how well your energy is supplied.  Proper nutrition is the key to having a successful training program as well as having success on race day.  Making sure your glycogen stores are full is important as well as incorporating  the right amount of protein and fat to keep the energy flowing.  Having a balanced diet of carbohydrates, proteins, and fats will ensure that on race day you are ready to give it your all

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Posted in Cardiovascular Health, Kylie Boos RN, Nutrition, Physical Fitness | Comments Off

Is Red Wine Good for You?

Friday, January 28th, 2011

By Korey DiRoma, Naturopathic Doctor 

There is much debate regarding whether red wine is beneficial for your health or not. The debate began with the observation that the French population has lower rates of heart disease compared to the American population, even though the French diet is higher in saturated fat consumption. This has been termed the “French Paradox”. The cause of this paradox is believed to be due to the higher consumption of red wine by the French. In the past 20 years, there have been many studies, including many animal studies, to investigate whether red wine is the main factor in this paradox. However, there have been very few human trials that have shown that there is a positive health benefit. More clinical trials are needed to explore these benefits.

Resveratrol is the main active ingredient in red wine that is thought to have cardiovascular health benefits. Resveratrol is found in the skin of red grapes, and also in blue berries and bilberries. Most supplement forms of resveratrol are made from the roots of Polygonum cuspidatum due to its high amounts of the active resveratrol. A 5oz glass of red wine contains about 0.3-1mg of resveratrol. The kind of grape also makes a difference, as Pinot noir has the highest amount of resveratrol. Grapes grown in warmer, dryer climates have less.

Many studies using mice have found that resveratrol has cardiovascular benefits including lowering LDL cholesterol and raising HDL cholesterol, preventing atherosclerosis, and blood thinning effects similar to aspirin. Resveratrol has also been found to be anti-inflammatory, anti-carcinogenic, and estrogenic.

Resveratrol has been shown to increase insulin sensitivity. Since insulin is a fat promoting hormone, and insulin-resistance increases fat deposition, then increasing insulin sensitivity works to lower fat deposition and improve metabolic efficiency. Resveratrol also directly stimulates lipolysis and decreases the amount of fat cells.

Resveratrol also has very weak estrogenic effects. It is unknown whether this is protective or not, similar to other phytoestrogens such as soy, and is therefore not recommended as a supplement for those with hormone sensitive cancers.

In general, it is my recommendation that small amounts of red wine, not more than 1 glass daily, along with a balanced diet low in processed foods, can have an overall positive effect on all aspects of your health.

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Posted in Cardiovascular Health, Food as Medicine, General, Korey DiRoma Naturopath, Preventative Health, Women's Health | Comments Off

The Challenges of Weight Loss, Part 2

Tuesday, January 4th, 2011

By: Korey DiRoma, ND 
As we explored in part 1, diet and exercise remains a key factor in weight loss. But what happens when these are not enough? When what has worked in the past is no longer working? There could be other factors involved that could be hindering your ability to lose weight.

 Do you have a slow metabolism or fast metabolism? Your thyroid gland plays a role in your metabolism. If it is low or hypofunctioning, this could lower your overall metabolic rate leading to weight gain. A blood test can determine your thyroid functioning.

 Sugar metabolism plays a large role in energy expenditure and fat storage. However, not all sugars act the same in our bodies. Glucose stimulates insulin secretion that then promotes the cells to take up glucose for use as energy or to store as glycogen. The presence of insulin inhibits fat breakdown for energy (because now the body is using sugar) and promotes fat cells to not only take in fat, but also to produce fat (typically in the form of triglycerides). Therefore in the presence of circulating insulin, the body is going to make and store fat. This is why insulin resistance is associated with weight gain.

Fructose on the other hand, does not stimulate insulin production. It is metabolized in the liver and stored as glycogen or fat (in the form of triglycerides). Therefore, if we are inactive and not using our glycogen store in our muscles, we will convert fructose directly to fat. This is why fructose sweetened beverages and excessive consumption of fructose may be a possible health problem and could be contributing to the obesity epidemic. 1,2,3 Glucose, insulin, and triglyceride blood tests can be performed to determine your metabolic status.

