Dark Chocolate's Sweet Surprise

            It’s that time of year again, when the countdown to Christmas begins! Not only it is known for gift giving, the Christmas holiday is known for all the sweet treats, from cookies, cakes, and boxes of chocolate. The three common types of chocolate that is used in desserts are milk chocolate, white chocolate, and dark chocolate. Not all chocolate is created equally. There is a different process of how each type is made. One type has the most benefits over the other two, dark chocolate.

                    It’s no surprise that we hear about how beneficial dark chocolate is. WebMD notes, “Dark chocolate contains a lot more cocoa than other forms of chocolate. And standard chocolate manufacturing destroys up to half of the flavonoids. But chocolate companies have now learned to make dark chocolate that keeps up to 95% of its flavonoids.” A lot of us don’t know what flavonoids are and how it works. Realage.com states, “Flavonoids are plant-based compounds with powerful antioxidant properties, which means they reduce inflammation, promote healthy arteries, and help fight aging by preventing -- and repairing -- cellular damage. It may also protect against dementia, Alzheimer’s disease, and some cancers.” 

Flavonoid: Epicatechin structure

Other benefits of dark chocolate according to livestrong.com, “flavonoids has shown a positive influence in lowering blood pressure, reducing blood clotting and improving blood flow to the heart and brain. That means that flavonoids may be an important part of maintaining a healthy cardiovascular system.” Flavonoids are found in a lot of foods like apples, blueberries, broccoli, cabbage, capers, onions, strawberries, red grapes, red wine and all kinds of tea. Eating four servings of fruits and five servings of vegetables everyday is recommended.

            Another way dark chocolate helps the body is that, it is full of antioxidants, “Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.”

One research found that dark chocolate shouldn’t be consumed with milk. Mauro Serafini, PhD, of Italy's National Institute for Food and Nutrition Research in Rome, and colleagues says, "Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate ... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate."

We all endure stress at one point or another, dark chocolate is shown to help relieve stress:

“A study published by researchers from the Swiss Nestle Research Center -- admittedly an organization not without bias on the benefits of chocolate -- in the October 2009 issue of the "Journal of Proteome Research" looked at the benefits of dark chocolate on stress. Thirty people classified as having high or low anxiety traits ate 40 g of dark chocolate for up to 14 days. After two weeks, subjects had decreased levels of the stress hormone cortisol and catecholamines, hormones produced as part of the "fight or flight" reaction produced by the adrenal glands in response to stress.”

            Next up are the not so nutritious types of chocolate, milk chocolate and white chocolate. Livestrong.com explains what milk chocolate is made of and why it’s not the same as eating dark chocolate:

“Dark chocolate contains a small amount of sugar and vanilla along with cocoa liquor, cocoa butter and cocoa powder, while milk chocolate contains these ingredients along with milk and more sugar. Although milk chocolate contains flavonoids, it doesn't provide the same benefits as dark chocolate. This is not just due to the lower levels of flavonoids contained in milk chocolate, but to a possible interaction between the flavonoids and the milk in milk chocolate. The milk may bind with the flavonoids, making them unavailable.”

            White chocolate is the least nutritious of the three types of chocolate, fitday.com notes:

“White chocolate is the least nutritious of the three. Containing no cocoa, white chocolate is prepared from the cocoa butter from which the cocoa solids have been removed. This cocoa butter is combined with milk and sugar to create white chocolate. Because the majority of the bioflavanoids from chocolate come from the cocoa solids, white chocolate has very low nutritional value. White chocolate has cocoa solids, but its overall nutritional profile is reduced by the addition of milk and usually fairly large quantities of sugar. With more fat added via milk solids or even cream, and with additional calories from sugar or other sweeteners, milk chocolate's nutritional profile is higher than white chocolate's, but still not very high.”

Now you know the difference between the three types of chocolate. Dark chocolate reigns supreme in health benefits, milk chocolate interferes with flavonoids and white chocolate can’t even keep up. This doesn’t mean that you should go out and go dark chocolate crazy. Eating a small amount, about one ounce is advised. Dark chocolate is still filled with calories and should be eaten in moderation. When you do buy dark chocolate, look out for the ones with a cocoa content of 70 percent of higher.

Antioxidants, Not Just in Blueberries

When you hear the word “antioxidants”, what comes to mind? Most of us would think of blueberries. Honestly, I don’t think a lot of people know what antioxidants are and what it does. From WebMD:

“They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and arthritis. Free radicals can also interfere with your immune system. So fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections.”

We all heard about and seen the commercials about how we all should be eating more blueberries in our diet. It’s full of antioxidants and is good for us. Hearthealthyonline notes, “Blueberries are tops when it comes to good-for-you benefits. They’re loaded with a healthy plant-chemical called anthocyanins, which give them that gorgeous blue hue and provide some protection against heart disease. Preliminary research also indicates that blueberries may have a positive effect on improving night vision and reducing blood glucose levels.” 

