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September 2001 Newsletter Chocolate - Good Or Bad? Most people enjoy a good piece of chocolate, and there are those who recall with embarrassment a midnight trip to the convenience store because they had to have this magical substance immediately. Giving a gift of chocolate is associated with endearment and love. Usually the thought of chocolate engenders some pleasant memory. What is this mystique about chocolate that other foods do not seem to have? For example, we do not become emotional about a piece of broiled halibut. We would certainly raise an eyebrow or two if we heard our friend recounting an emergency trip to the grocer’s for fish. The use of chocolate has a long history, much of which originates in South America. Cacao, the bitter and favorable component of what we call chocolate today, was used in religious ceremonial rituals. Only the high priests and priestesses were allowed to partake of the bitter drink. The euphoria they felt contributed to the transcendental experience by which they communicated with the spirit world. When the Spaniards conquered the Indians, they took cacao back to Europe with them. Here the drink was mixed with milk and sugar to become chocolate, as we know it now. It is said that in France the chocolate drink became so popular in local pubs that it out sold the beer. In addition, the drink was banned by the authorities and deemed “ the devil’s drink”, because of its mind altering properties. So what exactly is in chocolate to explain it’s attraction? Several psychoactive chemicals have been identified. These include caffeine (a stimulant), theobromine (structurally similar to caffeine), serotonin (a neurotransmitter with mood elevating effects), and phenylethylamine (a natural amphetemine-like compound). Moreover, chocolate was found to contain anandamide, a substance which occurs naturally in the brain. This substance mimics the effects of drugs such as marijuana. Scientifically, it is unclear as to whether these constituents are at high enough levels to make a person attracted to chocolate. However, one can certainly see the association with feeling calm, energized, and being in a good mood after eating chocolate. Surprisingly, chocolate is actually nutritious. It is a good source of folic acid, copper, magnesium, and antioxidants including flavonoids. The antioxidant content in a 40-gram bar of dark (not milk) chocolate is equivalent to 2 days’ worth of fruits and vegetables. In fact, cacao powder is believed to surpass green tea and garlic as a protective antioxidant food. Be aware that these statements refer to the dark, unsweetened version of chocolate and not the traditional candy bar at your local grocery. On the negative side, cacao butter is high in saturated fat and can raise serum cholesterol levels. Approximately 30% of the fat in chocolate consists of stearic acid which has been implicated in coronary heart disease. Chocolate may be a factor in kidney stone formation as it is rich in oxalates. Additionally, eating chocolate may contribute to heartburn and food sensitivities. In conclusion, the nutritionist’s approach to indulging in chocolate would be to proceed with caution and prudence. I would certainly recommend enjoying a good piece every now and again, but take the time to purchase a quality brand and select dark variety over milk chocolate. Joy Pacitto is a board certified clinical nutritionist with a private practice in Rocky Hill, CT. Joy’s clinical protocols reflect her belief in a holistic model of healing and living. Joy can be contacted at her office, Nutritional Therapy, 860-529-8313.
