The SWEET killer - Diabetes

Diabetes Mellitus is a Greek word that means 'discharge of "honey sweet" water'. It is one of the most commonly encountered diseases by healthcare professionals worldwide. In Singapore, the current incidence rate is an alarming 1:10 as compared to 1:50 way back in 1975. With such an exponential rise in numbers, is there an effective cure for this disease?

Causes

Diabetes Mellitus is a syndrome characterised by metabolism disorder (body is unable to use carbohydrates, protein and fat in a normal way) and high blood sugar resulting from either low levels of the hormone insulin or a failure of the body cells to respond to insulin.

Normally, food carbohydrates are converted into the form of sugar called glucose to supply heat or energy, or store as glycogen in the muscle and liver cells for future use. This important task of regulating the uptake of glucose from the blood into the cells is carried out by insulin, the principal hormone secreted by the beta cells of the islets found in the pancreas.

 

Under normal condition, our urine does not contain any sugar. In uncontrolled diabetic condition, glucose accumulates in the blood. Eventually, it has to be expelled from the body by way of the urine with sugar loaded.

Two classifications of diabetes are:

Type 1 - Usually called juvenile diabetes, it affects 5-10% of diabetic patients who need to undergo daily injection of insulin. It is an auto-immune disease in which the body’s immune system attacks and destroys the insulin-producing cells in the pancreas, resulting in insufficient insulin for optimal use. The onset is usually intense and takes only few days to develop, often arising from an infection. Some babies fed on cow milk are found to end up having this condition.

Type 2 - Usually called adult onset diabetes or non-insulin dependent diabetes, insulin resistance occurs in 95% of diabetic patients, a condition in which cells fail to use insulin properly or insulin produced in small quantities not sufficient to fuel the cells.

Other causes -

+ Pancreatitis where the pancreas is inflamed or diseased, and may be surgically removed. Also possible is viruses produce antibodies that destroy the islet cells resulting in diabetes.

+ An increase in the rate at which insulin is used up or destroyed in the body may lead to diabetes. The efficacy of insulin is compromised due to liver disease or prolonged used of drugs (eg. steroids) that impede insulin activity.

+ In the case of pregnancy, a rare type Gestational Diabetes can develop during the late stages of pregnancy. Normally it goes away after birth delivery or slips into Type 2 Diabetes later in life (high chance if baby weighed more than 9 lbs). Hormonal changes are responsible for the shortage of insulin. It does not cause birth defects sometimes seen in babies whose mothers had diabetes before pregnancy.

Irrespective of the type, diabetes leads to a rise in the blood sugar level, which can ultimately affect the various organs of the body and their functions, leading to severe complications. (see below)

What is the safe level?

Guideline for blood sugar levels (mg) after fasting 12 hours -

* 70 to 110 - normal

* 110-126 – impaired glucose tolerance/borderline

* 126 and over for a 2-3 days period – diabetes

* Below 50 and above 250 – red flag rang

A more accurate reading is HbAIc test where the amount reflects blood sugar control for the past 120 days, which is the usual lifespan of a red blood cell. Well-controlled range should be in the region of 6.5 to 7.


You should also test your urine or blood for ketones when any of the following occurs:

• blood sugar is higher than 240 mg/dL
• symptoms of diabetic ketoacidosis (ketones buildup especially for type 1)
• feel sick or nauseated, regardless of blood sugar reading

Running low on glucose, or due to diabetes, the body does not have enough insulin to help the cells to absorb the glucose, and starts breaking down fats for energy. Ketones are byproducts of the breakdown of fatty acids. Results for ketone testing are labeled in the following way:

• normal/negative: less than 0.6 millimoles per liter (mmol/L)
• low to moderate: between 0.6 to 1.5 mmol/L
• high: 1.6 to 3.0 mmol/L
• very high: greater than 3.0 mmol/L

At dangerous high levels, the kidneys can be at risk of being severely damaged by such large molecules. Other serious effects include: 

• swelling in the brain
• a loss of consciousness
• diabetic coma
• death

Symptoms

Diabetes often goes undiagnosed because many of its symptoms seem so harmless. Studies indicate that early detection of diabetes symptoms and treatment can decrease the chance of developing the complications of diabetes.

