Sweet News for Chocolate Lovers
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. Chocolate is frequently referred to as a “guilty pleasure.” Science, on the other hand, is standing up for our old buddy, debunking the notion that chocolate is all about guilt, and demonstrating that health, rather than pleasure, may be the most compelling reason to indulge. The cocao bean, which has been farmed for more than three millennia, provides people with not only the delicious flavor of chocolate, but also unexpectedly beneficial health effects as a result of its flavonal content.
Over the course of 11 years, the researchers investigated the diets of over 3,000 men and women.
But hold off on heading straight for the confectionery aisle just yet.
Make use of a cocao supplement to get the most flavonol possible, since it has the equivalent flavonol of 33 bars of milk chocolate or 8 bars of dark chocolate, making it the greatest source available.
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Flavonoid-rich foods linked to lowered diabetes risk
NEW YORK (Reuters Health) – A new study has found that people who smoke cigarettes are more likely to die. According to recent UK research, women who eat a diet high in antioxidant-rich foods such as berries, chocolate, red wine, and tea had lower levels of inflammation and insulin resistance, which are precursors to diabetes. Flavonoids are chemical substances present in a number of colorful fruits and vegetables, and laboratory research have suggested that they may have a variety of health-promoting properties.
- Cassidy and her colleagues were interested in seeing if there were any changes in diabetes risk and other health indicators across a large sample of people depending on their flavonoid consumption.
- The women’s ages varied from 18 to 76, with almost half of them being post-menopausal.
- Women’s total calorie consumption and body mass index (BMI), which is a measure of their weight in relation to their height, were also calculated by Cassidy and her colleagues.
- The average total flavonoid intake among the women was 1.2 grams per day, but it varied from approximately 0.6 grams per day among the women with the lowest intake to approximately 1.7 grams per day among the women with the greatest consumption.
- Cassidy’s team states in The Journal of Nutrition that they also received a lot of nutrients from grapes, pears, wine, berries, oranges, and peppers.
- Insulin resistance, which is considered a precursor to type 2 diabetes, develops when the body is unable to utilise the insulin that it generates efficiently to transport glucose from the bloodstream into the cells.
Increasing our habitual intakes of one class of flavonoids called anthocyanins, which are the compounds responsible for the red/blue color of berries and other fruits and vegetables, can improve our ability to handle glucose and insulin and reduce inflammation, which is a risk factor for heart disease and diabetes, according to Cassidy.
The presence of flavonoids might alternatively be a sign of another element that is responsible for the variations, such as physical activity or a generally healthy diet.
There is still more study needed to determine what these plant components do in the body and how much of them would need to be taken in order to provide a health advantage.
“According to the findings of this recent study, eating just one serving of flavonoid-rich berries per day was connected with better regulation of blood sugar levels and blood pressure.” “However, little amounts of red wine and moderate amounts of dark chocolate, when consumed as part of a balanced diet, may benefit in preventative efforts,” Cassidy added.
SOURCE:bit.ly/M4Uid7 The Journal of Nutrition published an online version of this article on January 20, 2014. for-phone-onlyfor-tablet-portrait-upfor-tablet-landscape-upfor-desktop-upfor-wide-desktop-up
Flavonoids are a family of chemical molecules found in plants that have antioxidant properties. Antioxidant and anti-inflammatory qualities are well-known for these micronutrients, or better still phytonutrients, which are found in high concentrations in plants. All flavonoids are members of a larger chemical group of compounds known as polyphenols, and flavonoids themselves are divided into six subclasses: anthocyanins, flavonols, flavan-3-ols, flavanones, flavones, and isoflavones. Anthocyanins are a type of anthocyanin, which is a type of pigment found in plants.
- Wine, chocolate, coffee, and tea are all high in flavonoids.
- Flavonols are the most commonly consumed subclass of flavonoids.
