Newsbites: Chocolate and heart health; diet and dementia; vitamin K benefits; intermittent fasting
More Science that Chocolate May Be Good for Your Heart
A new systematic review and analysis of studies suggests that chocolate may benefit heart health. Published in the European Journal of Preventive Cardiology, this research combined and analyzed the results of six observational studies conducted in the U.S., Sweden, and Australia. Consuming chocolate at least once a week was associated with a lower risk of coronary artery disease (narrowing or blockage of the arteries around the heart due to a buildup of plaque).
This study does not establish cause and effect or indicate how much chocolate or what kind is related to a potential health benefit, but previous research suggests consuming a small amount of dark chocolate (70 percent cocoa or higher). The authors caution that the sugars and fats in commercial chocolate products can have detrimental health effects (so candy bars, brownies, and chocolate cake don’t count!).
Several bioactive compounds found in cocoa (including flavanols and polyphenols) are suggested as potential contributors to possible benefits. Some of these compounds are also found in various other foods, like fruits, nuts, and teas. If you love chocolate, a square or two of dark chocolate once a week as a substitute for sugared candy or other desserts is likely safe and may even prove to confer some health benefits.
An Apple a Day May Keep Dementia Away
A recently published study conducted by Tufts researchers suggested a diet rich in fruits and vegetables (especially flavonoid-rich choices like apples, pears, berries, and tea) was associated with lower risk of developing Alzheimer’s disease and related dementias. The authors reported that monthly flavonoid intake equivalent to what one would get from eating one and a half apples a month was associated with two- to four-fold higher risk of dementia when compared to consuming flavonoids found in, for example, eight apples, seven and a half cups of blueberries or strawberries, and 19 cups of tea per month. Any plant-rich dietary pattern that includes a variety of fruits and vegetables is likely to provide a level of flavonoids associated with lower risk.
The results of this study do not prove cause and effect, and findings are generalizable only to middle-aged or older adults of European descent. That said, the potential to reduce the risk for incurable dementias is yet one more reason to include fruits and vegetables throughout your day.
Leafy Greens May Confer Health Benefits as We Age
A recent multi-ethnic study conducted by Tufts’ researchers suggests vitamin K-rich foods like leafy greens and vegetable oils may help protect our health as we age. Compared to levels of vitamin K seen with adequate dietary intake, low vitamin K levels in older adults were associated with a 19 percent higher risk of death.
There are no data to indicate vitamin K supplements are beneficial. The blood levels of vitamin K associated with protective effects are easily attainable through a healthy diet that includes regular intake of leafy greens (such as dark green lettuce, kale, and spinach) and some plant oils, especially soybean and canola. Keep in mind that vitamin K is a fatsoluble vitamin, meaning it is only absorbed by the body in the presence of fat—so skip the fat-free salad dressings.
Intermittent Fasting Does Not Lead to More Weight Loss
Participants in a new randomized clinical trial lost about the same amount of weight and had similar cardiometabolic benefits whether they practiced intermittent fasting (time-restricted eating) or ate three meals per day. One group of the overweight and obese participants were told to eat three meals a day (plus snacks if desired). Another group could eat whatever they wanted between the hours of noon and 8 PM, with no caloric intake for the rest of the 24-hour day (eight hours to eat, 16 hours of fasting). The study did not include calorie restriction for either group.
After 12 weeks, there was no significant difference in weight change between groups. And, the group randomized to intermittent fasting actually experienced a significant loss of lean muscle mass: an unexpected and potentially harmful result. The authors had hypothesized that the fasting schedule would lead to lower calorie intakes and, hence, weight loss, but the results did not support that hypothesis. Some other studies have found intermittent fasting to be as effective for weight loss as other weight-loss diets; however, these studies have been relatively short term. For now, no strong evidence supports intermittent fasting regimens compared to three healthy meals per day as a more effective way to lose weight. (See page 6 for more information.)
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