In diabetic patients, glucose build-up in the mainstream instead of being taken into the cells to be used as energy, leading to hyperglycemia (abnormally high levels of glucose in the blood). A quarter of diabetic patients are not able to perceive sweet tastes and tend to over-consume unknowingly. Other symptoms include:

1. Frequent urination

2. Excessive thirst

3. Extreme hunger

4. Increased fatigue

Above symptoms are usually ignored especially in hot humid weather where drinking and visiting the toilet is a routine.

5. Unusual weight loss

6. Constant infection

7. Blurred vision (cataract)

8. Cut or wound difficult to heal

9. Numbness of the limbs and lost of sensation

10. Recurrent skin, gum and bladder infection.

The reversal frequently occurs is symptoms of hypoglycemia (less than normal amount of glucose in the blood) which strikes suddenly with a missed meal, too much exercise or a reaction to excess insulin. In functional hypoglycemia, the liver releases stored sugar to compensate for low sugar level and thus takes care of all the symptoms naturally.

 Initial signs are -

1. Hunger

2. Dizziness

3. Sweating

4. Confusion

5. Palpitations

6. Numbness or tingling of the lips

If not treated, can experience double vision, trembling, disorientation or may lapse into a coma. The quickest way to fix up this problem is to take some sweets, fruit juice or soda pop. Repeat 20 mins later if it does not work in the first instance. If second treatment still fails, or still cannot ingest food, seek immediate medical attention and/or administer a glucagon injection.

Complications

In the long run, high level of blood sugar can lead to damaged vessels, which in turn can cause eye disease, heart disease and kidney disease.

+ When the tiny blood vessels of the kidney are damaged, they fail to filter waste materials from the blood, a condition termed diabetic nephropathy. The persistent presence in urine of protein is usually the first sign. Eventually, the accumulated fluids and waste products cause kidney failure, where dialysis or kidney transplantation is required.

+ In diabetic retinopathy, high inflow of blood sugar can cause expansion of the blood vessels of the eye to the extent of collapsing. New blood vessels usually develop but most are defective and unable to contain the blood. As a result, the blood vessels burst causing blurred vision, glaucoma, cataracts or blindness when a large hemorrhage formed.

+ Diabetic patients can experience narrowing or hardening of the arteries, heart attack, stroke and high blood pressure, giving rise to increasing risk for coronary artery disease, heart disease and cardiovascular disease.

+ Presence of excess sugar in the blood can damage the wall of the blood vessels, and the covering of the nerves, especially around the legs and feet, termed diabetic neuropathy. This can manifest in symptoms like tingling and numbness of legs, hands and feet, nausea, vomiting, diarrhea, urinary problems and constipation. For some, is a loss of sensation in the feet. For others, it can be minor injuries to the feet like blisters, sores and highly infectious cuts as there is a lack of oxygen and blood to heal promptly. In advanced stage, it is often accompanied by excruciating leg pains. A severe infection or gangrene when developed, may necessitate foot or leg amputation to prevent further spread to other part of the body. By then, the foul smell emitting can be unbearable.
+ Impotence occurs frequently amongst men with diabetes because of interference with the nerves or blood supply to the male organ. Difficulties with erections may be a man's first sign of diabetes.

+ People with diabetes are more likely to suffer from skin conditions such as fungal and bacterial infections along with bone and joint problems (eg. osteoporosis).

+ Diabetic acidosis is the condition where ketones accumulate in the body. This happens when cells fail to absorb and utilise glucose, thereby turning to fats to derive energy. Breakdown of fats generates ketones as byproducts, which if accumulate in a large amount can increase acidity of blood and the tissues, leading to serious complications, if not treated promptly. One grave consequence is permanent kidney damage or failure.

+ Pregnancy puts a diabetic woman at special risk due to hormonal changes and the demands of the foetus can lead to wild fluctuation in blood sugar. There is a high chance of retaining excessive amount of water, develop high blood pressure and miscarriage. Conceiving mums with poorly controlled diabetic condition is likely to give birth to infants with birth defects eg. heart and nerve disorders, cleft lip and palate.

Diabetes Medications

Most diabetic patients chose to use medications to control their glucose levels without even realising the side effects of the medication. One popular drug Avandia is found to increase heart attack rate by 43%, and thus prohibited for use by patients with heart problems such as acute coronary syndrome, ischaemic heart disease and heart failure.

Other side effects include hypoglycemia, diarrhoea or abdominal discomfort. Long-term consumption might even cause weight gain, kidney and liver damage. That is why the medication dosage must be under the surveillance of a personal physician who can constantly monitor the body condition.