- Consumption of flavonoid-rich foods, beverages, and some flavonoid supplements, particularly those containing anthocyanidins and flavan-3-ols, has been linked to a reduced risk of cardiovascular disease in studies.
- The anti-cancer potential of some flavonoids is also interesting, however research to far has been mostly equivocal in this area as well.
- Flavonoids appear to be quite effective in both the prevention and control of diabetes.
- In terms of diabetes prevention, flavonoids, particularly anthocyanins and flavones, have been linked to reducing insulin resistance, hence lowering the likelihood of developing the disease.
- Anthocyanins and flavonols are abundant in berries (particularly red, purple, and blue colored berries), which are also high in antioxidants. Dark chocolate (flavan-3-ols) that has not been sweetened Red wine (which is also an excellent source of anthocyanins and flavan-3-ols)
- Berries (which are also strong sources of anthocyanins and flavan-3-ols)
- Tea (green, white, and black teas all contain distinct subclasses of flavonoids in varied amounts), berries, and vegetables Flavonoids are found in parsley. Apples (flavonols and flavan-3-ols)
- Berries (flavonols and flavan-3-ols)
- Onions (flavonols)
- Legumes (isoflavones)
- Citrus fruits, such as grapefruit and lime (flavanones)
- And other foods rich in flavonoids include:
It is not necessary to take a reductionist approach to chronic disease prevention and treatment, however focusing on certain foods or supplements that contain high concentrations of specific flavonoids may be a wise and conscientious option in this area. Eating a well-balanced and nutritious diet consisting of a variety of fresh, whole plant foods will surely provide the body with a wide variety of flavonoids. Diverse diets of whole foods are what humans are supposed to consume; it is how we naturally obtain all of the nutrients that we require to function at our peak performance.
supplementary resources and more reading Everything you need to know about flavonoids, including its subclasses, possible health advantages, and the foods that contain them: Flavonoids have been shown to help prevent diabetes consequences such as neuropathy and retinopathy: Specific flavonoids have been shown to help minimize insulin resistance, and they have the potential to be used as a preventative supplement and therapy for diabetes.
They have also been shown to reduce the risk of cardiovascular disease. and their capacity to lower the risk of having a stroke:
Diet rich in flavonoids could provide health benefits for people with Type 2 diabetes
New research from the University of East Anglia suggests that eating a diet high in foods containing powerful antioxidants known as flavonoids may not only lower the risk of heart disease in women with Type 2 diabetes, but may also lower their cholesterol and aid in the management of their condition. The 12-month experiment, which was financed by Diabetes UK and published today in the journal Diabetes Care, provides more evidence that diet can give additional protection in those who are at high risk of cardiovascular problems.
Reduced risk of heart attack
New research from the University of East Anglia reveals that a diet high in foods that contain potent antioxidants known as flavonoids may not only cut the risk of heart disease in women with Type 2 diabetes, but may also lower their cholesterol and aid in the management of diabetes. Dietary intervention gives additional protection in adults at high risk of cardiovascular problems, according to a 12-month experiment sponsored by Diabetes UK that was published today in the journal Diabetes Care.
Commercial chocolate of little benefit
The researchers, on the other hand, stress that the findings do not imply that persons with Type 2 diabetes should increase their chocolate consumption. The reason for this is because commercially available chocolate has far less beneficial flavonoids than the chocolate ingested in the experiment, and eating excessive amounts of chocolate may result in weight gain if taken in excess. When you eat fruits and vegetables, you are consuming flavonoids, which help to protect your cells from damage caused by free radicals, which are molecules produced by pollution and the body’s normal metabolic processes.
Flavonoids are found in high concentrations in foods such as onions, apples, berries, kale, and broccoli; however, flavonoids can also be found in large quantities in tea, dark chocolate, and even red wine.
They were chosen for the trial because, despite the fact that they are on approved statin treatment, postmenopausal women with diabetes have a significant risk of developing cardiovascular disease.
Better protection than conventional drugs?
