"You need balance and you need to do things in moderation, like most things in life, and although there are many things I won't give up, I won’t consume as much. You can’t expect your body to function optimally when you keep putting in the wrong fuel. I guess everyone needs to figure out what works for them, create a plan and stick to it – and on the odd occasion, spoil yourself and indulge a little."
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This is the most antioxidant rich category in the present study and is also the category with largest variation between products. Half of the products have antioxidant values above the 90th percentile of the complete Antioxidant Food Table and the mean and median values are 91.7 and 14.2 mmol/100 g, respectively. The 59 products included originate from India, Japan, Mexico and Peru. Sangre de Grado (Dragon's Blood) from Peru has the highest antioxidant content of all the products in the database (2897.1 mmol/100 g). Other antioxidant rich products are Triphala, Amalaki and Arjuna from India and Goshuyu-tou, a traditional kampo medicine from Japan, with antioxidant values in the range of 132.6 to 706.3 mmol/100 g. Only four products in this category have values less than 2.0 mmol/100 g.
While it’s good for your brain and digestive health, dark chocolate can benefit your heart even more. Research shows that the flavonoids naturally found in chocolate can help lower levels of bad LDL cholesterol. Flavonoids can also significantly decrease systolic blood pressure in healthy older adults. Dark chocolate has also been found to improve insulin resistance and endothelial dysfunction, both of which have a positive effect on the heart. In fact, according to a study published in JAMA Internal Medicine, in individuals who suffered a previous heart attack, eating chocolate twice a week compared with never eating chocolate has been shown to lower the risk of death from heart disease by 66 percent.
You may want to skip the dessert on date night: Sugar may impact the chain of events needed for an erection. “One common side effect of chronically high levels of sugar in the bloodstream is that it can make men impotent,” explains Brunilda Nazario, MD, WebMD’s associate medical editor. This is because it affects your circulatory system, which controls the blood flow throughout your body and needs to be working properly to get and keep an erection.
Along the way, the benefits of dark chocolate have pushed its popularity. You’ve probably seen dark chocolate listed among “must-eat healthy foods” in compilations written by various nutrition experts. Yet depending on how it’s made, dark chocolate also can be high in calories, fat, sugar, and preservatives. So, what’s the real deal? Is dark chocolate healthy?
Good news for all chocolate lovers! Chocolate is actually quite healthy so no need to feel guilty indulging in your chocolate love every now and then. Dark chocolates and cocoa pack a big antioxidant punch and are rich in flavanols and polyphenols. A popular study conducted by Harvard experts and published in the online Journal Heart suggests that is actually good for your heart especially, the one with 70% cocoa. Too much chocolate can, of course, add to you daily calorific intake so moderation is the key here.
Fructose—the sugar that naturally occurs in fruit and is a component, with glucose, of high fructose corn syrup (HFCS) and table sugar—lights up the brain's reward center, says pediatric endocrinologist Robert Lustig, MD, of UCSF Benioff Children's Hospital in San Francisco. But over time, a diet packed with fructose (especially from HFCS) can make it tougher to learn and remember, animal research suggests. To stay in peak mental shape, try sticking with savory snacks.
Have a big meeting, test or dinner with the in-laws? Eating dark chocolate can give your brain a short-term boost—increasing your alertness—for two to three hours, a University of Nottingham study found. Flavanols, one of dark chocolate’s key components, dilates blood vessels, allowing more oxygen and blood to reach key areas of the brain, which can help you soldier against fatigue and the effects of aging. The study participants consumed a flavanol-rich cocoa drink, but you can eat dark chocolate by itself—or any foods high in flavanols like red wine, green tea and blueberries.
Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease. Many of these herbs/spices are also available in concentrated essential oil form. Look for 100 percent pure (therapeutic grade) oils, which are highest in antioxidants.
When it comes to your kidneys, it's easy to think that salt is the harmful white crystal. This is because we are constantly being told that eating too much salt is stressful on our kidney-shaped organs. However, this does not appear to be true. Indeed, the evidence in the literature shows that overconsuming sugar drives chronic kidney disease, whereas not consuming enough salt can actually cause kidney issues. In fact, one study concluded kidney function actually deteriorates with a low-salt diet due to impaired blood flow to the kidneys.
In moderation (one ounce or less per day), dark chocolate has been shown to improve so many common and chronic health problems. With all of its natural and health-promoting components (like flavonoids, polyphenols and flavanols), dark chocolate is an antioxidant powerhouse and a superfood that’s truly a joy to eat. It’s been shown to boost heart and brain health, along with fight disease — just some of the many benefits of dark chocolate.
Stresses the Liver: “When we eat fructose, it goes to the liver. If liver glycogen is low, such as after a run, the fructose will be used to replenish it (3).However, most people aren’t consuming fructose after a long workout and their livers are already full of glycogen. When this happens, the liver turns the fructose into fat (2). Some of the fat gets shipped out, but part of it remains in the liver. The fat can build up over time and ultimately lead to Non-Alcoholic Fatty Liver Disease (4, 5, 6).”
The protective effect of antioxidants continues to be studied around the world. For instance, men who eat plenty of the antioxidant lycopene (found in tomatoes) may be less likely than other men to develop prostate cancer. Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated blindness in the elderly. Flavonoids, such as the tea catechins found in green tea, are believed to contribute to the low rates of heart disease in Japan.