What can a diabetic patient do?

Diet and exercise alone, without insulin, can control some 30-40% of cases, especially overweight people and those with mild condition. The strong link between type 2 diabetes and obesity shows reducing caloric intake does help.

Hence, no special diet, as long as is nutritionally sound, taken in moderation, suits the patient’s lifestyle and incorporates dietary recommendations to prevent other common diseases like heart disease.

(1) Dieting - well-balanced, high in fibre and lower in fat

For diabetic patients, is important to watch out for the glycemic index (measures how fast food is being absorbed into the blood) of the food. Food which has a high GI (insulin is unable to pick up on fast-moving glucose on time) causes a sharp rise in blood glucose, whilst food with a low GI induces a smaller but more prolonged increase, which is ideal for diabetics. This index also changes depending on how a food is cooked, processed and, in the case of fruit, how ripe it is. Skipping meals can also cause a spike in blood glucose.

Also to follow the Healthy Guidelines - the carbohydrate intake should limit to half of total calories (most have poor carbohydrate utilisation), protein 20% (lesser for renal failure) and 30% good fats, distributed evenly throughout the day.

+ Carbohydrate foods like rice, noodle, vermicelli, bread and salt, white flour product increase the sugar level and should not be eaten excessively, preferably break up into small servings. Note rice turns into porridge yields a higher GI value and when cooked with fat reduces GI index but is unhealthy.

+ It has been observed that most diabetic patients do not consume much sugary foods and yet are obese. So what is the culprit? Genetics as some claimed. Our forefathers were mostly agriculturists and lived on their harvests like rice, wheat flour and corn. These traditional staple diets are high in carbohydrates and contribute to weight gain if is not burnt off and left to linger in the bloodstream or stored as fat.

+ Fruits should be taken in whole and not fruit juice as the sugar element (call fructose) can contribute to a sharp rise in blood sugar level. To avoid sweet fruits eg. grapes, mangoes, bananas, melons. Guava is a great fruit that provides lots of fiber, low GI and enzymes that can reduce glucose effectively.

+ Fresh vegetable juices help to reduce the need for insulin and lower fats level in the blood. To avoid starchy vegetables eg. carrots, potatoes, beets.

+ Iron loading from foods like meat can worsen diabetic condition. Avoid iron cast cooking pan.

+ Slowly digested foods like brown rice, whole grain bread, oats, apple, spirulina, egg yolks, fish, garlic and vegetables help to moderate the rate of transfer of glucose to the blood. This can further improve by chewing as much as possible.

+ A recent study showed that certain cinnamon compounds may help obese people in the fight against fat, inflammation and oxidative stress. In the study, obese people with pre-diabetes took a cinnamon extract called cinnulin twice daily. At the end of the 12-week study, participants' bodies were experiencing less oxidative stress and their antioxidant defenses against inflammation were heightened. They even lost some fat mass while gaining a bit of lean muscle. Researchers think that cinnulin helps cells take in sugar and use insulin better -- otherwise difficult for people who are obese and have pre-diabetes.

+ Stevia leaf has been used for centuries in South America and Japan to substitute for sugar and treat diabetes mellitus type 2. Some studies showed it has a possible trophic effect on β-cells of pancreas, improving insulin sensitivity in rats, and possibly even to promote additional insulin production, helping to reverse diabetes and metabolic syndrome.

+ For vegetarians, to include beans, tofu, seeds and nuts in every meal. Thiamine (Vitamin B) deficiency has been linked to increase in glucose levels. Hence, increased intake helps to speed up metabolism and flush out excess glucose in the bloodstream.

+ Researchers think that cinnulin had such a favorable effect in the study because compounds in the extract may somehow help cells take in sugar and use insulin better. Substitute for sugar to your favorite hot drinks.

(2) Sleep duration can also affect risk factor. A recent study found that those who were not getting enough sleep or getting too much had an increased risk of developing Type 2. A joint effort between researchers from the New England Research Institutes and the Yale School of Medicine over 15 years gained some stunning findings:

* those who slept 6-8 hrs per nite are the healthiest

* those who slept 5-6 hrs per nite have twice the risk of developing type 2 diabetes

* those who slept more than 8 hrs per nite have triple the risk

(3) Regular exercise can regulate insulin sensitivity by achieving better glucose control and improving glucose tolerance to reduce insulin resistance and assist in decreasing risk associated factors like hypertension, obesity and atherosclerosis.