“Although this trial included a relatively small number of women who were already at high risk of heart disease, these compounds appeared to provide them with better protection against heart problems than conventional drugs when administered under extremely carefully controlled conditions,” said Dr. Iain Frame, director of research at Diabetes UK. Flavonoids may be present in a variety of foods, including tea, red wine, and other beverages, but this study focused solely on the benefits of specially made chocolate that included far greater levels of flavonoids than chocolate available for purchase in stores.
They should only be used as part of a healthy, well-balanced diet in order to avoid the weight gain that would negate the health advantages outlined here.
But this is the first long-term research to investigate their impact on a medicated, high-risk population of people.
Flavonoid-rich diet may reduce risk of type 2 diabetes: Study
The new study, which was published in the Journal of Nutrition, suggests that eating a diet high in flavonoids – such as anthocyanins and other compounds found in berries, tea, and chocolate – may provide protection against type 2 diabetes by lowering insulin resistance and improving blood glucose control. According to the findings of the study, which was led by Professor Aedin Cassidy of the University of East Anglia in the United Kingdom, flavonoid consumption was associated with lower inflammation.
The advantages of ingesting specific sub-groups of flavanoids were the focus of Cassidy’s research, which she described further.
“This is one of the first large-scale human studies to look at how these powerful bioactive compounds might reduce the risk of diabetes,” she continued, pointing out that laboratory studies have suggested that such compounds may modulate blood glucose regulation – and thus affect the risk of type 2 diabetes – in humans.
Specifics of the research A total of 1,997 healthy women volunteers participated in the TwinsUK study, and all of the women completed a food questionnaire designed to estimate total dietary flavonoid intake as well as intakes from six flavonoid subclasses.
Insulin resistance – a recognized risk factor for type 2 diabetes – was analyzed using an algorithm that took into account both fasting insulin and glucose levels.
As Cassidy explained, “we discovered that individuals who took a high intake of anthocyanins and flavones had decreased insulin resistance.” Those who consumed the greatest amount of anthocyanins were also shown to be the least likely to suffer from chronic inflammation – which has been linked to several of today’s most urgent health issues, including diabetes, obesity, cardiovascular disease, and cancer.
The researchers also discovered that those who drank the highest amounts of flavone compounds had higher levels of adiponectin, a protein that is involved in the regulation of a variety of metabolic processes, including glucose levels.
Cassy, on the other hand, pointed out that her study has not yet shown the precise amount of these chemicals that are required to potentially lower the risk of type 2 diabetes.
It was determined by the researchers that “dose–response studies are required to determine optimal intakes for the possible decrease of type 2 diabetes risk.” Journal of Nutrition is the source for this information.
Women’s Anthocyanin and Flavone intakes are associated with biomarkers of insulin resistance and inflammation, according to a study published in the journal Diabetes Care. Amy Jennings, Ailsa A. Welch, and others are the authors.
Berries may lower blood pressure with help from gut bacteria
Pin it to your Pinterest board. Berries have the potential to provide protection against a variety of health issues. Stocksy and Jovo Jovanovic
- Antioxidants known as flavonoids are found in abundance in red wine and fruits such as berries, apples, and pears, and they may help to protect against cardiovascular disease, diabetes, and cancer. According to a recent study, persons who consume the greatest amount of flavonoids likely to have lower blood pressure. There was a link found between flavonoids and high blood pressure, and it indicated that the diversity and makeup of the gut microbiota — which is the population of microorganisms that dwell in the gut — had a role. That flavonoids provide such varying cardiovascular advantages for various people, according to this findings, may be explained by this finding.
Getting dietary advice from a healthcare expert may be a depressing experience, since it often requires consumers to avoid a list of foods that scientists have determined are “bad” for their health. Some notable exceptions to this rule are foods and beverages that are high in flavonoid content, such as dark chocolate, blueberries, and strawberries. According to research, flavonoids may provide protection against the following:
- High blood pressure, heart attack and stroke, type 2 diabetes, and some forms of cancer are all possible outcomes.
