Seth’s blog

A new study in the Journal of Nutrition:

Dark chocolate contains high concentrations of flavonoids and may have antiinflammatory properties. We evaluated the association of dark chocolate intake with serum C-reactive protein (CRP). The Moli-sani Project is an ongoing cohort study of men and women aged 35 y randomly recruited from the general population. By July 2007, 10,994 subjects had been enrolled. Of 4849 subjects apparently free of any chronic disease, 1317 subjects who declared having eaten any chocolate during the past year (mean age 53 ± 12 y; 51% men) and 824 subjects who ate chocolate regularly in the form of dark chocolate only (50 ± 10 y; 55% men) were selected. . . . The European Prospective Investigation into Cancer and Nutrition FFQ was used to evaluate nutritional intake. After adjustment for age, sex, social status, physical activity, systolic blood pressure, BMI, waist:hip ratio, food groups, and total energy intake, dark chocolate consumption was inversely associated with CRP (P = 0.038). When adjusted for nutrient intake, analyses showed similar results (P = 0.016). Serum CRP concentrations [geometric mean (95% CI)] univariate concentrations were 1.32 (1.26–1.39 mg/L) in nonconsumers and 1.10 (1.03–1.17 mg/L) in consumers (P < 0.0001). A J-shaped relationship between dark chocolate consumption and serum CRP was observed; consumers of up to 1 serving (20 g) of dark chocolate every 3 d had serum CRP concentrations that were significantly lower than nonconsumers or higher consumers. Our findings suggest that regular consumption of small doses of dark chocolate may reduce inflammation.

These findings, like previous epidemiology of chocolate, suggest that ordinary dark chocolate produces these benefits. You don’t have to process the chocolate in special ways or preserve it in special ways. Mars, the company behind Cocoavia, a line of chocolate products that emphasizes health benefits, makes the opposite claim:

Like green tea and red wine, cocoa beans contain naturally occurring compounds called flavanols that scientists believe help promote blood flow, circulation and a healthy heart. But traditional cocoa processing often [emphasis added] destroys these natural compounds. After years of research, the makers of Dove® Brand Chocolates have perfected a breakthrough Cocoapro® process, the only patented process that retains high levels of the flavanols found naturally in cocoa.

Well, how often is “often”? And what fraction of the flavanols are destroyed by ordinary processing?

More on the benefits of chocolate: Part 1. Part 2.

Tim Lundeen’s sister Miriam wrote this:

Tim and I have been having conversations about health, diet and blood sugars for several years and I figured I was insulin-resistant with mild blood sugar dysregulation, but never was more than interested. About two months ago after a move cross-country with the accompanying stresses, I became more acutely concerned about my metabolic damage and was in a place where I could pay attention and do something about it. At Tim’s recommendation, I read Dr.Bernstein’s Diabetes Solution and Jenny Ruhl’s Blood Sugar 101 and started monitoring my blood sugar with a glucometer. Initially, my morning readings were usually 91-94. Not too bad but not the 83-85 that is “normal” [i.e., optimal]. I started waiting till I was hungry or when I would normally eat and then take my blood sugar again. If it was 85 or below I would eat a normal meal with an awareness of the carb content and eat smaller portions of these foods. Then I would monitor my postprandial (post-meal) blood sugars about every hour and see when and how high my spike was. If it was too high (over 140 for sure, and in the 130’s probably) I would adjust the amount of carbs downward. If my blood sugar was over 86 and I wasn’t famished I would distract myself with some engaging activity and check my sugar again when I noticed I was hungry. If I became really famished but my sugar was still not under 86, I would have a no-to-low carb snack like almonds, walnuts, left-over meat or a salad. Then I’d wait till I was hungry again. After a few weeks of doing this my morning sugar was consistently 81-85. If I ate off-plan and had an occasional 94, that was fine by me. I was happy about my blood sugars, but the pleasant surprise came when I had a physical exam at my doctor’s. I had lost 20 pounds without even noticing! [She is 5 feet 5 inches tall. After losing 20 pounds her weight was 155.] I was amazed since I had tried to diet a number of times over the last 10 years and my weight just kept creeping up. This has been the most fun and healthy weight loss program I could imagine. I am hoping my carbohydrate metaboliism will eventually recover and I will again be able to eat more carbs without weight gain and metabolic damage.

I am doing something similar for a few days, too soon to tell the results. About six months ago, to help write a chapter in my self-experimentation book about diabetes, I got a glucometer and started testing myself regularly. I was displeased to find that my morning readings were about 91, like Muriel’s, and further displeased to find that eating less carbs didn’t help.

Blood sugar testing isn’t cheap, but it’s easy and painless. The glucometer I use is Abbott’s Freestyle Lite (which is free). It’s painless if you get the blood from your arm. The test strips cost about 60 cents each.

1. High cholesterol and heart disease — myth or truth?
2. Self-experimentation on mood
3. Email interview with me about the Shangri-La Diet in Portuguese and English
4. Do what you love getting good at
5. Things to hate about Singapore

Thanks to Dave Lull and Patri Friedman.

In an editorial about the effect of vitamin-mineral supplements in the prestigious American Journal of Clnicial Nutrition, the author, Donald McCormick, a professor of nutrition at Emory University, writes:

This study is a meta-analysis of randomized controlled trials that were previously reported. Of 2311 trials identified, only 16 met the inclusion criteria.

That’s throwing away a lot of data! Maybe, just maybe, something could be learned from other 2295 randomized controlled trials?

Evidence snobs.

A just-published study compared the effects of dark chocolate (flavonol-rich) and white chocolate (no flavonols) on 19 persons with high blood pressure and impaired glucose tolerance. The dark chocolate reduced blood pressure by 4 points (both systolic and diastolic) and improved insulin sensitivity.

I really should test this myself. There is plenty of similar evidence.
Earlier post.