Sunday, March 30, 2014

Dark Chocolate and Insulin Sensitivity

Short-term Administration of Dark Chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons.

Click here to view original article.

Davide Grassi, Cristina Lippi, Stefano Necozione, Giovambattista Desideri, and Claudio Ferri

Abstract

Background: Numerous studies indicate that flavanols may exert significant vascular protection because of their antioxidant properties and increased nitric oxide bioavailability. In turn, nitric oxide bioavailability deeply influences insulin-stimulated glucose uptake and vascular tone. Thus, flavanols may also exert positive metabolic and pressor effects.

Objective: The objective was to compare the effects of either dark or white chocolate bars on blood pressure and glucose and insulin responses to an oral-glucose-tolerance test in healthy subjects.

Design: After a 7-d cocoa-free run-in phase, 15 healthy subjects were randomly assigned to receive for 15 d either 100 g dark chocolate bars, which contained ≈500 mg polyphenols, or 90 g white chocolate bars, which presumably contained no polyphenols. Successively, subjects entered a further cocoa-free washout phase of 7 d and then were crossed over to the other condition. Oral-glucose-tolerance tests were performed at the end of each period to calculate the homeostasis model assessment of insulin resistance (HOMA-IR) and the quantitative insulin sensitivity check index (QUICKI); blood pressure was measured daily.

Results: HOMA-IR was significantly lower after dark than after white chocolate ingestion (0.94 ± 0.42 compared with 1.72 ± 0.62; P < 0.001), and QUICKI was significantly higher after dark than after white chocolate ingestion (0.398 ± 0.039 compared with 0356 ± 0.023; P = 0.001). Although within normal values, systolic blood pressure was lower after dark than after white chocolate ingestion (107.5 ± 8.6 compared with 113.9 ± 8.4 mm Hg; P < 0.05).

Conclusion: Dark, but not white, chocolate decreases blood pressure and improves insulin sensitivity in healthy persons.


Thursday, March 27, 2014

February and March Chocolate Holidays

Here are the latest Chocolate Holidays - past and future:

February 28th - National Chocolate Souffle Day
Click here for a recipe from The Food Network.

March 19th - National Chocolate Caramel Day
Click here for a recipe from Epicurious.

March 24th - National Chocolate-Covered Raisins Day
Click here for a recipe from Lynn's Kitchen Adventures.

April 21th - National Chocolate-Covered Cashews Day
Click here for a recipe from Savory Simple.

Sunday, March 9, 2014

Is Chocolate a Health Food?

From www.drweil.com.

Read the full article here.

Q
 Is Chocolate a Health Food?

What do you think of the recent news that chocolate is good for the heart?
http://www.drweil.com/drw/ecs/images/spacer.gif

A

Answer (Published 12/9/2004)
The latest news about chocolate - that it makes blood vessels more flexible - adds to accumulating evidence that chocolate offers a number of health benefits and may be good for the heart. Earlier findings had shown that chocolate contains polyphenols, the same kinds of antioxidants found in red wine and green tea; stearic acid, a type of fat that doesn't raise cholesterol levels; and flavonoids, which reduce the stickiness of platelets, inhibiting blood clotting and reducing the danger of coronary artery blockages.
In the most recent study, researchers at Athens Medical School in Greece recruited 17 healthy young volunteers who agreed to eat a 3.5-ounce bar of dark chocolate and then undergo ultrasound tests to see how the chocolate affected the functioning of endothelial cells in blood-vessel walls. Normally, these cells control the stiffness of blood vessels by secreting substances that regulate flexibility.

The researchers found that on the days the volunteers ate dark chocolate (as opposed to those who ate fake chocolate), endothelial function was improved for about three hours. These are interesting findings, but we don't yet know what they mean in terms of preventing cardiovascular disease, heart attacks, or deaths. This study doesn't tell us whether eating dark chocolate on a regular basis would reduce the risk of heart disease.

We do know, however, that eating too much chocolate can lead to weight gain, which might cancel out any beneficial effects that chocolate confers. So the good news about chocolate isn't a license to overindulge. I enjoy high-quality dark chocolate from France, Belgium and Venezuela. It is so richly delicious that a single piece is a satisfying snack or after-dinner treat. Limit yourself to an ounce several times a week. If you can't find good imported chocolate, look for a domestic brand that contains at least 70 percent cocoa.
Andrew Weil, M.D.
Some Rights Reserved Creative Commons Copyright Notice
A portion of the original material created by Weil Lifestyle, LLC on DrWeil.com (specifically, all question and answer-type articles in the Dr. Weil Q&A Library) is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License.


Sunday, March 2, 2014

Grapes Kick Out the Nasties

From Sharecare.com, July 2009

Click here to read the original article.

If you need another reason to pull some grapes off the bunch, you just might have one.

Grapes contain chemical cousins -- pterostilbene and resveratrol -- that work as a cleanup crew, mopping up nasty free radicals in your body so they're less likely to cause problems such as heart disease and cancer.

