The Power of Polyphenols
Polyphenols have been linked to many health benefits, especially as it pertains to avoiding chronic diseases. Reduced risk of stroke and diabetes, as well as improvement to your lipid profile, blood pressure, insulin resistance, and inflammation have all been linked to consumption of polyphenols. These micronutrients that occur in plants impact your gut microbiota, having an antioxidant effect on the body when consumed. Let’s take a look at a few ways you can consume more polyphenols below.
Chocolate
Cocoa (from the cacoa bean) is an antioxidant and prebiotic (meaning it feeds and supports the growth of health-promoting bacteria in your gut!). Cocoa powder has been linked with positive effects on the immune system as well as positive effects on gut associated lymphatic tissue (GALT) that is anti-inflammatory. Lastly, it has been suggested that cocoa may reduce stress related hormones (cortisol).
Suggestion: When looking for a chocolate bar, opt for low or no refined sugar, organic, and at least 70% cocoa. Alternative ways to consume are to use an unsweetened cocoa powder or cocoa nibs in your smoothie bowls or oatmeal
Fruits
Certain types of fruits, including apples, dark colored berries, plums, red grapes, and strawberries all contain polyphenols. When eaten, these fruits can have antioxidant and anti-inflammatory effects on the body, as well as improve cardiovascular health.
Red Wine
Red Wine can promote good bacteria in the gut. In one recent study, it was concluded red wine consumption can significantly alter the gut microbiota (increasing the number of bacteria Enterococcus, Prevotella, Bacteroides, Bifidobacterium, Bacteroides uniformis, Eggerthella lenta, and Blautia coccoides–Eubacterium rectale groups), and also decreasing triglycerides and total cholesterol. The study concluded that red wine may attribute lowering cardiac disease, and have a positive effect on blood sugar.
Suggestion: Try a few ounces of cabernet sauvignon, pinot noir, merlot, or Syrah.
Coffee
While there is mixed research as it pertains to coffee, some research suggests coffee can support a healthy microbiome and support weight loss. However, it can be an irritant for some and should be used sparingly. For those who like coffee but find it causes heartburn or anxiety, I highly recommend Teeccino.
Tea
Four types of tea have polyphenols with health benefits, including: green (non-fermented) tea, oolong (partially fermented) tea, black (fully fermented) tea, and Pu’er (post-fermented) tea. Pu’er tea originated in the Yunnan Province in imperial China and was used as a medicinal drink for the treatment of colds and poor digestion. Today, Pu’er has been linked with improvement of type II diabetes, improving hypoglycemic conditions, and possibly relating to anti-obesity effects. Black teas contain polyphenols that have anticancer and antifungal properties which help to prevent DNA damage. Green teas can help how the body handles glucose, as well as help with weight loss.
Heal Your Gut, Heal Your Life!
With Love,
Katherine
Is your gut causing you issues? Do you need help losing weight, or maintaining weight loss? Book an appointment with me to see if the Ahimsa Signature Plan can help you.
Sources:
Jensen, Gitte S, et al. “Reduction of Body Fat and Improved Lipid Profile Associated with Daily: CIA.” Dove Press, Dove Press, 24 Mar. 2016,https://www.dovepress.com/reduction-Of-body-fat-and-improved-lipid-profile-associated-with-daily-peer-reviewed-fulltext-article-CIA.
Wood, Elanor, et al. “Blueberries and Cardiovascular Disease Prevention.” National Library of Medicine, U.S. National Library of Medicine, 11 Dec. 2019, https://pubmed.ncbi.nlm.nih.gov/31776541/.
Soto-Vaca, Adriana, et al. “Evolution of Phenolic Compounds from Color and Flavor Problems to Health Benefits.” ACS Publications, ACS Publications, 9 May 2012, https://pubs.acs.org/doi/10.1021/jf300861c.
Queipo-Ortuño, María Isabel, et al. “Influence of Red Wine Polyphenols and Ethanol on the Gut Microbiota Ecology and Biochemical Biomarkers.” OUP Academic, OUP Academic, 2 May 2012, https://academic.oup.com/ajcn/article/95/6/1323/4568378.