Ask Maribeth! I’ve heard that it’s possible to make cheesy-tasting foods by combining certain plant-based ingredients. What are these ingredients, and what do I do with them to make a really good macaroni and cheese? A growing number of people are choosing to cut back on dairy products for reasons that range from an effort to reduce intake of fat, cholesterol, and contaminants, to the belief that humans, like other mammals, are intended to drink only their own species’ milk, and to wean after infancy. Fortunately, there are an abundance of plant-based ingredients that can be used to make delicious versions of macaroni and cheese. As Robert Cohen, executive director of the Dairy Education Board says, “Why should we be eating fat, cholesterol and hormones, when there are so many wonderful healthy and delicious alternatives?” Most people already know about tofu, but few realize just how much robust flavor its cousin miso adds to non-dairy cheeses. This fermented soybean paste comes in many varieties, so when choosing which kind to take home from the store, just go with whatever a particular recipe recommends. Nutritional yeast is another flavor superstar, nearly indispensable because it tastes just like — cheese! Usually sold in the bulk-bin section, nutritional yeast can last for a year if kept in a tightly covered jar. For richness, tahini rules. Made from ground-up sesame seeds, this creamy spread will last for months in the refrigerator. Like all natural nut or seed butters, tahini requires a good stir before use. If any of these ingredients seem daunting, don’t be afraid! You’ve read this far, so you’re undoubtedly ready for the next step. Gather the ingredients for any one of the following recipes (Ask Garden of Light staff for help, if needed!) and let us know how you like the end result. Maribeth Abrams has been praising the glory of vegetarian living for the past several years by teaching people how to cook easy, scrumptious foods free of animal ingredients. In this column, Maribeth will answer questions related to all things vegan or vegetarian: lifestyle issues, recipes, nutrition, and more. Questions can be e-mailed to michael@gardenoflight.net
Vitamin E In Soy Most Potent Scientists at Johns Hopkins School of Public Health found that gamma-tocopherol, a form of vitamin E, is associated with a lower risk for developing prostate cancer. The researchers, led by Kathy J. Helzlsouer, found that gamma-tocopherol, found mostly in soy-based foods, appeared to promote prostate health by enhancing the effects of alpha-tocopherol and selenium. In fact, researchers suggest that gamma-tocopherol may have greater antioxidant benefits than its cousin, alpha-tocopherol. In a case-controlled study of 10,456 males, 110 developed prostate cancer. By studying serum levels of alpha- and gamma-tocopherol and selenium levels, it was found that men with the highest levels of gamma-tocopherol had a five-fold decrease for the risk of prostate cancer. “There’s a protein in your liver that prefers alpha over all other forms of vitamin E,” said Brent Flitkinger, a nutrition researcher scientist at Archer Daniels Midland Co. “That’s not to say that there might be something in your body that gamma might be beneficial for. Information is just starting to come out about gamma, making it an exciting area.” Flitkinger stated that some assays have shown that the gamma form holds higher antioxidant levels than the alpha form. Reference: Journal of the National Cancer Institute, 2000: 92, 24:2018-23.
NADH For Energy And Jet Lag Chronic fatigue syndrome (CFS) affects an estimated 800,000 North Americans. Beyond experiencing extreme and persistent fatigue, CFS sufferers often have a complex array of complaints: from headaches and an inability to concentrate to muscular pains and sleep disturbances. Because many CFS symptoms resemble those of other disorders, diagnosis is difficult. The good news for CFS sufferers is that new research shows a nutritional supplement, NADH, may offer real relief. NADH (nicotinamide adenine dinucleotide) has been found to be a safe and effective natural therapy that can reduce and relieve some of the debilitating symptoms of CFS, especially the lack of energy. Research on NADH’s efficacy in treating CFS showed that elevated serotonin levels for 75% of the patients fell to normal limits following NADH therapy. Studies using a special diagnostic blood test have shown that after taking NADH orally, CFS patients experienced increased energy, more muscle strength, and reduced muscle pain. Memory problems, depression, and cognitive impairments associated with CFS were improved after taking NADH. Because NADH is so effective at increasing energy in CFS sufferers, it may also be a possible energy-producing therapy for other energy-depleting conditions. A most interesting recent study looked at whether NADH could counteract the effects of jet lag. In a double-blind, placebo-controlled clinical study, aviation and space medicine researchers investigated the effects of a NADH supplement on the mental and physical impact of jet lag after long-distance travel. Study participants traveled on “red eye” flights spanning four time zones. The morning following the flights, subjects were randomly given 20 mg of NADH or a placebo. The NADH group achieved significantly better performance on critical thinking tests and skilled motor activities compared to the placebo group. Reference: Annals of Allergy, Asthma, and Immunology, 1999; 82:185-91.