Protective Phenols
In a study of mice, pterostilbene and resveratrol -- phenolic compounds found mainly in grape skins -- had an antioxidant-like knack for knocking out breast cancer cell processes. It's early news though; researchers still need to examine how the grape compounds affect human cancer cells.

Great Grape Nutrients
But we already know that the resveratrol in grapes has heart-protective properties, regardless of its effect on cancer. And grapes have lots of other good things going for them -- like anthocyanins, which attack disease-fostering inflammation, and vitamin C. So don't wait for further evidence before improving your health with a juicy bunch.

Red wine is one of the most potent sources of resveratrol. Find out more about resveratrol.

Sunday, February 23, 2014

Health Benefits of Chocolate Questioned

Posted on Confectionery News.com

By Charlotte Eyre, 07-Jan-2008

Dark chocolate risks tumbling from its "good for you" confectionery pedestal, as a UK medical journal claims that many manufacturers in fact remove the heart healthy element - the flavanols.


Wednesday, February 19, 2014

National Chocolate Mint Day - February 19th

Today is National Chocolate Mint Day!

Grab yourself a box of Thin Mints, some Andes Chocolate Mints, or you can make some chocolate mint syrup, the recipe is below. 

If you’re not familiar with chocolate mint check out this article
Chocolate Mint Plant


Spoonful of Chocolate Mint Syrup

Chocolate mint denotes both the flavor and the mint variety used in this recipe for homemade chocolate mint syrup. If you don't have access to chocolate mint, you can use regular mint instead.

Try this syrup in milk or to flavor coffee, as a dessert sauce for cake or ice cream, or over fresh fruit.

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Ingredients:
  • 1/2 cup cocoa powder
  • 3/4 cup cold water
  • 3/4 cup sugar
  • 30 chocolate mint leaves, rinsed, patted dry, and torn into pieces (You may substitute plain mint).
Preparation:
In a small saucepan, combine the cocoa powder and cold water, and whisk together until smooth.

Add the sugar and torn mint leaves and place the saucepan over medium heat.

Bring the mixture to a boil, stirring constantly to melt the sugar. As soon as the syrup begins to boil, reduce the heat and simmer for 3 to 5 minutes, until it begins to thicken and turn glossy.

Remove from the heat and allow to cool.

When the syrup has cooled to near room temperature, strain it through a fine mesh sieve into a clean jar. Cover and store in the refrigerator. Enjoy!


Sunday, February 16, 2014

Prostate Benefits From Red Wine

Attention men: the benefits of red wine, from the Harvard Men’s Health Watch

June 2007

Click here to read original article.

Researchers have found that men who drink an average of four to seven glasses of red wine per week are only 52% as likely to be diagnosed with prostate cancer as those who do not drink red wine, reports the June 2007 issue of Harvard Men’s Health Watch. In addition, red wine appears particularly protective against advanced or aggressive cancers.

Researchers in Seattle collected information about many factors that might influence the risk of prostate cancer in men between ages 40 and 64, including alcohol consumption. At first the results for alcohol consumption seemed similar to the findings of many earlier studies: There was no relationship between overall consumption and risk. But the scientists went one step further by evaluating each type of alcoholic beverage independently. Here the news was surprising—wine drinking was linked to a reduced risk of prostate cancer. And when white wine was compared with red, red had the most benefit. Even low amounts seemed to help, and for every additional glass of red wine per week, the relative risk declined by 6%.

Why red wine? Doctors don’t know. But much of the speculation focuses on chemicals—including various flavonoids and resveratrol—missing from other alcoholic beverages. These components have antioxidant properties, and some appear to counterbalance androgens, the male hormones that stimulate the prostate.


Many doctors are reluctant to recommend drinking alcohol for health, fearing that their patients might assume that if a little alcohol is good, a lot might be better. The Harvard Men’s Health Watch notes that men who enjoy alcohol and can drink in moderation and responsibly may benefit from a lower risk of heart attack, stroke, diabetes, and cardiac death.

Friday, February 14, 2014

February 14th - National Cream-Filled Chocolates Day!

Happy Valentine’s Day and National Cream-Filled Chocolates Day!


I have to say I’m learning all sorts of interesting facts by maintaining this blog. I had no idea there was a day dedicated to cream-filled chocolates. I was exploring the internet and came across this recipe by Stephanefalies for Chocolates for Men. The fillings are based on flavors that men might gravitate towards like Bacon and Whiskey.

Box of Homemade Chocolates
Instead of buying a box of chocolates for the ones you love you can make your own with interesting flavors, enjoy!

Tuesday, February 11, 2014

Back In Action for 2014!

National Red Wine and Dark Chocolate Day is back in action!

You may have noticed that I have changed the holiday from National Red Wine and Dark Chocolate Month to Day. This has been something I’ve been experimenting with for a while. A friend mentioned that have a month dedicated to Red Wine and Dark Chocolate seemed excessive. I don’t want to encourage anyone to overindulge since too much of either is unhealthy so we’re back to June 21st.

Here are some chocolate related holidays that I didn’t create posts for in December, January, and February:

Dark Chocolate Covered Clementines with Sea Salt!