Wild blueberries do take the lead in being well noted for its antioxidants, other berries such as cranberries, black berries, raspberries, and strawberries are also rich in antioxidants.

            Studies show there is one food that surpasses the blueberry in containing an abundant amount of antioxidants, “Researchers found that small red beans contain more disease-fighting antioxidants than both wild and cultivated blueberries. In fact, three of the top five antioxidant-rich foods studied were beans.” 

Hearthealthyonline states, “While all beans have health benefits, the more colorful beans, such as red and black, may have an added bonus. Beans contain eight flavonoids, plant substances that act as nature’s dyes and give many fruits and vegetables their colors. Scientists say these plant chemicals act as antioxidants to give you some protection against heart disease and certain cancers.” I was so surprised when I read about this information. I would have never thought that red beans would be composed of antioxidants and health benefits.

            According to WebMD, a study was done to rank antioxidant-rich foods, “Each food was analyzed for antioxidant concentration and ranked according to antioxidant capacity per serving size. But researchers note that the total antioxidant capacity of a food does not necessarily reflect their potential health benefit.” Researcher Ronald Prior said, “A big factor in all of this is what happens in the digestion and absorption process, with some of these compounds, it appears that even though they have a high antioxidant capacity, they may not be absorbed.”  I thought that it was interesting that even though a foods ranked high in antioxidants, it may not be properly digested and absorbed by our bodies.  

            Here’s a chart ranking the top 20 antioxidant-rich foods,

            If you notice in the chart above, wild blueberries are number 2 and cultivated blueberries are number 5. They are related but there is a difference between the blueberries:

“Wild Blueberries (vaccinium angustifolium) are distinct from their cultivated cousins in several significant ways. Unlike cultivated (highbush) blueberries, Wild (lowbush) Blueberries are not planted. They are spread primarily by rhizomes or underground runners, which give rise to new shoots and stems. Wild Blueberry fields and barrens contain many different varieties of berries, which accounts for the variations in size and color that characterize the Wild Blueberry crop. Wild Blueberry growers use many modern crop management techniques to carefully tend their fields and encourage growth.”

Wild Blueberries (left) vs Cultivated Blueberries (right)

                Just some food for thought! =]

The Paleolithic Diet a.k.a. "Caveman Diet"

                The Paleolithic diet, also known as the “caveman diet” is where a person follows the guidelines of eating only fruits, vegetable, fish, poultry, lean meat, eggs, nuts and oils. The catch is that eating grains and dairy are strictly prohibited. The idea of this diet is to eat whole foods like our ancestors did in the Paleolithic era.

We live in a world where a lot of the foods we consume are processed. The processed foods we eat are what making us develop health problems. This diet eliminates processed foods, so it is understandable why grains and dairy are excluded from this diet.

In an article from CBS Boston, the diet was tested on volunteers who were out of shape. The volunteers didn’t have to exercise while on the diet. Dr. Frasetto said, “Everybody’s blood pressure went down. In two weeks everyone’s cholesterol and triglyceride levels got better, and the average drop on this was 30 points, which is really amazing”.

Other benefits according to everydiet.org:

“Higher intakes of protein reduce appetite and increase metabolism. High protein also prevents loss of lean muscle. Emphasizes fruit and vegetables. Intake of essential fatty acids will be high on this diet.May be beneficial for dieters who have difficulty with carbohydrate cravings and blood glucose imbalances. Will improve and reduce the risk of developing many diseases and disorders such as diabetes, heart disease and cancer. Produces a net alkaline load on the kidneys, which helps to reduce the loss of calcium and preserve bone tissue, which may reduce the risk of osteoporosis. Provides six weeks of sample menus. Does not require counting or measuring.”

                Although there are many benefits from the Paleolithic diet, there are also drawbacks from this diet stated in everydiet.org:

Highly restrictive and will require a great deal of commitment from the dieter. Eliminates many favorite foods such as pasta, bread, potatoes and desserts. May be socially disruptive. Difficult to eat out or at social occasions. May be an initial withdrawal period when dieters commence the diet due to eliminating coffee, sugar, alcohol and refined carbohydrates. Diet is based on speculation to some degree, as it is impossible to be certain what exactly our Paleolithic ancestors ate. Will require careful planning to ensure that calcium is adequately supplied due to the absence of dairy products. Not suitable for vegans or vegetarians.

                It also can be costly to stay on this diet, since it requires that you buy and consume more fresh fruits, vegetables, seafood and lean meats daily.

