Times of the Islands Spring 2017

shape up
Chocolate, grapes and your heart
By Tamika Handfield MS, RD, Nutrition in Demand
In February, we celebrated Valentine’s Day and observed
Heart Health Awareness Month. So it is a perfect time to
talk about phytonutrients—a class of chemicals found
in various plant foods that offer health benefits. Here
we will cover only two—flavonoids and polyphenols.
It may surprise you that chocolate has phytonutrients!
Various research studies now suggest chocolate
has some heart-healthy benefits—such as helping to
lower cholesterol levels and decreasing the likelihood
of suffering a stroke. However, there is a disclaimer;
it seems only dark chocolate offers these benefits
because of a class of phytonutrients known as flavonoids.
(Sugary milk chocolate has been associated with
obesity, tooth decay, and acne.) Cocoa beans, from
which dark chocolate is made, are a very good source of
flavonoids. However, the high flavonoid content gives
cocoa a naturally strong taste. To make it more palatable,
cocoa is processed which leads to the decrease of
the flavonoid properties and benefits. As in all things,
moderation is the key.
Another class of phytonutrients that offer
heart-protective benefit is polyphenols. Polyphenols
have become quite popular in recent years because,
like its counterpart flavonoid, it helps to prevent blood
clots, lower blood pressure and improve the function of
the blood vessels—all leading to better heart function.
While there are thousands of polyphenols, the one
that has gotten the most media coverage is resveratrol.
It is common knowledge now that a glass or two
of red wine consumed daily can help to prevent heart
disease; however, not everyone wants to drink wine
or any other alcohol and may be wondering how they
can get the same benefits. Luckily, many other foods
such as grapes, apples, onions, soy, peanuts, berries,
and several other vegetables and fruits are packed with
polyphenols!
Additionally, research shows that indeed grape
juice made from Concord grapes offer the same protection
as red wine (and in some cases, more). The
reason for this is that some of the chemicals used to
prevent fungal growth on the
grapes destroy some of the
resveratrol. Red and dark-purple
grapes consumed with the
skins are also good sources of
vitamins C, E, potassium and
fiber. It is important to remember, though, that much
of the nutritional benefit of the grape is found in its
skin and seeds rather than the pulp. I have seen many
people sit and painstakingly peel the skin off and, at
the same time, unknowingly discard most of the nutritional
value.
Grapes are an amazingly refreshing low-calorie
snack and can be enjoyed in a variety of ways:
• Freeze grapes for a cool snack on a hot summer day;
• Serve stewed grapes with meat items;
• Add grapes to pasta dishes for a touch of sweetness;
• Add to a green salad or fruit salad;
• Serve grapes with wine, cheese and crackers as a
delectable party food;
• And my husband swears that grapes with lightly
salted peanuts is a snack compared to none other.
So, go ahead and show your heart some love
through making wise food choices. a
This article is brought to you by Nutrition in Demand,
a nonprofit aimed at raising health and healthy eating
through a variety of workshops, seminars, nutrition
and physical activity camps, culinary and nutrition
education classes for schoolchildren, public service
announcements, and print and visual media. For more
information on Nutrition in Demand, please visit our
website: www.nutritionindemand.com or follow us on
social media — Facebook, Instagram, and Twitter.
Times of the Islands Spring 2017 77