My friend Mari was kind enough to provide a recipe for Dark Chocolate dipped Clementines with Sea Salt in honor of National Chocolate-Covered Anything Day. You can check out the recipe here.

  • December 28: National Chocolate Day
  • January 3: National Chocolate-Covered Cherries Day
  • January 10: National Bittersweet Chocolate Day
  • January 27: National Chocolate Cake Day
  • February 1: National Dark Chocolate Day



Sunday, December 15, 2013

The Sweet Lure of Chocolate

Story by Jim Spadaccino. Photos by Amy Snyder

Read the full story here.
Cacao Fruit Amazon

Chocolate. There are few foods that people feel as passionate about -- a passion that goes beyond a love for the "sweetness" of most candies or desserts: after all, few people crave caramel, whipped cream, or bubble gum. Chocolate is, well, different. For the true chocoholic, just thinking about chocolate can evoke a pleasurable response. You may want to grab a bar or make a nice cup of hot cocoa before you begin exploring here.

This special online-only edition of Exploring takes a closer look at the sweet lure of chocolate. We'll examine the fascinating -- and often misreported -- history of chocolate, follow the chocolate-making process, and take an online visit to a chocolate factory. We'll also look at the science of chocolate, and find out about the latest research into the possible health effects of its consumption. Lastly, we'll explore the somewhat controversial question of why chocolate make us feel so good.

Cacao Beans
What's Inside:




Try This!
Tempering Chocolate
In this activity, you'll learn about "tempering" -- a delicate process of melting and cooling chocolate that not only produces delicious results, it's also an opportunity to learn a little science!

 © Exploratorium

Sunday, December 8, 2013

New Hints Seen That Red Wine May Slow Aging


Published: June 4, 2008

Read the full article here.

Red wine may be much more potent than was thought in extending human lifespan, researchers say in a new report that is likely to give impetus to the rapidly growing search for longevity drugs.

The study is based on dosing mice with resveratrol, an ingredient of some red wines. Some scientists are already taking resveratrol in capsule form, but others believe it is far too early to take the drug, especially using wine as its source, until there is better data on its safety and effectiveness.

The report is part of a new wave of interest in drugs that may enhance longevity. On Monday, Sirtris, a startup founded in 2004 to develop drugs with the same effects as resveratrol, completed its sale to GlaxoSmithKline for $720 million.

Sirtris is seeking to develop drugs that activate protein agents known in people as sirtuins.
“The upside is so huge that if we are right, the company that dominates the sirtuin space could dominate the pharmaceutical industry and change medicine,” Dr. David Sinclair of the Harvard Medical School, a co-founder of the company, said Tuesday.

Serious scientists have long derided the idea of life-extending elixirs, but the door has now been opened to drugs that exploit an ancient biological survival mechanism, that of switching the body’s resources from fertility to tissue maintenance. The improved tissue maintenance seems to extend life by cutting down on the degenerative diseases of aging.

The reflex can be prompted by a faminelike diet, known as caloric restriction, which extends the life of laboratory rodents by up to 30 percent but is far too hard for most people to keep to and in any case has not been proven to work in humans.

Research started nearly 20 years ago by Dr. Leonard Guarente of the Massachusetts Institute of Technology showed recently that the famine-induced switch to tissue preservation might be triggered by activating the body’s sirtuins. Dr. Sinclair, a former student of Dr. Guarente, then found in 2003 that sirtuins could be activated by some natural compounds, including resveratrol, previously known as just an ingredient of certain red wines.

Dr. Sinclair’s finding led in several directions. He and others have tested resveratrol’s effects in mice, mostly at doses far higher than the minuscule amounts in red wine. One of the more spectacular results was obtained last year by Dr. John Auwerx of the Institute of Genetics and Molecular and Cellular Biology in Illkirch, France. He showed that resveratrol could turn plain vanilla, couch-potato mice into champion athletes, making them run twice as far on a treadmill before collapsing.

The company Sirtris, meanwhile, has been testing resveratrol and other drugs that activate sirtuin. These drugs are small molecules, more stable than resveratrol, and can be given in smaller doses. In April, Sirtris reported that its formulation of resveratrol, called SRT501, reduced glucose levels in diabetic patients.

The company plans to start clinical trials of its resveratrol mimic soon. Sirtris’s value to GlaxoSmithKline is presumably that its sirtuin-activating drugs could be used to treat a spectrum of degenerative diseases, like cancer and Alzheimer’s, if the underlying theory is correct.

Separately from Sirtris’s investigations, a research team led by Tomas A. Prolla and Richard Weindruch, of the University of Wisconsin, reports in the journal PLoS One on Wednesday that resveratrol may be effective in mice and people in much lower doses than previously thought necessary. In earlier studies, like Dr. Auwerx’s of mice on treadmills, the animals were fed such large amounts of resveratrol that to gain equivalent dosages people would have to drink more than 100 bottles of red wine a day.

The Wisconsin scientists used a dose on mice equivalent to just 35 bottles a day. But red wine contains many other resveratrol-like compounds that may also be beneficial. Taking these into account, as well as mice’s higher metabolic rate, a mere four, five-ounce glasses of wine “starts getting close” to the amount of resveratrol they found effective, Dr. Weindruch said.