              Livestrong.com notes the risks and challenges of a Paleolithic diet:

“The Paleo Diet may be difficult to follow, particularly if your diet typically involves carbohydrate-rich foods, such as whole grain bread, cereal, rice or baked goods. The diet may pose particular challenges if you follow a strict vegetarian or vegan diet, since it emphasizes meat and fish. High-protein diets, such as the Paleo Diet, are generally considered safe when followed short-term, according to MayoClinic.com, some of the long-term risks remain unknown. Increasing your meat consumption may lead to high saturated fat intake, particularly if you consume red meat, dark-meat poultry or organ meats often. High saturated fat intake is associated with diabetes, obesity, heart disease and certain forms of cancer. A high protein diet may also increase your risk for kidney stones and gout -- a form of arthritis associated with high uric acid levels. If you do not consume sufficient amounts of fiber-rich foods allowed by the Paleo Diet, such as fruits, vegetables and certain nuts, you may develop constipation and other digestive problems. If you are at risk for or have history of an eating disorder, the diet may trigger symptoms or increase your risk for relapse.”

                The research has shown that this diet works. Many people’s personal experiences with the diet have helped them better their health and lifestyle. This diet is not for everyone, it really takes commitment to make a change, stay on, and keep going.

Types of Fats

We all heard about fats and cholesterol that come from the different kinds of foods we eat. Most fats are bad for your health but not all of them are bad. Our bodies actually need fat. A lot of us don’t really know how the fats and cholesterol affect our bodies. Here are some basic information on the different types of fats.

Lipids are a diverse group of organic substances that are insoluble in water; lipids include triglycerides, phospholipids, and sterols. Lipos derives from the Greek term meaning “fat”.

Triglyceride is a molecule consisting of three fatty acids attached to a three-carbon glycerol backbone,

Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.

Phospholipid is a type of lipid in which fatty acid is combined with another compound that contains phosphate; unlike other lipids, phospholipids are soluble in water. 

Sterols are a type of lipid found in foods and the body that has a ring structure; cholesterol is the most common sterol that occurs in our diets.

sterol structure

Cholesterol is a combination of the Greek words “chole”-bile and “stereos”-solid or stiff:

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes, some hormones, vitamin D, bile acids and is needed for other functions. Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins.

There are two types, High-density lipoprotein (HDL) and Low-density lipoprotein (LDL). According to heart.org, LDL is known as the “bad” cholesterol:

When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL is known as the “good” cholesterol:

About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

                Two healthier types of dietary fats, monounsaturated fat and polyunsaturated fat:

Monounsaturated fat is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

Polyunsaturated fat is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

                Two harmful dietary fats are saturated fat and trans fat:

Saturated fat is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.

Trans fat is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

The problem in the world today is that most Americans eat too much saturated and trans fat. When we go into grocery stores, in front of a lot of the food packaging states, “zero grams trans fat.” They are abundant in snack foods, margarines, commercial frying fats, shortenings, and any processed foods or fast foods made with these products. In an article by MSNBC it says that, “Federal regulations allow food labels to say there's zero grams of trans fat as long as there's less than half a gram per serving. And many packages contain more than what's considered one serving”.  What a lot of people don’t know is that the grams of trans fat falls under 1 gram, so companies are allowed to round down to zero. This is misleading to the consumer because they think that there is zero trans fat, but there are actually present. 

Dr. Dariush Mozaffarian of Harvard School of Public Health notes that, “The problem is that often people eat a lot more than one serving. In fact, many people eat two to three servings at a time.” Most of us are unaware of how much trans fat we consume in our diet. We don’t pay attention to the ingredients of a food product. Michael Jacobson of the consumer advocacy Center for Science in the Public Interest suggests to find out if a product has any trans fat, “shoppers can check the list of ingredients to see if partially hydrogenated oil — the primary source of trans fat — is included”. The American Heart Association recommends that people limit trans fats to less than 2 grams per day.

It is important to reduce your intake of saturated and trans fats as part of a healthy diet. Some things that can increase your HDL (good) cholesterol are not smoking, losing weight, getting more physical activity, choosing healthier fats and drinking alcohol in moderation. Foods that can help lower cholesterol are oatmeal, oat bran and high-fiber foods. Fish and omega-3 fatty acids. Fish that contain the highest level of omega-3 are: mackerel, lake trout, herring, sardines, albacore tuna, salmon, and halibut. Eating a handful of nuts like: almonds, hazelnuts, peanuts, pecans, pine nuts,  pistachio, and walnuts. Foods with added plants sterols and stanols. 

 Here's a chart of the recommended dietary fat and cholesterol intake

The hot, The cold and The Refreshing

                Every morning when I get on campus, I walk through café 101. I can smell the freshly brewed coffee and the long line of students just waiting to get their own. For a college student, the most common drink to start their day is coffee.  Some cannot even function without having their first cup of coffee. A lot of people feel good and energized after drinking their first cup. It’s the effect of the caffeine working on the body. After some time, the effects of the caffeine wear off and many feel that crash. This is where you feel tired and need to get another cup. Caffeine is very addictive and it is no surprise if someone is on their second, third or fourth cup of coffee. 