 Chronic inflammation can also lead to weight gain. Most commonly inflammation is thought of as painful or swollen joints, but chronic inflammation can brew in the body as a response to diet and environment. Inflammation may have an affect on a hormone called leptin.4,5 Leptin, mostly produced in fat cells, sends signals to the brain to decrease appetite and increase energy expenditure. Since leptin is produced in the fat cells, it circulates in our bodies proportionally to the total number of fat cells. This makes sense since leptin decreases appetite and the more fat cells there are, the less need there would be to eat. However, inflammation and too much leptin leads to leptin resistance, causing a decreased ability for leptin to decrease appetite. One way to reduce inflammation is to investigate any food allergies that could be causing chronic inflammation. I have seen success with patients who follow a personalized hypoallergenic diet according to their food allergy results and successfully lose weight. Having a personalized diet plan is often more successful than trying a diet that is marketed to the masses for weight loss.

 J Clin Endocrinol Metab. 2004 Jun;89(6):2963-72.Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women.

Teff KL, Elliott SS, Tschöp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL, D’Alessio D, Havel PJ.Monell Chemical Senses Center, University of Pennsylvania, Philadelphia 19104, USA.

http://www.ncbi.nlm.nih.gov/pubmed/15181085

Nutrition. 2010 Nov-Dec;26(11-12):1044-9. Epub 2010 May 14.Fructose and metabolic diseases: new findings, new questions.

Tappy L, Lê KA, Tran C, Paquot N.  Department of Physiology, University of Lausanne, Lausanne, Switzerland. luc.tappy@unil.ch

http://www.ncbi.nlm.nih.gov/pubmed/15749839

 Am J Clin Nutr. 2004 Apr;79(4):537-43. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.

Bray GA, Nielsen SJ, Popkin BM.  Pennington Biomedical Research Center, Louisiana State University, Baton Rouge, LA 70808, USA. brayga@pbrc.edu

http://www.ncbi.nlm.nih.gov/pubmed/15051594

J Immunol. 2005 Mar 15;174(6):3137-42.  Leptin in immunology.

Matarese G, Moschos S, Mantzoros CS.  Gruppo di ImmunoEndocrinologia, Istituto di Endocrinologia e Oncologia Sperimenttale, Consiglio Nazionale delle Ricerche, Naples, Italy

http://www.ncbi.nlm.nih.gov/pubmed/15749839

 J Am Coll Cardiol. 2008 Oct 7;52(15):1201-10.  Leptin resistance: a possible interface of inflammation and metabolism in obesity-related cardiovascular disease.

Martin SS, Qasim A, Reilly MP.  Department of Medicine, Cardiovascular Institute, University of Pennsylvania School of Medicine, Philadelphia, Pennsylvania 19104-6160, USA.

http://www.ncbi.nlm.nih.gov/pubmed/18926322

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The Challenges of Weight Loss, PART I

Monday, October 11th, 2010

By: Korey DiRoma, ND
As drugs for weight loss are currently seeking approval by the FDA, one has gone the way of Fen-Phen and has been pulled off the market. The drug Meridia has been on the market since 1997 and boasted claims of at least 5 percent weight loss over placebo. However, Abbot Laboratories, the maker of the drug, voluntarily pulled the drug off the market due to clinical trials showing increased risk of heart attack and stroke.

The search continues for the “one” pill that will cause weight loss. In July the FDA disapproved Qnexa for the market, a new diet pill that combines an amphetamine and an anticonvulsant. And not just drugs, but natural products are constantly being marketed as the next “fat burner”.

The problem with developing a weight loss pill or supplement is that weight gain is multi-factorial and can be different for each person. Drug companies investigate ways to suppress the appetite, decrease gut absorption of fats, and increase metabolism as quick fixes. However, there are many other factors that cause increased weight gain. And we all know the main factor, and that is high calorie processed and restaurant food. Now that New York has passed a law to put calories next to menu items, it’s no wonder why the most recent government data reports that more than 2/3 of the American population is obese or overweight. There are often very few meals under 1000 calories, and there are many that are closer to 2000 calories! For most of us, that is considered an entire days worth of calories in one meal.