Studies Show SchoolChildren Undernourished A growing percentage of British schoolchildren are undernourished to a degree that is likely to adversely influence their physical and mental development, according to the 800-page report of the National Diet and Nutritional Survey of British Children of school age. Intakes of protein and calories had fallen, putting teenagers, especially girls, at risk of mild protein malnutrition. Of equal importance is the finding that many minerals and the B vitamins are now under-consumed despite the wide availability of whole foods and information on healthy eating. Biochemical evidence of mild iron deficiency was found in 36% of 15 to 18-year-old girls. Mild iron deficiency has been found to have a small but discernible effect on concentration, reading ability, and energy levels. Calcium intakes are also poor and are below the RDA for 12% of girls and 6% of boys, with teenagers being at greater risk. Magnesium fares the worst of any mineral with slightly over 50% of all girls age 11 to 18 years having intakes likely to be below the RDA. The blood tests of vitamin B status reveal approximately 8% of the entire group having low levels of folate, 10% being low in vitamin B6, and an amazing 75% or more being deficient in vitamin B2. Although this extensive study was conducted on British school children, because of similar diets, we may expect parallel concerns over the nutritional needs of North American children being met as well. Reference: Dr. Alan Stewart, Research Bites, HFB, December 2000.
A Healthy Start Scientists recognize that specific polyunsaturated fatty acids (PFAs) are required for the development of a baby’s brain, nerves, heart, and eyes. Furthermore, research has revealed that pregnant North American women do not get enough PFAs in their diet, even when they are not necessarily trying to limit fat intake. Adopting a low fat diet without considering the kind of fatty acids eaten will likely not supply enough of the proper PFAs required for optimal fetal brain development. During pregnancy and the first 12 to 18 weeks after birth are the most critical times for a woman to consume the essential fatty acids (EFAs) her body will ultimately convert into the PFAs her baby cannot yet make on its own. EFAs are grouped into two families known as omega-6 and omega-3 fatty acids. Fatty-acid nutrition is crucial to developing full cognitive and visual potential and deterring common conditions such as diabetes, cardiovascular disease, retinitis, poor night vision and dyslexia. Seventy percent of the total number of brain cells are developed before a child is born. During the period of the most rapid fetal and infant growth, which begins at conception and continues until roughly 18 weeks of age, the integral PFAs are the omega-3 DHA and the omega-6 arachidonic acid (AA). These two fatty acids are integrated into fetal and central nervous system membranes, including brain, nerves, and retina. Visual acuity also depends on DHA, which attaches to the outer layers of rod photoreceptors in the retina. Even a marginal DHA deficiency can have long-term effects on visual development. Dennis Hoffman, Ph.D., and colleagues from the Retina Foundation of the Southwest in Dallas, TX, have proposed DHA be added to infant formulas to improve visual acuity as well as cognitive function. Overall, North American women are less able to provide adequate DHA levels during pregnancy and lactation, even compared to women from other countries. Consequently North American-born babies stand a good chance of having sub optimal DHA levels. David L. Hachey, M.D., from the Baylor College of Medicine in Waco, TX, reports that women with low DHA levels may suffer more obstetric complications. A study revealed that supplementing pregnant women with fish oil, which supplies DHA, reduced this and other obstetric complications. In addition, full-term babies born to the supplemented mothers were generally healthier and more likely to survive than their counterparts born to non-supplemented mothers. Adding DHA to infant formulas, although instituted in 50 other countries and approved by the expert panel of the World Health Organization, has not yet been adopted in the U.S. Reference: Am J Clin Nutr 1993, 703S-10S.
Health Tip Esterfied vitamin C is vitamin C that has been water processed in a way that mimics the human metabolic cycle by pomoting oxidative changes. The result is a non-acidic form of vitamin C that appears to be four times more bioavailable than regular vitamin C. A study performed by Dr. Howard Hunt, Professor Emeritus at University of California San Diego, showed that Ester-C increased the levels of ascorbic acid in white blood cells to 300 to 400 percent of the baseline ascorbic acid level. Ester-C is a form of vitamin C that has natural metabolites. These natural metabolites are involved in the transport of vitamin C through the cell membrane. Reference: Wright, J.V., Suen, R.M., Kirk, F.R. “Comparative studies of “Ester-C” versus L-ascorbic acid.” International Clinical Nutrition Review, 2000; 10:267-70. |
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