According to the findings of a recent study, the bacteria that dwell in our gut, known as the gut microbiota, may be responsible for at least some of the positive influence of dietary flavonoids on blood pressure levels. The presence of high blood pressure is a significant risk factor for coronary artery disease, which is currently the leading cause of mortality in the United States. Researchers at Queen’s University Belfast in Northern Ireland, United Kingdom, recently conducted a research that discovered that people who ate the most flavonoid-rich foods had lower blood pressure than those who did not.
- A specific finding of the authors’ research was that consuming 1.6 servings of fruits and vegetables daily — where one serving is equal to 1 cup or 80 grams of fruits and vegetables — was related with an average drop in systolic blood pressure of 4.1 millimeters of mercury (mm Hg).
- Often, a good blood pressure reading is less than 120/80 mm Hg, but high blood pressure readings are typically 140/90 mm Hg or more.
- In a similar vein, drinking 2.8 glasses of red wine per week (each glass containing 125 milliliters) was shown to be related with a 3.7-mm Hg drop in systolic blood pressure.
- In the study, lead author Aedn Cassidy, Ph.D., chair and professor in nutrition and preventive medicine at Queen’s University, said that eating 1.5 servings of berries per day resulted in clinically relevant reductions in systolic blood pressure.
- It appears that a type of flavonoids known as anthocyanins is responsible for this action, according to her comments in Medical News Today.
- Anthocyanins are found in high concentrations in red grapes, blueberries, and blackberries.
- On the other hand, regular ingestion of foods high in flavonoids has been shown to alter the makeup of the gut microbiota.
The findings of the study were published in the journal Hypertension.
The researchers used this information to conduct their study.
The scientists employed a conventional approach to determine the diversity and composition of the individuals’ gut microbiota, which includes sequencing the genetic material of bacteria in feces samples collected from the subjects.
The participants were asked to relax for 5 minutes in the morning before the team collected three successive blood pressure readings at 3-minute intervals throughout the remainder of the day.
Participants’ gender, age, smoking status, medication usage, physical activity, and family history of coronary artery disease were all taken into consideration as well as a wide variety of other characteristics that may influence their blood pressure.
Higher intake of berries, apples, pears, and red wine — all of which are high in flavonoids — was shown to be related with lower systolic blood pressure, but not with lower diastolic blood pressure in the study.
A reduced abundance of bacteria from the genus Parabacteroides and a higher abundance of bacteria from the Ruminococcaceaefamily of bacteria were also found in the study population.
The University of New Mexico’s Prof.
There is presently just minimal data to support the claim that flavonoid supplements deliver the same advantages as dietary flavonoids, she continued.
Cassidy believes that in the long run, scientists will be able to develop prebiotic or probiotic meals that will aid in the reduction of blood pressure by encouraging the breakdown of flavonoids by gut bacteria.
Tracy Parker, who works as a senior dietician at the British Heart Foundation and was not involved in the study, expressed delight at the results of the new research.
“Eating a well-balanced diet that includes lots of fruits and vegetables, getting regular exercise, and keeping a healthy weight are the most effective ways to keep your blood pressure under control,” she concluded.
These compounds may potentially have the additional benefit of lowering blood pressure.
Everything You Need to Know About Flavonoids
According to the findings of a recent study, the bacteria that dwell in our gut, known as the gut microbiota, may be responsible for at least some of the positive effect of dietary flavonoids on high blood pressure. The presence of high blood pressure is a significant risk factor for coronary artery disease, which ranks first among the primary causes of mortality in the United States. Researchers at Queen’s University Belfast in Northern Ireland, United Kingdom, recently conducted a study that discovered that people who ate the most flavonoid-rich foods had lower blood pressure than those who consumed the least.