The other most common factor to weight gain is lack of activity or exercise.  Walking is great exercise and perhaps one of the most common forms of exercise. However, it is not the best calorie burner. Walking for 30 minutes at a rate of 3-4 miles per hour burns about 150 calories.  Walking for 1 hour at 20 minutes per mile (3 miles per hour) burns about 240 calories. One Grand Latte from Starbucks is 272 calories, and that is without any sugar, syrups, or whipped cream. Some activities burn many more calories, for example 30 minutes of cross-country skiing burns about 390 calories, 30 min of rock climbing burns 373 calories, and playing golf while walking with bag 18 holes burns almost 2,000 calories! So as Americans, we are fighting high calorie foods with not enough activity to burn these calories. Not everyone can do these activities every day, but find an activity, preferably outdoors, that you can do at least once per week, and make them different every week. The body does better with change, rather than doing the same routine all the time. Before starting any rigorous activity, please consult with your health care provider first.

In my next blog, Part 2, I will discuss other factors of weight loss when diet and exercise alone are not working.

Posted in General, Korey DiRoma Naturopath, Nutrition, Physical Fitness, Preventative Health, Weight Loss | Comments Off

Is Coffee Good For You?

Friday, July 16th, 2010

By: Korey DiRoma, ND

Coffee has been found to have many health benefits that include a decrease risk of Parkinson’s disease, heart disease, colon cancer, and liver cirrhosis. Coffee can also improve exercise and athletic performance and is often used to prevent headaches. Now there is increasing evidence that coffee consumption can decrease risk for developing type 2 diabetes.

A recent study published in the Journal of Agriculture and Food Chemistry demonstrated in mice that coffee reduces the risk of type 2 diabetes. Mice were fed either water or coffee, and scientists found that mice drinking coffee prevented the development of high blood sugar and increased insulin sensitivity. It is thought that this is mostly due to the caffeine content in coffee, but it is not exactly known. In another study, those drinking decaf coffee still had lower risk of developing diabetes, but by only half as much as those drinking the caffeinated versions.

Most of the health benefits from coffee come from caffeine. But coffee also contains large amounts of antioxidants. These antioxidants are more beneficial for heart health and cancer prevention.

Too much coffee can lead to jitteriness, nervousness, heart palpitations, and insomnia, and some are more affected by caffeine than others. Drinking unfiltered coffee, as with French press or espresso drinks, can raise cholesterol levels, specifically LDL levels. Caffeine can also raise blood pressure. Caffeine also inhibits anti-diuretic hormone, or ADH, which causes an increase in urination. If drinking coffee, increase the amount of your daily water intake.  Most studies use black coffee, and health benefits are diminished when adding milk and sugar or drinking sweetened espresso drinks.

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Spring Cleaning

Tuesday, April 20th, 2010

By Jim Whiting, Certified Kripalu Yoga Instructor

We often think of Spring as being associated with house cleaning, but it is also important to cleanse the body. Removing environmental, processed food, and everyday accumulated toxins is important for maintaining overall health.  Detoxing can help speed recovery and keep our systems in good working order.  Fasting is an excellent method for detoxing.

While most of us eat 3 square meals a day, limiting our intake can start to take toxins out of our systems and increase energy.  A weekly fast can be helpful for cleansing on a regular basis.  It may seem impossible to do, but going slowly can ease you into a routine.  Here are some ways you can work a weekly fast into your routine:

WEEK 1:  Pick one day of the week and skip one meal.

WEEK 2:  On the same day, skip two meals.  You can replace the meals with fruit or juice.  Drink  lots of water to flush impurities out of your system.

WEEK 3:  Skip all meals for the day only,  replacing meals with juice or fruit.

WEEK 4:  Leave out the fruit and simply have juice or water for that day.

It is essential to try not to jump in to the whole fast at once, rushing in has been the cause of many failed diets and cleansing routines.

If you get cravings, drink liquids; water, cranberry juice, or a naturally sweetened fruit juice. Coffee should be avoided as it can cause cravings, as well as deplete the body of nutrients.  Green tea is a good coffee substitute.

Let your body adjust to going without a meal before moving to the next level. It may take several weeks, and several stops and starts to get into a positive fasting routine, but the benefits can be well worth the work.

The day after fasting you will wake up energized, you will be able to deal with the temptation of snacking and resist foods your body naturally knows are not healthy. The brain/thoughts will be clearer and the senses heightened.