Resveratrol can also be obtained in the form of capsules marketed by several companies. Those made by one company, Longevinex, include extracts of red wine and of a Chinese plant called giant knotweed. The Wisconsin researchers conclude that resveratrol can mimic many of the effects of a caloric-restricted diet “at doses that can readily be achieved in humans.”

The effectiveness of the low doses was not tested directly, however, but with a DNA chip that measures changes in the activity of genes. The Wisconsin team first defined the pattern of gene activity established in mice on caloric restriction, and then showed that very low doses of resveratrol produced just the same pattern.

Dr. Auwerx, who used doses almost 100 times greater in his treadmill experiments, expressed reservations about the new result. “I would be really cautious, as we never saw significant effects with such low amounts,” he said Tuesday in an e-mail message.

Another researcher in the sirtuin field, Dr. Matthew Kaeberlein of the University of Washington in Seattle, said, “There’s no way of knowing from this data, or from the prior work, if something similar would happen in humans at either low or high doses.”

A critical link in establishing whether or not caloric restriction works the same wonders in people as it does in mice rests on the outcome of two monkey trials. Since rhesus monkeys live for up to 40 years, the trials have taken a long time to show results. Experts said that one of the two trials, being conducted by Dr. Weindruch, was at last showing clear evidence that calorically restricted monkeys were outliving the control animals.
But no such effect is apparent in the other trial, being conducted at the National Institutes of Health.

The Wisconsin report underlined another unresolved link in the theory, that of whether resveratrol actually works by activating sirtuins. The issue is clouded because resveratrol is a powerful drug that has many different effects in the cell. The Wisconsin researchers report that they saw no change in the mouse equivalent of sirtuin during caloric restriction, a finding that if true could undercut Sirtris’s strategy of looking for drugs that activate sirtuin.
Dr. Guarente, a scientific adviser to Sirtris, said the Wisconsin team only measured the amount of sirtuin present in mouse tissues, and not the more important factor of whether it had been activated.

Dr. Sinclair said the definitive answer would emerge from experiments, now under way, with mice whose sirtuin genes had been knocked out. “The question of how resveratrol is working is an ongoing debate and it will take more studies to get the answer,” he said.

Dr. Robert E. Hughes of the Buck Institute for Age Research said there could be no guarantee of success given that most new drug projects fail. But, he said, testing the therapeutic uses of drugs that mimic caloric restriction is a good idea, based on substantial evidence.

Sunday, December 1, 2013

Is Chocolate Good for You? or Bad?

By bon appétit magazine | Healthy Living – Tue, Apr 30, 2013 2:54 PM EDT

Written by Sam Dean

Read the full article here


A Box of Chocolates
We like science as much as the next guy, but historically, it hasn't been the most consistent when it comes to telling us what we should and shouldn't eat. Even though ingesting (and digesting) food is key to the biological definition of life itself, scientists just can't seem to make up their minds about what happens to us when we put things in our mouths.

We already went through wine's up-and-downs (poison! medicine! kinda both!), but what about chocolate? Going way back, chocolate was thought of as medicine. The Aztecs used it as a religious energy drink, and old-school quacks wrote that chocolate helps digestion, coughs, jaundice, the "New Disease" (i.e., syphilis), and gout, among other things. Some said it was perfect for pepping up the constitutionally frail; others said it was perfect for calming down the overstimulated. Either way, everyone agreed that it was probably good for something, and it tasted great.

 Then milk chocolate, science, and dieting came along. Chocolate used to come either solid and pitch black or (more commonly) as a drink, but in the 1870s, a Swiss confectioner figured out how to make solid bars of chocolate combined with milk: milk chocolate! With fewer expensive cocoa beans per bar, milk chocolate was a far cheaper product than its dark predecessor, and chocolate changed from a dish for the rich to a more democratic treat.

 But with milk and ubiquity came worries about fat, and by the early 20th century, chocolate's supposed health effects had taken a backseat to its perception as a kind of candy. It also picked up a bad reputation for triggering acne outbreaks, contributing to migraines, and giving people heartburn. And besides its value as a treat, it didn't come up too much for most of the 1900s. If you look at a chart of "chocolate" mentioned in Google's book archive, you can see two spikes around both of the World Wars, when chocolate was rationed and advertised as gifts for overseas soldiers, but things take a massive dip between 1945 and the early 80s.

 Which is when science started kicking in. In 1988 alone, chocolate was scientifically accused of causing itching, causing migraines, and causing indigestion. In 1989, science found that the fat from cocoa butter is good for you, but since most chocolate also has milkfat in it, it's bad! And a 1990 article called "New Insights on Why Some Children Are Fat" continued the chocophobic trend, with a Dr. Stunkard noting that "no one binges on hard candies, which are pure sweetness...ice cream and chocolate are more often the villains."

Harsh words. And things weren't getting any better. In 1992, science found that chocolate makes you fatter than alcohol if you're an alcoholic (but failed to mention if the inverse holds true for chocoholics), and followed up in 1993 with the painful finding that a chemical found in chocolate might give you kidney stones.