- According to the scientists’ findings, consuming 1.6 servings of berries per day (each serving equaling 1 cup or 80 grams of berries) was connected with an average drop of 4.1 millimeters of mercury (mm Hg) in systolic blood pressure on a daily basis.
- When reading blood pressure, the systolic blood pressure is the first figure recorded and the diastolic blood pressure is the second.
- The variety and composition of the gut microbiota accounted for around 11.6 percent of the link between berry intake and blood pressure, according to the researchers.
- An estimated 15.2% of this relationship was attributed to the gut microbiota.
- Cassidy is also the director of the Institute for Global Food Security.
- Anthocyanins are the pigment molecules responsible for the red or blue color of many fruits, such as red grapes, blueberries, blackcurrants, and blackberries.
- It has previously been discovered that gut bacteria break down flavonoids into chemicals that are more effective in their heart-protective actions.
The researchers used this information in their study.
The scientists employed a conventional procedure that includes sequencing the genetic material of bacteria in feces samples to determine the variety and makeup of the individuals’ gut microbiota.
The participants were asked to relax for 5 minutes in the morning before the team collected three successive blood pressure readings at 3-minute intervals throughout the rest of the morning.
A wide range of additional characteristics that may have an impact on the participants’ blood pressure were taken into consideration, including their gender, age, smoking status, medication usage, physical activity, and family history of coronary artery disease (CAD).
Increasing the consumption of fruits and vegetables such as berries, apples, pears, and red wine — all of which are high in flavonoids — was shown to be related with reduced systolic blood pressure but not diastolic blood pressure.
A reduced abundance of bacteria from the genus Parabacteroides and a higher abundance of bacteria from the Ruminococcaceaefamily of bacteria were also found in the study population as well.
MNT was informed by Professor Cassidy that frozen berries, which preserve their anthocyanin content, might be a more cost-effective option.
Cassidy, might be developed in the future to aid in the reduction of blood pressure by encouraging the breakdown of flavonoids by gut bacteria.
In addition to receiving support from the United States Highbush Blueberry Council, Prof.
In a statement, Tracy Parker, a senior dietician at the British Heart Foundation who was not involved in the study, expressed delight at the new findings.
The authors acknowledge that their study has certain limitations, including the fact that foods high in flavonoids also contain other health-promoting compounds, such as resveratrol, which they believe may have contributed to the findings. They may also be beneficial in lowering blood pressure.
They are recognized for their antioxidant effects, and this variety of flavonoids is no exception. They may be useful in the management of the symptoms of cardiovascular disease. Flavanols may be found in the following foods:
- Onions, kale, grapes and red wine, tea, peaches, berries, tomatoes, lettuce, scallions, broccoli, and other vegetables
These forms of flavonoids are found in abundance in foods that are high in nutrients. They are as follows:
- White tea, green tea, oolong tea, black tea, apples, purple and red grapes, blueberries, strawberries, cocoa and chocolate goods are some of the options available.
Flavones are the pigments found in flowers that are blue or white in color. They also serve as a natural insecticide, shielding leaves from the attack of damaging insects. Flavones may potentially have anti-inflammatory properties in the body. You can find them in the following places:
Known for their anti-inflammatory effects, flavanones are found in many plants. They may also be beneficial in the management of your weight and cholesterol. Flavanones are present in the following foods:
Isoflavones may be beneficial in maintaining hormonal balance in your body. Isoflavonoids are found mostly in soy and soy products, as well as in some other legumes such as fava beans and lentils.
A group of naturally occurring pigments known as anthocyanins are responsible for the vibrant colors of flowers such as red, purple, and blue. They’re most commonly seen on the outer peel of berries and berry products such as the following:
- Red and purple grapes, red wine, cranberries, blueberries, strawberries, and blackberries are all good choices.