Physical activity helps the body's cells absorb and utilise more glucose for energy, thus effectively reducing elevated glucose cells in the bloodstream. Though all exercises promote healthy blood glucose levels, aerobic exercise is a good choice for most people in its utilisation. The intensity of resistance exercise in utilising more glucose to build more muscle means the body has to increase the storage capacity of glucose.


(4) Close monitoring of blood sugar level and keeping a normal body weight prevent and delay the onset of obesity and diabetes mellitus.

When all precautionary steps are taken and still fail to yield satisfactory result, oral medications or injections of insulin can be added to prevent deterioration.

Conclusion

Having a parent or sibling with the chronic metabolic disease, being overweight with a body mass index above 23.5, and being inactive and older are factors which can increase the risk of developing diabetes.


Maintaining a healthy lifestyle is of prime important. Most people would become diabetic in their old age if this rule is not properly observed.


VIVA corner

VIVA Glucoguard contains chromium yeast that acts as Glucose Tolerance Factor (GTF) which aids in the digestion and absorption of glucose, enhances the effects of insulin and thus improves diabetic condition.

VIVA Green Barley provides fibre that helps to stabilise blood glucose level. It also contains chromium and amylase to promote the metabolism and utilisation of carbohydrate, thus helping to regulate blood sugar levels.


VIVA Vivashield is rich in antioxidant and is able to neutralise free radicals that cause blood lipid oxidation. A good example is flavonoids present here which help to inhibit the accumulation of polyols (elevated glucose levels in the lens of the eyes)

VIVA Floraguard promotes absorption of vitamins and minerals and helps to inhibit bacterial or fungal overgrowth, which is common in diabetes.

VIVA Gingko Biloba improves blood circulation thus beneficial for retinopathy and other diabetic complications.

Sources:

Singapore Med J 2002 Vol 43/3 1`28-134,  Diabetes Lifestyle, NaturalNews, Am J Clinical Nutrition 1995

An essential mineral – CHROMIUM

 

Most of us have sweet tooth and love sugar-loaded stuffs like cookies, soft drinks, candies and desserts, so much so that this habit has become part of our daily life. From the Nutritional Science perspective, such sweet foodstuffs containing glucose, is our body’s main fuel source. Glucose can be rapidly absorbed and utilised by tissue cells to produce needed energy. It also helps in increasing the secretion of adrenaline, responsible for suppressing the unhappiness feeling and thus enables us to feel good.

After a meal, blood sugar or glucose circulating in the bloodstream tends to rise. At exceedingly high level, the organs in the body have to work harder. For a healthy body, the mechanism is in place to regulate the blood sugar to a normalised level as soon as possible. However, high sugar consumption can take the toll on the body and force a break down of the organs in the long run.

History

Weapons found in burial pits dating from the late 3rd century BC Qin Dynasty of the Terracotta Army near Xi’an, China have been analyzed by archaeologists. Although buried more than 2,000 years ago, the ancient bronze tips of crossbow bolts and swords found at the site showed no sign of corrosion, because the bronze was coated with this mineral – chromium.

It later came to the attention of the west when Louis Nicolas Vauquelin discovered it in the mineral crocoite in 1797. Crocoite was used as a pigment, and after the discovery that the mineral chromite also contains chromium, this mineral was used to produce pigments as well. Chromium was regarded with great interest because of its high corrosion resistance and hardness. A major development was the discovery that steel could be made highly resistant to corrosion and discoloration by adding chromium to form stainless steel.

In general, chromium is present in two forms:

1) Trivalent (chromium 3+ in which three atoms can combine with other atoms), the only form found in supplements safe to take, and also biologically active and found in food;

2) Hexavalent (chromium 6+), a toxic form that results from industrial pollution. It is not a nutrient, and thus not found in food.

Recent discovery

Bodybuilders believe that chromium picolinate diverts energy to building muscle and strength. Together with chromium chloride and chromium polynicotinate, they are the most common supplemental sources available.

Chromium picolinate absorption, whilst limited (less than 4%), is still significantly greater than that of chromium chloride. The low absorption percentage, which decreases further when intake is increased, may be part of the reason chromium is not toxic. This is further established after both chromium were fed to thousand of rats at the NRC’s upper limit (on a body-weight basis) with no evidence of toxicity.

