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Tag: flavanols

Published on Leave a comment on Eating A Diet Rich in Flavanols May Help With Memory

One fear people have is of developing problems with their memory in their later years, called age-related memory loss. A recent study finding a possible way to maintain memory in older adults is intriguing and offers hope. And best of all, it's fairly easy to do - just increase the intake of flavanol rich foods.

A large Columbia University study of adults over age 60 found that daily flavanol supplementation (cocoa extract with 500 mg flavanols) over a 3 year period improved the memory of persons whose diet was low in flavanol intake from foods, but not in persons with high intake of flavanols. The researchers suggest that a low flavanol diet is one of the drivers of age-related memory loss.

The researchers stated that flavanols only improved memory processes governed by the hippocampus, and did not improve memory mediated by other areas of the brain.

Flavanols are natural substances found in certain fruits and vegetables, especially berries, onions, kale, lettuce, tomatoes, apples, grapes, and cocoa. Flavanols are a type or class of flavonoids, all of which have health benefits. Eat a variety of plant foods (includes tea and wine) to ensure you're eating a variety of flavonoids.

Some other benefits of flavonoids: they are anti-inflammatory, anti-oxidative, have anti-mutagenic and anti-carcinogenic properties, lower heart disease death rates, and prevention of heart disease.

From Medical Xpress: Low-flavanol diet drives age-related memory loss, large study finds

A large-scale study led by researchers at Columbia and Brigham and Women's Hospital/Harvard is the first to establish that a diet low in flavanols—nutrients found in certain fruits and vegetables—drives age-related memory loss. ...continue reading "Eating A Diet Rich in Flavanols May Help With Memory"

Published on Leave a comment on Enjoy Some Cocoa Or Dark Chocolate Daily

Today a study was published finding health benefits to frequent (daily!) consumption of cocoa - improved walking in older persons with peripheral artery disease (PAD). Another reason to drink cocoa and eat dark chocolate!

The study, conducted in Chicago, Illinois, randomly assigned persons, over the age of 60 years with PAD, to different groups. Those who drank a cocoa beverage for 6 months (3 times a day) were able to walk further in a 6 minute walk at the 6 month follow-up  (when compared to the placebo/no cocoa group).

The researchers also found that the cocoa significantly improved a number of measures of the calf muscle (e.g. capillary density, calf muscle perfusion), which suggested that there is a durable benefit on the calf muscles from the cocoa beverage. In other words - it's not just a quick sugar-cocoa high that boosted their walking.

On the other hand, the placebo (no cocoa) group deteriorated in how far they could walk over the 6 months, which is consistent with peripheral artery disease. Yes, it typically gets worse over time.

PAD (also called peripheral arterial disease) is a common circulatory problem, due to atherosclerosis, in which there is reduced blood flow to the limbs due to narrowed arteries.Typically the legs don't receive enough blood flow and there is pain when walking (which goes away after resting a bit). Treatments include lifestyle changes (e.g. diet, exercise) and medicines.

What is so beneficial about cocoa? Both regular dark chocolate and cocoa contain flavanols, including epicatechin, which have therapeutic properties and may improve walking in people with PAD. Evidence from other studies of people with and without PAD suggests that cocoa may increase "limb perfusion" and "improve skeletal muscle mitochondrial activity and muscle regeneration".

Can you imagine a prescription for dark chocolate and cocoa on a daily basis? Fantastic! From Medical Xpress: Cocoa could bring sweet relief to walking pain for people with peripheral artery disease   ...continue reading "Enjoy Some Cocoa Or Dark Chocolate Daily"

Published on Leave a comment on Eating Dark Chocolate Benefits Vision?

A wacky study in some ways, but the results give another great reason to eat dark chocolate ("It's for my vision") if the results hold up with more research. Unfortunately the milk chocolate used did not have the same beneficial effects for vision (it just had no effect). But still to be determined is how long does the small increase in vision acuity and contrast sensitivity last after eating dark chocolate, and does it really mean anything in the real world? The beneficial results in vision were found about 2 hours after eating the dark chocolate, so it is unknown how long the beneficial effect lasted.

The good news is that in the study 30 healthy adults were randomly assigned to different groups, it was "double blind" (no one knew who got what to eliminate bias), it was rigorously done, they used real chocolate available to everyone (72% Cacao Dark Chocolate bar vs Crispy Rice Milk Chocolate bar - both from Trader Joe's), and the researchers had no ties to industry. The researchers concluded eating a "dark chocolate bar improves the ability to see low- and high-contrast targets, possibly owing to increased blood flow", but they don't know what this means for real life.

As the researchers point out -  there were 8 times more flavanols in the dark (316.3 mg) vs milk chocolate bar (40 mg). Their thinking was clear in the study's introduction: "Several studies suggest that dark chocolate from favanol-rich cacao beans may enhance blood flow to central and peripheral nervous systems, improve cardiovascular function, and retard memory loss and other signs and symptoms of degenerative diseases, including Alzheimer and Parkinson diseases. The cacao flavanols in dark chocolate have antioxidant effects that retard and partially reverse degenerative changes in various diseases. Dark chocolate consumption also has been associated with enhanced mood and cognition."  Wow.

The big question: How much dark chocolate did they eat to get these beneficial effects?  Answer: 47 grams (or 1 serving, 280 calories) of the 72% cacao dark chocolate. From Medical Xpress:

A bit of dark chocolate might sweeten your vision

It may not replace prescription glasses, but a few bites of dark chocolate might offer a slight and temporary bump up in vision quality, new research suggests. Heart-healthy compounds in chocolate called flavanols appeared to sharpen eyesight for a group of 30 healthy young adults in the new study. The observed change in vision was small, but significant. However, the study authors stressed that it's too early for ophthalmologists to recommend chocolate as medicine for the eyes. 