Flavonoids aid in the regulation of cellular activity as well as the elimination of free radicals that cause oxidative stress in the body. In layman’s words, they help your body perform more efficiently while also protecting it from the pollutants and pressures that come with everyday life. Flavonoids are also extremely potent antioxidants and anti-inflammatory agents. Antioxidants aid in the defense of the body against potentially hazardous chemicals that may be introduced into the system. Antioxidants are produced naturally by the body, but they may also be found in foods such as dark chocolate, lentils, and a variety of fruits and vegetables.
- As a result of inflammation brought on by allergens, bacteria, toxins, and other irritants, people might experience a variety of painful symptoms.
- Flavonoids can be beneficial to the body in a number of different ways.
- According to a review published in 2015, at least five subtypes of flavonoids have been shown to have a demonstrable effect on the reduction of high blood pressure.
- The Journal of Translational Medicine released a research in which it was discovered that those who ingested greater amounts of flavonoids as part of their diet had a decreased chance of having a cardiovascular event.
- A diet rich in flavonoids may also lower your chances of developing type 2 diabetes.
- More study, on the other hand, is required to demonstrate the effectiveness of flavonoids as blood sugar controllers.
- Certain flavonoids, according to recent research, may be able to prevent cancer cells from proliferating.
- There are still more research that must be done to determine whether flavonoids can be employed as an effective cancer treatment.
They have potent antioxidant effects and can aid in the management of inflammation-related symptoms. Researchers are only beginning to understand the potential of flavonoids as a medical treatment, but the results thus far are encouraging.
The Best Flavonoid-Rich Foods You Can Eat
When you become a member of Outside+, you will have access to everything we post. Getting enough of fresh fruit into your diet is a smart idea no matter what sort of diet you’re on, and this is no exception. In general, fruits and vegetables are fantastic options for your health. If you want to keep your brain sharp, maintain a healthy heart, and even reduce your cancer risk, fruits and vegetables are the best choices. The reason for this is due to flavonoids, a type of plant chemical that acts as antioxidants in the body, fighting oxidative damage caused by free radicals.
Find out which foods are genuine flavonoid standouts, including some that aren’t just fruits and vegetables but also contain a significant amount of these beneficial nutrients.
Make sure you’re eating a variety of different flavonoids
Subscribe to Outside+ and you’ll get access to everything we post. Consuming a large amount of fresh fruits and vegetables, regardless of what type of diet you are following, is not a secret. Overall, fruits and vegetables are superior health foods – and they’re especially beneficial if you’re wanting to preserve mental sharpness while also maintaining a healthy heart and reducing your cancer risk. This is due to flavonoids, a type of plant chemical that acts in the same way as antioxidants in the body to combat oxidative stress.
Explore the list of foods that are major flavonoid standouts, including some that aren’t just fruits and vegetables, but that include a significant amount of these beneficial nutrients as well.
- Anthocyanidins (also known as anthocyanins)
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These are the most flavonoid-packed foods
Anthocyanidins (or anthocyanins); Flavan-3-ols; Flavonols; Flavones; Flavonones; Isoflavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones; Flavones;
Is it really a surprise that kale contains a high concentration of flavonoids? It’s difficult to compete with the numerous health benefits that this dark leafy green provides, and you can now add flavonoids to the already lengthy list. In addition to being high in flavanols, a subclass of antioxidants with several antioxidant effects, kale may also be advantageous for cardiovascular disease and overall heart health, according to research.
Red cabbage is another another excellent source of anthocyanins, a subclass of flavonoids that has been shown to be cancer-protective and to be beneficial to cardiovascular health. In a 100-gram meal, it contains an amazing 72.98 milligrams of total anthocyanins, making it a powerful antioxidant.
Red cabbage may not be as well-known as the more recognized green cabbage, but it is a kind that provides a slew of other health advantages, including a high concentration of vitamin K and fiber.