But soft! What light through yonder science breaks? It is 1996, the year that things started looking up for chocolate again! First, science found that chocolate definitely does NOT cause acne outbreaks (though it can still get stuck in your braces). Then, in what might be the best chocolate-related study of all time, science also discovered that chocolate could be used not only as a shock absorber in cars but as a quick way to fill potholes.

Okay, this has nothing to do with health, but two researchers at Michigan State found that, according to the Times, "when a moderately high-voltage electric field was applied to molten Hershey bars, an almost instantaneous change occurs: the thin chocolate liquid becomes a stiff gel. The warm, tasty fluid is transformed into a semisolid within a few thousandths of a second after the electric field is applied, and it reverts to a liquid just as fast when the power is shut off." Paging any molecular gastronomists out there: please make a table out of electrified chocolate.

But all good things must come to an end. Later that year, science decided to remind everyone that chocolate still causes heartburn, and that it still has a lot of fat in it.

Oh, but wait, 1998 brought things back around: chocolate was proven to not actually cause migraines at all, and a study found that chocolate-eating men might live longer lives!

Uh oh, but then 1999 both found that chocoholism is cultural, not genetic, and that chocolate somehow proves the non-existence of free will, based on your brain chemistry. Is eating too much chocolate our fault or not, guys! Jeez. Oh, and it still might cause heartburn.

And then, in 2001, the New York Times came out and admitted that science has no idea what it's talking about when it comes to chocolate.

 Case in point, 2002 brought news that antioxidants in chocolate are healthy and that chocolate might trigger something called "cyclic vomiting." Ditto 2003, when the "acute embarrassment" of IBS was linked to chocolate, dark chocolate was praised and milk chocolate damned in the same breath, and one guy proposed a new law to deal with science flip-flop fatigue: "foods and beverages of wide appeal, once officially deemed harmful, must continue to be viewed that way for at least a generation, so the people who have avoided them can die believing they did the right thing."

The next couple of years were once again a golden time for pro-chocolateering, with scientists finding that a chemical in chocolate is better than codeine at stopping coughs, cocoa lowers blood pressure, and that the benefits of one compound found in cocoa "are so striking that it may rival penicillin and anaesthesia in terms of importance to public health." Wow!

Then: "The Problem With Chocolate." The Lancet, one of the world's premiere science journals, published an editorial raining on everyone's chocolate parade. Turns out that all the stuff in chocolate that might be good for you--the flavanols--are typically stripped out of commercial chocolate by the manufacturing process. Womp. Womp.

 The next couple of years drift by with the science equivalent of static fuzz. Plus side: synthetic cocoa might help cure some cancers, chocolate milk might help fight atherosclerosis, and the Swedes are sticking to their heart-healthy guns. Bad side: chocolate ruins sleep, it's only good for you if you have it occasionally, not every day, and, most frightening of all, "Chocoholic Mice Fear No Pain."

In 2011, though, a bolt from the blue! A meta-study from Cambridge found that chocolate does probably definitely lower stroke rates, coronary heart disease, and high blood pressure. And the next year, settling the debate for once and for all, another study found that regular chocolate eaters are, improbably, thinner, and that "chocolate makes snails smarter." And if it makes snails smarter, why not us, too?!

So there you have it! Chocolate makes snails smarter. Wait, what was the question? Oh right, yeah. Here's your final answer: chocolate probably helps with vascular problems, but only in super-dark form, and only if you don't eat too much of it, and even then all that sugar and milk fat are bad for you, and if you want to be healthy you should probably just exercise more. Or, in short: Enjoy in moderation!

Sunday, November 24, 2013

Are You Drinking More Wine Than You Think?

by Rachael Anderson

Read the full article here.


If you're partial to pouring yourself a glass of wine after work, be extra careful. You might actually be drinking more than you think, which could result in an unexpected hangover the next morning -- or even certain health problems.


Most people think of a glass of wine as just one serving, but depending on the size, shape and location of your wine glass, it could be closer to two -- or even three! A small study recently found that people tend to over-pour vino if their glass is wide, or if they are holding the glass in their hand instead of placing it on a table. The color of the wine matters, too. People filled a clear glass with a larger serving of white wine than red wine.

The reason is simple: People can’t gauge volume very well. They tend to notice vertical measurements more than horizontal ones. And color contrast catches the eye, too. Pouring a dark wine into a narrow glass resting on a table makes the glass appear more full, and that means you drink less.

Pouring Over Proper Serving Size
For men, moderate drinking is two drinks a day, according to the U.S. Department of Health and Human Services. That means two 5-ounce glasses of wine, or if you prefer the hard stuff, two 1.5-ounce glasses of 80 proof liquor.