Natural Source

Plants do not require chromium, and the chromium content of food plants depends on the amount and form of this mineral in the soil in which the plants grow. The dietary source of chromium includes liver, beef, brewer’s yeast, whole-grain cereals, broccoli and wheat germs. Though it is widely distributed in the food supply, most foods provide only small amounts (less than 2 micrograms per serving) and at low levels in foods high in simple sugars (eg. sucrose and fructose).

Positive effects

+ Chromium is much needed in the liver, kidney, spleen and bone to normalise metabolism of carbohydrate, protein and fat with any excess stored in these organs for further use.

+ Chromium is involved in two vital functions: converts blood sugar into cellular energy and aids in promoting proper insulin (the hormone secreted by the pancreas) sensitivity. In Type I diabetes, the cells of the pancreas do not produce and secrete enough insulin. Type II diabetes develops when the amount of insulin secreted is normal yet ineffective in causing cells to take in glucose from the blood.

In a four-month, double-blind study carried out in China involving 180 people with Type II diabetes, the result showed chromium administered at higher dosage affected biochemical indicators of diabetes favorably.

 

What affects chromium levels in the body?

Absorption of chromium from the intestinal tract is low, ranging from less than 0.4% – 2.5% of the amount consumed, and the remainder is excreted in the faeces. Enhancing the mineral’s absorption are vitamin C (found in fruits and vegetables and their juices) and the B vitamin niacin (found in meats, poultry, fish and grain products).

The body’s chromium content may be reduced under several conditions -

+ Diets high in simple sugars (comprising more than 35% of calories) can increase chromium excretion in the urine.

+ Infection, acute exercise, pregnancy and lactation and stressful states (such as physical trauma) increase chromium losses and can lead to deficiency, especially if chromium intakes are already low.

+ Older people are more vulnerable to chromium depletion than younger adults.

+ More chromium is required in current time due to premature aging, hectic pace of modern living, mineral depletion in the soil and high intake of highly processed foods.

Symptoms of deficiency

A lack of chromium can impair insulin function, inhibit muscle development and energy production. The sufferer can have symptoms like anxiety, fatigue, loss of mental acumen, reduced immune response, unwanted weight gain, acne, glucose intolerant and unhealthy lipid profile.

A serious chromium deficiency is rare and can result in metabolic problems like diabetes, obesity and cardiovascular diseases -

Obesity – It helps to combat obesity by increasing muscle mass, decreasing body fat and promoting weight loss. It works by curbing appetite and reducing sugar cravings through its ability to regulate blood sugar levels. Also, it helps to metabolise glucose and fatty acids more efficiently, resulting in more fat loss and gain in lean muscle tissue. Athletes and bodybuilders can benefit from this mineral to achieve better performance with more power for a longer workout.

Cardiovascular diseases – It helps to increase the good cholesterol (HDL) and lower the bad cholesterol (LDL). A study done by Johns Hopkins University found that those with the highest levels of chromium were 35% less likely to have a heart attack than men who were deficient.

Diabetes – Dysfunction of insulin can lead to impaired glucose intolerance and affect blood sugar stability. Constant elevated blood sugar levels is a cause for diabetes and obesity, as well as malfunctioning of the endocrine system. Chromium acts as a co-factor of insulin that assists cells to uptake glucose and release energy.

+ Diabetic patients need to have basic healthcare knowledge of monitoring blood sugar levels to manage the condition. Other than taking preventive measures like proper dieting and exercising, nutritional supplements and healthcare products should be part of regime.

+ It is generally presumed that chromium supplementation is of no benefit to people with Type I diabetes, since their problem is insulin insufficiency. Although this is the case, sometimes Type I is combined with Type II, and chromium supplementation helps the patient overall. For example, blood glucose and glycosylated hemoglobin concentrations fell in a 28-year-old woman with an 18-year history of Type I diabetes during a three-month period in which she took 200 mcg chromium picolinate twice daily. Apparently, in addition to needing an outside source of insulin, she also had insulin resistance caused by chromium deficiency.

+ Carbohydrates and polysaccharides (complex sugar) groups such as rice, pasta and whole grains are preferred choices because their low glycemic index help to maintain glucose balance and promote satiety, important for weight management. On the contrary, most sweet stuffs contain high level of glycemic index, devoid of nutrition but provide instant energy only.