...continue reading "Eating Dark Chocolate Benefits Vision?"

Published on Leave a comment on Did You Have Some Chocolate Today?

Image result for dark chocolate Chocolate lovers can rejoice - because another study, which was actually a review of other studies - found that frequent consumption of chocolate, cocoa, and cocoa flavanols (an ingredient of cocoa) is linked with beneficial health effects. These included cardiovascular benefits, and dose-dependent improvements in cognition, attention, and memory. In other words - the more frequently one eats chocolate and cocoa (especially dark chocolate), the more beneficial health effects. So eat and enjoy! From Medical Xpress:

Cocoa and chocolate are not just treats—they are good for your cognition

A balanced diet is chocolate in both hands - a phrase commonly used to justify one's chocolate snacking behavior. A phrase now shown to actually harbor some truth, as the cocoa bean is a rich source of flavanols: a class of natural compounds that has neuroprotective effects. In their recent review published in Frontiers in Nutrition, Italian researchers examined the available literature for the effects of acute and chronic administration of cocoa flavanols on different cognitive domains. In other words: what happens to your brain up to a few hours after you eat cocoa flavanols, and what happens when you sustain such a cocoa flavanol enriched diet for a prolonged period of time?

Although randomized controlled trials investigating the acute effect of cocoa flavanols are sparse, most of them point towards a beneficial effect on cognitive performance. Participants showed, among others, enhancements in working memory performance and improved visual information processing after having had cocoa flavanols. And for women, eating cocoa after a night of total sleep deprivation actually counteracted the cognitive impairment (i.e. less accuracy in performing tasks) that such a night brings about. Promising results for people that suffer from chronic sleep deprivation or work shifts.

The effects of relatively long-term ingestion of cocoa flavanols (ranging from 5 days up to 3 months) has generally been investigated in elderly individuals. It turns out that for them cognitive performance was improved by a daily intake of cocoa flavanols. Factors such as attention, processing speed, working memory, and verbal fluency were greatly affected. These effects were, however, most pronounced in older adults with a starting memory decline or other mild cognitive impairments.

And this was exactly the most unexpected and promising result according to authors Valentina Socci and Michele Ferrara from the University of L'Aquila in Italy. "This result suggests the potential of cocoa flavanols to protect cognition in vulnerable populations over time by improving cognitive performance. If you look at the underlying mechanism, the cocoa flavanols have beneficial effects for cardiovascular health and can increase cerebral blood volume in the dentate gyrus of the hippocampus. This structure is particularly affected by aging and therefore the potential source of age-related memory decline in humans."

So should cocoa become a dietary supplement to improve our cognition? "Regular intake of cocoa and chocolate could indeed provide beneficial effects on cognitive functioning over time. There are, however, potential side effects of eating cocoa and chocolate. Those are generally linked to the caloric value of chocolate, some inherent chemical compounds of the cocoa plant such as caffeine and theobromine, and a variety of additives we add to chocolate such as sugar or milk." Nonetheless, the scientists are the first to put their results into practice: "Dark chocolate is a rich source of flavanols. So we always eat some dark chocolate. Every day." [Original study.]

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Published on 1 Comment on Some More Benefits of Eating Chocolate

Image result for dark chocolate Great news for chocolate lovers! A review of 19 good studies (studies with people randomly assigned to different conditions) found that chocolate (whether from cocoa products, chocolate, or cocoa beverages), overall had beneficial effects on cardiometabolic health, and that it may improve lipid metabolism, and reduce inflammation and insulin resistance. This held for both men and women. The main assumption is that it is the flavanols in chocolate that has the beneficial effects on health.

From Medical Xpress: Cocoa compound linked to some cardiovascular biomarker improvements

To the tantalizing delight of chocolate lovers everywhere, a number of recent studies employing various methods have suggested that compounds in cocoa called flavanols could benefit cardiovascular health. Now a systematic review and meta-analysis of 19 randomized controlled trials (RCTs) of cocoa consumption reveals some further pieces of supporting evidence..... "We found that cocoa flavanol intake may reduce dyslipidemia (elevated triglycerides), insulin resistance and systemic inflammation, which are all major subclinical risk factors for cardiometabolic diseases."

Liu noted some limitations in the trials. All studies were small and of short duration, not all of the biomarkers tracked in these studies changed for the better, and none of the studies were designed to test directly whether cocoa flavanol consumption leads to reduced cases of heart attacks or type 2 diabetes. But taking into account some of these heterogeneities across studies, the team's meta-analysis summarizing data from 19 trials found potential beneficial effects of flavanol-rich cocoa on cardiometabolic health. There were small-to-modest but statistically significant improvements among those who ate flavanol-rich cocoa product vs. those who did not.

The greatest effects were seen among trial volunteers who ate between 200 and 600 milligrams of flavanols a day (based on their cocoa consumption). They saw significant declines in blood glucose and insulin, as well as another indicator of insulin resistance called HOMA-IR. They also saw an increase in HDL, or "good," cholesterol. Those consuming higher doses saw some of the insulin resistance benefits and a drop in triglycerides, but not a significant increase in HDL. Those with lower doses of flavanols only saw a significant HDL benefit. 

In general, Lin said, where there were benefits they were evident for both women and men and didn't depend on what physical form the flavanol-rich cocoa product was consumed in —dark chocolate vs. a beverage, for example.