Why Too Much Isn’t a Good Thing
The next time you uncork that bottle of Pinot, know this: While moderate drinking has been shown to provide numerous health benefits, overindulging has its drawbacks.
  • It can short-circuit your sex life. As the amount of alcohol in the blood increases, it depresses the brain’s ability to sense sexual stimulation. It can also suppress testosterone production.
  • It can hurt your heart. Overdoing it will eventually lead to hardening of the arteries, high blood pressure and heart disease.
  • It can make you fat. Don’t forget: Alcohol is full of calories -- about 100 per serving of wine -- which in excess can lead to obesity and an increased risk for diabetes. 
So, the next time you pour yourself some wine, choose your glass wisely. Otherwise you could end up with more alcohol than you wanted, and potentially a pretty painful headache the next morning.

Sunday, November 17, 2013

Health Benefits of Chocolate - Article on About.com

Read Original article here.

Updated April 26, 2009

Why is Dark Chocolate Healthy?:

Chocolate Photodisc / Getty Images
Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Heart Health Benefits of Dark Chocolate:

Dark chocolate is good for your heart. A small bar of it every day can help keep your heart and cardiovascular system running well. Two heart health benefits of dark chocolate are:

  • Lower Blood Pressure: Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.
  • Lower Cholesterol: Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Other Benefits of Dark Chocolate:

Chocolate also holds benefits apart from protecting your heart:

  • it tastes good
  • it stimulates endorphin production, which gives a feeling of pleasure
  • it contains serotonin, which acts as an anti-depressant
  • it contains theobromine, caffeine and other substances which are stimulants

Doesn't Chocolate Have a lot of Fat?:

Here is some more good news -- some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:

  • Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
  • Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
  • Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.
That means only 1/3 of the fat in dark chocolate is bad for you.

Chocolate Tip 1 - Balance the Calories:

This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.
One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same.

Chocolate Tip 2 - Taste the Chocolate:

Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.

Chocolate Tip 3 - Go for Dark Chocolate:

Dark chocolate has far more antioxidants than milk or white chocolate. These other two chocolates cannot make any health claims. Dark chocolate has 65 percent or higher cocoa content.

Chocolate Tip 4 - Skip the Nougat:

You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate.

Chocolate Tip 5 - Avoid Milk:

It may taste good but some research shows that washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body.

Sources: Chocolate Manufacturers Association; Journal of the American Medical Association

Sunday, November 10, 2013

What You Need to Know About Stilbenes

By Shereen Jegtvig

Read the original article here.

Updated August 27, 2013

Reviewed by a board-certified health professional. See About.com's Medical Review Board.

Plants contain compounds called phytochemicals that may be beneficial for your health. Stilbenes are a sub-group of phytochemicals called polyphenols. They're not as abundant in foods as flavonoids, lignans or phenolic acids, which are also groups of polyphenols. There are two stilbenes of any note: resveratrol and pterostilbene. They are found in small amounts in some of the foods you eat.

Resveratrol is found in grape skins, red wine, peanuts, blueberries and cranberries. It's been studied for it's potential health benefits. Observational studies show people who drink red wine tend to have lower risks of cardiovascular disease; however, it isn't known how much of that effect is due to resveratrol or if people who have lower risks of cardiovascular disease just happen to drink a little more wine than people who have higher risks. Laboratory studies show that resveratrol acts as an antioxidant and anti-inflammatory agent in some laboratory animals, but there is very little information on resveratrol use in humans, or how much would be needed to show any health benefits. Chances are, however, that the amount needed is be too high to achieve with dietary sources alone, so if there is any benefit it would have to be in supplemental form. Please remember that these types of dietary supplements aren't regulated for efficacy and it currently isn't known how much to take or if it will really do anything, so please speak to your health care provider before taking any types of dietary supplements.

Pterostilbene is found in blueberries and grapes. It's an antioxidant that has shown promise for the treatment and prevention of cancer and cardiovascular disease, but (like resveratrol) it's only been tested in lab animals. Currently, there aren't any studies in humans.

Sources:

Borriello A, Cucciolla V, Della Ragione F, Galletti P. "Dietary polyphenols: focus on resveratrol, a promising agent in the prevention of cardiovascular diseases and control of glucose homeostasis." Nutr Metab Cardiovasc Dis. 2010 Oct;20(8):618-25.

Gresele P, Cerletti C, Guglielmini G, Pignatelli P, de Gaetano G, Violi F. "Effects of resveratrol and other wine polyphenols on vascular function: an update." J Nutr Biochem. 2011 Mar;22(3):201-11.

Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. "Polyphenols: food sources and bioavailability." Am J Clin Nutr. 2004 May;79(5):727-47. United States Department of Agriculture. "Pterostilbene's healthy potential." Accessed June 30, 2011. http://www.ars.usda.gov/is/AR/archive/nov06/health1106.htm.

Sunday, November 3, 2013

Health Benefits of Chocolate?

Written by Gloria Tsang, RD
Published in Dec 2005; Updated in Dec 2006

Read the full article here.

Benefits of Chocolate?

Quite a few studies have found that chocolate contains flavonoids, a type of polyphenol antioxidant. Research conducted at the University of Scranton has demonstrated that the quality and quantity of antioxidants in chocolate is relatively high when compared to other high-antioxidant foods. Cocoa powder ranks the highest of the chocolate products, followed by dark chocolate and milk chocolate. According to the Chocolate Manufacturers Association, dark chocolate contains about eight times the polyphenol antioxidants found in strawberries.