Health benefits at a glance -

+ Supports healthy glucose and lipid metabolism (improves cardiovascular function)
+ Promotes energy production
+ Promotes better athletic performance by optimising the energy output
+ Assists in weight management by converting body fat into lean muscle mass
+ Improves skin complexion
+ Reduces sugar craving and suppresses appetite

How much to take?

The Food and Nutrition Board of the NRC has recommended a “safe and adequate” range for dietary chromium of 50-200 mcg per day. Food intake analyses suggest that on average Americans consume below the adequate level.

Precautions

+ Note that the toxicity and carcinogenic properties of chromium can lead to DNA damage. Owing to its strong oxidational properties, upon reaching the blood stream, it can cause damages to the kidneys, the liver and blood cells through oxidation reactions. However, recent reviews suggest that moderate uptake of chromium through dietary supplements poses no such risk.

+ Organic form is known to have a much better bioavailability than inorganic chromium (eg. chromium chloride). It is the inorganic form that can be toxic and carcinogenic, and can be risky to our gastrointestinal tract, liver and kidney. Amongst the few forms of chromium supplement, most of the scientists promote chromium yeast as the safest form.

+ Having said that, few serious adverse effects have been linked to high intakes of chromium due to its low absorption. Certain medications (eg. beta-blockers, insulin) may interact with chromium especially when taken on a regular basis.

Source: http://ods.od.nih.gov/factsheets/chromium/

VIVA Corner

Chromium is an essential ingredient in VIVA GuocoGuard with each capsule containing 200 mcg. Its proprietary ingredients include green food blend (young barley and spinach powder) enhanced with antioxidant vitamins (A, B, C and E) for better uptake. Also added with L-Taurine, a type of amino acid to promote body’s physiological process.

The unique feature of this product is the advanced and natural source of peptide-bonded chromium yeast (in organic form) to deliver specific nutritional support for healthy glucose metabolism. 

Chocolate: A HEART-Smart Treat?

  

Chocolate has acquired quite a reputation as a not-so-sinful sweet indulgence. Though it may seem too good to be true, research does show that one type of chocolate is rich not only in flavour but also in the same protective antioxidants found in apples, grapes, green tea and red wine.

So is chocolate the new super-food? Not quite but a growing body of evidence suggests chocolate may have more to offer than guilty pleasure. White chocolate is not known to have such effect. Hence, substitute dark chocolate for sugar-filled junk food with no nutritional benefits if there is an urge to snack.

What is chocolate made up?

Made from the seeds of the Theobroma cacao tree, also known as cocoa beans, are exceptionally rich in flavonoids, which are natural antioxidants thought to help protect against cardiovascular disease.
Chocolate contains a variety of substances, some of which have stimulating effect on body chemistry. These include:

• Arginine
• Caffeine, present in smaller amounts
• Dopamine
• Oxalic acid
• Phenethylamine, an endogenous alkaloid sometimes described as a ‘love chemical; it is quickly metabolized by monoamine oxidase-B and does not reach the brain in significant amounts
• Tryptophan, an essential amino acid and precursor to serotonin
• Serotonin (gives the good effect)
• Sugar
• Theobromine, the primary alkaloid in cocoa solids and chocolate and partly responsible for chocolate’s mood-elevating effect

Production process

Once harvested, cocoa beans are left to ferment before being dried, roasted and processed into the chocolate products we get.  However, not all chocolates are created equal as most products undergo heavy processing, thus destroying many of the natural flavonoids.
Raw chocolate is high in cocoa butter, a fat which is removed during chocolate refining, but added back in varying proportions during the manufacturing process.  Other contents such as fats, sugars and milk are also added to improve taste but contribute to higher calorie count.

Hearty Benefits

Spanish researchers believed that eating some dark chocolate after a meal can cap the rise of abdominal blood pressure, especially those with liver cirrhosis and portal hypertension (can cause rupturing of blood vessels). Multiple studies also suggest that eating small amounts of dark chocolate may protect cardiovascular health in the following ways:

Improved endothelial function: Several small-scale studies have shown that dark chocolate may help keep arteries elastic and blood free-flowing by improving the function of the endothelial cells that line blood vessels. One study of male smokers revealed that only 2 hours after eating a small piece of dark chocolate, participants experienced a significant improvement in endothelial function that lasted up to 8 hours.