What many students don’t know the dangers caffeine has on the body. Thecollegehelper.com notes that,

“Taking in too much caffeine can have serious health effects on your body. In the most severe cases, students can experience a form of caffeine intoxication when their caffeine intake is too much. Caffeine intoxication can cause irregular heart rates and disorientation. Some longer term effects include damage to sleep cycles, stomach ulcers, heartburn, increased depression and anxiety, and for women, it can also cause the formation of breast cysts.”

From thelatern.com,

"Caffeine can also make you jittery, and if you have heart disease or hypertension, coffee is certainly not good because it will increase your heart rate. At around 300-400 milligrams of caffeine intake, which isn't very hard to do, it increases urinary calcium excretion, which is bad for women. Once your body is used to caffeine, you can also experience withdrawal symptoms when you don't have any, such as headaches and dizziness."

      

A substitute to drinking caffeine, thelatern.com suggests, "Obviously, the best alternative is to just get some extra sleep. Working out is also a great alternative, even just a brisk 10 or 15 minute walk." If you must have your coffee, it is wise to drink it in moderation.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                

                Energy drinks are a second common drink that college students choose to begin their day. Some of the popular brands are Red Bull, Rockstar, and Monster etc. I usually see students in my classes drinking an energy drink if they are not drinking coffee. Energy drinks contain high amounts of caffeine and sugar. Caffeine, taurine and glucuronolactone are three common ingredients found in energy drinks. Like coffee, energy drinks are addictive and students tend to consume more and more. 

An article Energy Drinks and Health Risks points out the health risks from caffeine in energy drinks,

“An increased level of caffeine in the body can lead to stomach problems, panic attacks, anxiety, and cardiac arrhythmias. Caffeine is also known to mask the symptoms of fatigue. When symptoms of fatigue are not apparent, the body is already overworked while the person is continuing to do activity, which puts further strain on the heart.” Energy drinks do not hydrate the body and leads to dehydration.

                There are healthy alternatives to drinking energy drinks. A drink called Purple has 7 fruits that are loaded with antioxidants—blueberry, black cherry, black currant, acai, pomegranate, cranberry and purple plum. Purple has no added sugar or chemicals. POM pomegranate juice is another healthy alternative that is full of antioxidants.

                Soda is another drink that appears around campus. Just like coffee and energy drinks, it contains sugar. Soda is insignificant to the body and has no nutritional value. It is often filled with artificial coloring and artificial flavoring. Sodas contribute to obesity and diabetes, which is a common health problem in our world today. Everyday Health states,

“Soda is loaded with high-fructose corn syrup, a sweetener that has been linked to obesity. Soda consumption also has been linked to the development of type 2 diabetes, both due to its sugar content and its effects on the body's hormones. And diet soda? It may not be any better. At least one study has linked artificial sweeteners, such as those used in diet sodas, to increased appetite, greater difficulty losing weight, and a harder time maintaining weight loss.”

Since it is also addictive, excessive drinking can damage your teeth. The carbolic acid weakens tooth enamel, leading to tooth decay and cavities. 

Some of us get so caught up in drinking coffee, energy drinks and soda. In doing that, water gets often neglected. Water is the big shot on campus. Water fountains are located everywhere in all buildings. So it’s easy to gain access to water. We may drink a cup or a bottle of water, but that isn’t enough for our body. About 60% of the human body is made of water. We also lose water from our bodies,

“The body must excrete a minimum of about 500 milliliters (about 2 cups) of water each day as urine—enough to carry away the waste products generated by a day’s metabolic activities. If a person drinks more water, the kidneys excrete more urine, and the urine becomes more dilute. In addition to urine, water is lost from the lungs as vapor and from the skin as sweat; some is also lost in feces. The amount of fluid varies, depending on the environment (such as heat or humidity) and physical conditions (such as exercise or fever). On average, daily losses total about 2.5 liters” (Whitney, and Rolfes).

All of us have heard the saying of, “drink at least eight 8-ounce glasses of water a day.” Water needs depend on one’s “diet, activity, environmental temperature, and humidity” (Whitney, and Rolfes). The Adequate Intake of water for men is about 3 liters (about 12 cups) and for women is about 2 liters (about 9 cups).

Water does have health benefits, mayclinic.com says, “water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.” Dehydration can occur if one is not drinking enough water. I personally do not drink coffee, energy drinks or soda. I prefer drinking water since it’s widely available. Water is refreshing, calorie-free and healthy.

Drinking water is so cool! =]