In November 2001, researchers from Pennsylvania State University found that people with a diet high in flavonoid-rich cocoa powder and dark chocolate have slightly higher concentrations of HDL cholesterol (the good cholesterol) when compared with the control group. This study, however, only investigated the health effects of cocoa in 23 people.

In a more recent study published in Hypertension journal in August 2005, researchers from Italy found that dark chocolate may lower blood pressure in people with hypertension. The research also found that levels of LDL cholesterol in these individuals dropped by 10 percent. It is important to note that this study also used a very small test group with only 20 subjects.

The Bottom Line

It is good to know that chocolate contains ingredients beneficial to health. However, it does not necessarily mean you should eat more chocolate products. Chocolate bars and candies are often high in fat, sugar and calories. Moderation is always the key - having a decadent piece of chocolate once in a while is not going to harm your health, either. If you have a choice, choose dark chocolate for its higher flavonoid content!
If you would like to include more foods with high levels of antioxidants, fruits & vegetables as well as whole grains would be a better bet as they are low in calories and high in vitamins and fiber. For a sensible heart smart diet, emphasize fruits and vegetables, whole grains, fatty fish and choose skinless lean meats.
Chocolate Recipe Substitution: When a recipe calls for chocolate, use dark chocolate (usually less sugar) or even better cocoa powder. To substitute 1 oz of unsweetened chocolate, use 3 Tbsp of dry cocoa + 2 Tbsp of sugar + 1 Tbsp of vegetable oil.

Sunday, October 27, 2013

Yes, Red Wine Holds Answer. Check Dosage.

Published: November 2, 2006


Can you have your cake and eat it? Is there a free lunch after all, red wine included? Researchers at the Harvard Medical School and the National Institute on Aging report that a natural substance found in red wine, known as resveratrol, offsets the bad effects of a high-calorie diet in mice and significantly extends their lifespan.

Doug Hansen/National Institute on Aging
Mice from a study done by researchers at Harvard Medical School and the National Institute on Aging on the effects of resveratrol.

Their report, published electronically yesterday in Nature, implies that very large daily doses of resveratrol could offset the unhealthy, high-calorie diet thought to underlie the rising toll of obesity in the United States and elsewhere, if people respond to the drug as mice do.

Resveratrol is found in the skin of grapes and in red wine and is conjectured to be a partial explanation for the French paradox, the puzzling fact that people in France enjoy a high-fat diet yet suffer less heart disease than Americans.

The researchers fed one group of mice a diet in which 60 percent of calories came from fat. The diet started when the mice, all males, were a year old, which is middle-aged in mouse terms. As expected, the mice soon developed signs of impending diabetes, with grossly enlarged livers, and started to die much sooner than mice fed a standard diet.

Another group of mice was fed the identical high-fat diet but with a large daily dose of resveratrol (far larger than a human could get from drinking wine). The resveratrol did not stop them from putting on weight and growing as tubby as the other fat-eating mice. But it averted the high levels of glucose and insulin in the bloodstream, which are warning signs of diabetes, and it kept the mice’s livers at normal size.

Even more striking, the substance sharply extended the mice’s lifetimes. Those fed resveratrol along with the high- fat diet died many months later than the mice on high fat alone, and at the same rate as mice on a standard healthy diet. They had all the pleasures of gluttony but paid none of the price.

Scientists have long known that a moderate intake of alcohol, and red wine in particular, is associated with a lowered risk of heart disease and other benefits. More recently, scientists began to suspect resveratrol had particularly powerful effects and began investigating its role in lifespan.

The researchers, led by David Sinclair and Joseph Baur at the Harvard Medical School and by Rafael de Cabo at the National Institute on Aging, also tried to estimate the effect of resveratrol on the mice’s physical quality of life. They gauged how well the mice could walk along a rotating rod before falling off, a test of their motor skills. The mice on resveratrol did better as they grew older, ending up with much the same staying power on the rod as mice fed a normal diet.

The researchers hope their findings will have relevance to people too. Their study shows, they conclude, that orally taken drugs “at doses achievable in humans can safely reduce many of the negative consequences of excess caloric intake, with an overall improvement in health and survival.”

Several experts said that people wondering if they should take resveratrol should wait until more results were in, particularly from safety tests in humans. Another caution is that the theory about why resveratrol works is still unproved.

“It’s a pretty exciting area, but these are early days,” said Dr. Ronald Kahn, president of the Joslin Diabetes Center in Boston.

Information about resveratrol’s effects on human metabolism should be available a year or so, Dr. Kahn said, adding, “Have another glass of pinot noir — that’s as far as I’d take it right now.”

The mice were fed a hefty dose of resveratrol, 24 milligrams per kilogram of body weight. Red wine has about 1.5 to 3 milligrams of resveratrol per liter, so a 150-lb person would need to drink 750 to 1,500 bottles of red wine a day to get such a dose.