The average American consumes roughly 12 pounds of chocolate each year, and over $75 billion is spent annually worldwide on chocolate. (1) There is a lot of chocolate eating going on regularly, which is why I want to help you make the smart, healthy choice. That way you can have your chocolate without guilt and with health benefits of dark chocolate to boot!
Now that you understand the negative effects of sugar on your body and mind, it’s time to be more careful when choosing foods. The first step is getting educated about how to find added sugars. When it comes to convenience and packaged foods, let the ingredients label be your guide—you’d be surprised how many low carb or “diet” foods contain added sugar.
Flavonoids have been shown to offer significant protection for neurons in your brain and nervous system. Specifically, they reduce neuroinflammation, which has been found to be a major cause of the development of Parkinson’s and Alzheimer’s disease. In addition, their ability to increase cerebral blood flow encourages the growth of new neurons in the hippocampus, which processes memory (13).
Antioxidants, such as vitamins C and E, and carotenoids, may help protect cells from damage caused by free radicals. Other naturally occurring antioxidants include flavonoids, tannins, phenols and lignans. Plant-based foods are the best sources. These include fruits, vegetables and their juices, whole-grain products, nuts, seeds, herbs and spices, and even cocoa.
Many foods have way more sugar than you realize. The USDA’s Dietary Guidelines say no more than 10 percent of your calories should come from added sugar—for a 2,000 calorie diet that’s 200. The American Heart Association is stricter, with a limit of 100 calories for women and 150 for men. “The term ‘added sugars’ indicates sugars that are added to processed and prepared foods, as well as sugars added at the time of consumption,” says Dr. Saltzman. “Most research focuses on these added sugars as potentially harmful.” For example, if you have a Milky Way, which contains 31 grams (124 calories) of added sugar, you’re practically at your limit already. Bottom line? Read nutrition labels to see how much you’re getting. Next, read up on the 40 sneaky names for sugar you may not recognize.
Every single one of us has both antioxidants and free radicals present inside of our bodies at all times. Some antioxidants are made from the body itself, while we must get others from our diets by eating high antioxidant foods that double as anti-inflammatory foods. Our bodies also produce free radicals as byproducts of cellular reactions. For example, the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells.
Foods high in refined sugar are claimed to exacerbate hyperactivity and increase aggressive behavior. Controlled studies have failed to confirm any effect on hyperactivity and effects on inattention have been equivocal. Possible effect on aggressive behavior has received little study. This study assessed cognitive attention and aggressive behavior immediately following an acute ingestion of sugar compared with saccharin and aspartame-sweetened placebos in 17 subjects with attention deficit disorder with hyperactivity compared with 9 age-matched control subjects. The sugar and placebo challenges were given with a breakfast high in carbohydrate. Although the children with attention deficit disorder with hyperactivity were significantly more aggressive than the control subjects, there were no significant effects of sugar or either placebo on the aggressive behavior of either group. However, inattention, as measured by a continuous performance task, increased only in the attention deficit disorder with hyperactivity group following sugar, but not saccharin or aspartame. This result is of questionable clinical significance inasmuch as aggressive behavior was unchanged. The finding may be due to the combination of the sugar challenge with a high-carbohydrate breakfast. These findings should be replicated and any possible clinical significance should be documented before any dietary recommendations can be made.
When you consume refined sugar, your sweet taste receptors signal the brain’s reward system in a way that is much more potent than consuming a piece of fruit—your brain lights up like a pinball machine due to the intense release of dopamine. Unfortunately, those sweet taste receptors don’t signal you to stop eating when you’ve had too much sugar. In fact, the more sugar you eat, the more you crave, creating a vicious cycle of sugar dependence. On the other hand, if you eat loads of the other white crystal (salt), your salt taste receptors "flip" and provide you with an aversion signal. In other words, if you consume too much salt in a meal, your body has a built-in safety mechanism causing you to crave less salt later in the day. Your body is extremely smart when it comes to regulating the intake of essential minerals, especially one as important as salt.
Currently, there are no government guidelines for consumers on how many antioxidants to consume and what kind of antioxidants to consume in their daily diet, as is the case with vitamins and minerals. A major barrier to such guidelines is a lack of consensus among nutrition researchers on uniform antioxidant measurements. Scientists will soon attempt to develop such a consensus at the First International Congress on Antioxidant Methods, held June 16-18 at the Caribe Royale Hotel and Conference Center in Orlando, Fla., with the ultimate goal of developing better nutritional data for consumers. ACS is the principal sponsor of the meeting.
Sugary foods are addictive, giving us a quick 'fix' that tempts us back time and time again. Foods high in sugar have been shown to activate the reward pathway in the brain by releasing dopamine, similar to that of addictive drugs. The nutrient chromium could help to restore normal insulin function and supplementation has been shown to contribute to the maintenance of normal blood glucose levels and to reduce sugar and carbohydrate cravings. I recommend Lepicol Lighter (£17.99), a new supplement which contains 7 strains of live bacteria, chromium, glucomannan and psyllium husk fibres which increase satiety and support healthy bowel movements.