Red cabbage is another another excellent source of anthocyanins, a subclass of flavonoids that has been shown to be cancer-protective and to be beneficial to heart health (and is hence recommended). In a 100-gram serving, it contains an amazing 72.98 milligrams of total anthocyanins, making it one of the most powerful antioxidants available. However, while red cabbage is less popular than its green counterpart, it is a kind that provides several health advantages, including a high concentration of vitamin K and fiber.
Almost certainly, you’ve heard about the numerous health advantages of drinking green tea. However, it is not only this sort of tea that is beneficial to your health; almost every type of tea may provide you with a significant amount of flavonoids. Flavan-3-ols are found in abundance in all three types of tea: black, green, and oolong. As a result of their high catechin concentration, green, white, and oolong teas are particularly high in this specific subclass of flavonoids. Theaflavins and thearubigins, which are flavan-3-ols that are not found in green, white, or oolong tea, may be found in black tea, which may provide you with a little more variety in the types of flavonoids you consume.
However, no matter which hot beverage you like, you’ll get a substantial dosage of flavonoids.
Citrus fruits are perhaps best recognized for their high concentrations of vitamin C, but they are also high in flavanones, a subclass of flavonoids that is beneficial in the prevention and treatment of inflammation. It’s astonishing how concentrated flavanones may be in citrus fruits, and it’s even more shocking how concentrated they can get when you juice your citrus. For example, if you choose grapefruit juice (which contains anywhere from 19 to 31 milligrams of flavonoids per 100-gram serving) rather than raw grapefruit slices, you’ll obtain a higher concentration of flavonoids.
With 42.57 milligrams of flavonoids per serving and fresh orange juice containing 29.48 milligrams of flavonoids per serving, oranges are a particularly good value for money.
One specific flavonoid subclass may be found at the highest concentration in soybeans, regardless of the way in which they are consumed. They have a high concentration of isoflavones, which can aid in the regulation of hormones throughout the body. While isoflavones aren’t present in many other foods (although black beans do have a minor quantity), you’ll find a significant amount in edamame, tofu, tempeh, and soymilk. Wherever feasible, choose organic soy because it has the potential to be a genetically modified crop.
One specific flavonoid subclass may be found in abundance in soybeans, no matter what form they are consumed in. The isoflavone content of these foods is high, which can aid in hormone balance throughout the body.
While isoflavones are not present in many other foods (although black beans do have a small quantity), you’ll find a significant amount in edamame, tofu, tempeh, and soymilk, among other things. In order to avoid genetically modified organisms (GMOs), organic soy should be used wherever feasible.
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High Intake of Flavonoids May Help Lower Diabetes Risk
A high intake of flavonoid-rich foods, especially fruits and vegetables, was shown to be associated with significant decreases in incident diabetes risk, according to the findings of a large-scale observational research published in the Journal of Nutrition. Many of the health benefits associated with flavonoids, a diverse class of polyphenols, have been linked to metabolic health benefits such as reduced risk of cardiovascular disease, obesity, hypertension, and other conditions. Some meta-analyses have even found a statistically significant relationship between habitual flavonoid intakes and reduced risk of type 2 diabetes.
For this study, the authors used the health outcomes of 54,787 participants in the Danish Diet, Cancer, and Health study to determine which sub-populations might benefit the most from higher flavonoid intakes.
Flavonoid intakes were determined through the use of food frequency questionnaires that were designed to capture a wide range of flavonoid sources.
According to the findings of the study, while total flavonoid consumption was shown to be inversely linked with diabetes risk, the favorable connection appeared to plateau at moderate flavonoid intake and was not affected by smoking status, BMI, physical activity level, or sex differences.
Of the six subclasses of dietary flavonoids that were studied, four (flavonols, flavonol monomers, flavanol oligo + polymers, and anthocyanins) were shown to be related with a decreased risk of diabetes when taken in amounts ranging from moderate to high in quantity.
While no mechanisms of action can be demonstrated in observational studies, the authors identify numerous areas of activity that researchers have suggested might be the cause of this effect.
” Their particular mechanics, on the other hand, have yet to be discovered.”