Dr. Richard Hodes, director of the National Institute on Aging, which helped support the study, also said that people should wait for the results of safety testing. Substances that are safe and beneficial in small doses, like vitamins, sometimes prove to be harmful when taken in high doses, Dr. Hodes said.

One person who is not following this prudent advice, however, is Dr. Sinclair, the chief author of the study. He has long been taking resveratrol, though at a dose of only five milligrams per kilogram. Mice given that amount in a second feeding trial have shown similar, but less pronounced, results as those on the 24-milligram-a-day dose, he said.

Dr. Sinclair has had a physician check his metabolism, because many resveratrol preparations contain possibly hazardous impurities, but so far no ill effects have come to light. His wife, his parents, and “half my lab” are also taking resveratrol, he said.

Dr. Sinclair declined to name his source of resveratrol. Many companies sell the substance, along with claims that rivals’ preparations are inactive. One such company, Longevinex, sells an extract of red wine and knotweed that contains an unspecified amount of resveratrol. But each capsule is equivalent to “5 to 15 5-ounce glasses of the best red wine,” the company’s Web site asserts.

Dr. Sinclair is the founder of a company, Sirtris Pharmaceuticals, that has developed several chemicals intended to mimic the role of resveratrol but at much lower doses. Sirtris has begun clinical trials of one of these compounds, an improved version of resveratrol, with the aim of seeing if it helps control glucose levels in people with diabetes.

“We believe you cannot reach therapeutic levels in man with ordinary resveratrol,” said Dr. Christoph Westphal, the company’s chief executive.

Behind the resveratrol test is a considerable degree of scientific theory, some of it well established and some yet to be proved. Dr. Sinclair’s initial interest in resveratrol had nothing to do with red wine. It derived from work by Leonard Guarente of the Massachusetts Institute of Technology, who in 1995 found a gene that controlled the longevity of yeast, a single-celled fungus.

Dr. Guarente and Dr. Sinclair, who had come from Australia to work as a postdoctoral student in Dr. Guarente’s laboratory, discovered the mechanism by which the gene makes yeast cells live longer. The gene is known as Sir-2 in yeast, sir standing for silent information regulator, and its equivalent in mice and humans is called SIRT-1.

Dr. Guarente then found that the gene’s protein needed a common metabolite to activate it, and he developed the theory that the gene, by sensing the level of metabolic activity, mediates a phenomenon of great interest to researchers in aging, the greater life span caused by caloric restriction.

Researchers have known since 1935 that mice fed a calorically restricted diet — one with all necessary vitamins and nutrients but 40 percent fewer calories — live up to 50 percent longer than mice on ordinary diets.

This low-calorie-provoked increase in longevity occurs in many organisms and seems to be an ancient survival strategy. When food is plentiful, live in the fast lane and breed prolifically. When famine strikes, switch resources to body maintenance and live longer so as to ride out the famine.

Most people find it impossible to keep to a diet with 40 percent fewer calories than usual. So if caloric restriction really does make people as well as mice live longer — which is plausible but not yet proved — it would be desirable to have some drug that activated the SIRT-1 gene’s protein, tricking it into thinking that days of famine lay ahead.

In 2003 Dr. Sinclair, by then in his own laboratory, devised a way to test a large number of chemicals for their ability to mimic caloric restriction in people by activating SIRT-1. The champion was resveratrol, already well known for its possible health benefits.

Critics point out that resveratrol is a powerful chemical that acts in many different ways in cells. The new experiment, they say, does not prove that resveratrol negated the effects of a high-calorie diet by activating SIRT-1. Indeed, they are not convinced that resveratrol activates SIRT-1 at all.

“It hasn’t really been clearly shown, the way a biochemist would want to see it, that resveratrol can activate sirtuin,” said Matt Kaeberlein, a former student of Dr. Guarente’s who does research at the University of Washington in Seattle. Sirtuin is the protein produced by the SIRT-1 gene.

Dr. Sinclair said experiments at Sirtris had essentially wrapped up this point. But they have not yet been published, so under the rules of scientific debate he cannot use them to support his position. In his Nature article he therefore has to concede that “Whether resveratrol acts directly or indirectly through Sir-2 in vivo is currently a subject of debate.”

Given that caloric restriction forces a trade-off between fertility and lifespan, resveratrol might be expected to reduce fertility in mice. Dr. Sinclair said he saw no such infertility in his experiment, but he said that might be because the mice were not on a low-calorie diet.

If resveratrol does act by prodding the sirtuins into action, then there will be much interest in the new class of sirtuin activators now being tested by Sirtris. Dr. Westphal, the company’s chief executive, has no practical interest in the longevity-promoting effects of sirtuins and caloric restriction.

For the Food and Drug Administration, if for no one else, aging is not a disease and death is not an end-point. The F.D.A. will approve only drugs that treat diseases in measurable ways, so Dr. Westphal hopes to show that his sirtuin activators will improve the indicators of specific diseases, starting with diabetes.


“We think that if we can harness the benefits of caloric restriction, we wouldn’t simply have ways of making people live longer, but an entirely new therapeutic strategy to address the diseases of aging,” Dr. Guarente said.