Reduced blood pressure: In a recent study involving men and women with high blood pressure, those who ate 3 1/2 ounces of dark chocolate every day for 15 days experienced a drop in both systolic and diastolic blood pressure.
Results were similar in another study of people who were between the ages of 55 and 64 and had hypertension. The study participants who supplemented their diets with a daily dose of dark chocolate for 2 weeks experienced a significant reduction in blood pressure. However, after only 2 days without chocolate, their blood pressure readings returned to previous levels.

Improved cholesterol profile: Evidence suggests that eating a small amount of dark chocolate daily may increase “good” HDL cholesterol while decreasing “bad” LDL cholesterol.  The oxidation of LDL cholesterol is considered a major factor in the promotion of coronary disease. When this waxy substance oxidizes, it tends to stick to artery walls, increasing the risk of a heart attack or stroke.  Research has shown the polyphenols in chocolate inhibit oxidation of LDL cholesterol.

Chocolate contains three primary fats, one of which, oleic acid, is also found in olive oil.  The other two fats in chocolate, stearic acid and palmitic acid, are both saturated fats. In general, saturated fats, including palmitic acid increase total cholesterol, which contributes to heart disease. Research shows, however, that unlike most saturated fats, stearic acid has no effect on cholesterol — it does not reduce or increase it.

Apart from having positive effect on the cardiovascular system, it may be anticancerous, improves cognitive ability, acts as a cough preventer and antidiarrhoeal activities.

Dark side of chocolate

+  Before you ditch your bowl of fruit for a huge plate of brownies, let us do a quick reality check. A small portion of dark chocolate several times a week can be included as part of a healthy diet. If you do not already eat chocolate, there is no legitimate health reason to start favoring it now. Chocolate not only is loaded with calories but also has far fewer health-boosting vitamins and minerals than fruit and vegetables do. It also contains caffeine, something that should be minimized in some people’s diets. As for some, chocolate may worsen premenstrual symptoms or trigger migraine headaches.

+  Cocoa and chocolate products have some of the highest levels of lead found in any food item. In contrast, fresh cocoa beans have some of the lowest levels of lead.  The average lead concentration of cocoa beans was a very low ≤ 0.5 ng/g, one of the lowest reported values for a natural food.  Lead concentration of chocolate was as high as 70 ng/g for chocolate products and 230 ng/g for manufactured cocoa.

The sources of lead in Nigerian cocoa products, which have become a concern, may conceivably include lead from local soils and rocks where the cocoa plant is grown; farming practices (e.g. the application of fertilizers, lead-containing pesticides, composts and other soil additives); atmospherically deposited lead; handling and processing of cocoa beans after harvesting (including drying in open air transportation, and storage); grinding and manufacturing processes (wear and tear of lead-soldered machine parts); mixtures and additives to final products; and packaging and wrapping material.

 

The presence of relatively high concentrations in a consumer product that is heavily marketed to children is a special concern, because children are particularly susceptible to lead poisoning.

 

The Final Verdict?

Research on the potential health benefits of chocolate reveals promising short-term results, but results from larger long-term trials are needed before we can truly determine the impact of chocolate consumption on cardiovascular health. So for now, your best bet for a healthy heart is to eat a balanced diet with lots of veggies and fruits, exercise regularly, and keep stress levels under control. No harm to treat yourself to a guilt-free piece of rich, dark chocolate if weight increase is not a problem for you.

Tips to eat right

Even if there is real benefits, it is really only dark chocolate, high in cocoa content that seems to work. Not white chocolate. Not milk chocolate. Only rich, dark chocolate.

To get the most bang for your bite:

• Choose dark chocolate with a cocoa content of at least 70%.
• Enjoy chocolate in small portions a few times a week. An ounce or two is a sensible serving.
• Check the label. Avoid chocolate made with palm or coconut oils or any oil that has been hydrogenated or partially hydrogenated.
• Do not drink milk with your chocolate. Studies show that milk may inhibit the body’s ability to absorb the chocolate’s antioxidants.

Keep to moderation. Unrestrained consumption of large quantities of this energy-rich food without a corresponding increase in physical activity increases the risk of obesity.
 

Note for pet lovers…

In sufficient amounts, the theobromine found in chocolate is toxic to animals such as horses, dogs, parrots, small rodents, and cats because they are unable to metabolise the chemical effectively.  If they are fed chocolate, the theobromine will remain in their bloodstream for up to 20 hours, and these animals may experience epileptic seizures, heart attacks, internal bleeding, and eventually death.