A cleansing fast helps to maintain or lose weight, and keeps the body running like a fine tuned engine, burning fuel efficiently.

There are many ways and types of fasting/cleansing methods you can use for different results. The practitioners here at the center can help you to choose a cleansing method that works for you. If you are on any medications or special dietary restrictions always consult your physician before starting a fast.

Posted in Cleanse and Detoxification, General, Nutrition, Preventative Health | Comments Off

Is Chocolate Healthy for You? Here’s What You Need to Know!

Monday, September 14th, 2009

By: Korey DiRoma, ND
There aren’t too many people that I know that don’t like or even crave chocolate. Why is this so?  Simply,  chocolate contains certain chemicals that are  known to improve mood, but research also shows chocolate to have many important  health benefits.

Some of us may have heard that dark chocolate contains “antioxidants” that are beneficial for us. But which antioxidants, how much of them, and how are they good for us?

Catechins and epicatechins are bioflavinoids that act as antioxidants and are found in cocoa, tea leaves (green and black) and wine. Catechins and the consumption of dark chocolate have been shown to significantly induce vasodilation of heart blood vessels, increase heart circulation, and decrease platelet adhesion, or act as a blood thinner  http://www.ncbi.nlm.nih.gov/pubmed/17984375?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus 
These effects are seen as early as 2 hours after ingestion of 1.5 ounces of cocoa.  One study published in JAMA found that of pre-hypertensive and Stage I hypertensive individuals with no other health conditions, eating as little as 6 g of dark chocolate daily for 18 weeks, lowered their blood pressure on average by 3 points. And, hypertension prevalence within the group decreased from 86% to 68% http://www.ncbi.nlm.nih.gov/pubmed/17609490?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus  .

What is this now, you say from eating dark chocolate?! Yes… These potent antioxidants help to reduce blood pressure, increase vascular flow in the heart, thin the blood, and reduce inflammation in the body. Sounds like a good thing to me!

Norman Hollenburg, a professor of medicine at Harvard medical school, has gone as far as saying that the epicatechins found in cocoa should be considered a vitamin. Although non-essential, the health effects as stated above, can help to reduce 4 of 5 of the main diseases in the United States; heart disease, cancer, stroke, and diabetes http://www.sciencedaily.com/releases/2007/03/070311202024.htm.

So how much of these antioxidants are really in cocoa? It must be a small amount, because something so good couldn’t be that good for you, right? Well, cocoa has up to 3 TIMES more of these flavonoids than does red wine, green tea, and black tea. Therefore, cocoa has more health benefits than red wine and tea
http://www.ncbi.nlm.nih.gov/pubmed/14640573?ordinalpos=15&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

Another type of chemical found in cocoa are methylxanthines, and these include caffeine and theobromine. Theobromine, just as caffeine, has stimulatory affects, and has been hypothesized to cause the “addictive” effects of chocolate. Even though theobromine can increase the heart rate, it also acts as a vasodilator, thereby reducing blood pressure. Theobromine is also a natural diuretic, so can help alleviate swelling and high blood pressure due to water retention. It can also help to reduce asthma symptoms, as it is relaxes smooth muscles which causes the bronchioles to dilate, or “open up”. In fact theophylline, an older drug used for asthma, is also a methylxanthine like theobromine.

This may seem a little science intensive, so the bottom line is, what does this mean for me? It appears that eating about 1 ounce of cocoa, or at least 60% dark chocolate, as much as 4-5 times per week, could be of great health benefit. This does mean pure DARK CHOCOLATE! White chocolate does not contain cocoa. Commercial chocolates, chocolate ice cream, cakes, pastries, and candy, do not have the same health benefits. For one, many of these contain milk chocolate, which is high in saturated fat, and added sugar. Secondly, manufactures strip all the flanvonoids from the chocolate because they taste bitter. Yes, real cocoa is bitter, and hence better for you! There is a fine line between eating too much chocolate and gaining the health benefits, so this is not a license to eat dark chocolate all day every day. Again, about 1 ounce daily is more than enough to improve your health.

Posted in Food as Medicine, Korey DiRoma Naturopath, Nutrition, Preventative Health | 2 Comments, Click Here to Add Yours »

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