Diets rich in
antioxidant phytonutrients called polyphenols are associated with lower
systemic inflammation and improved health.
Resveratrol, abundant in dark chocolate, red wine, berries, and nuts is
one of the most studied phenolic compounds.
A growing number of small studies have linked supplementation with
resveratrol to improvements in blood cholesterol, body fat percentage, weight,
exercise performance and recovery, and biomarkers of inflammation. A new experimental study in mice has
revealed that polyphenols may help protect against obesity and related
metabolic diseases by promoting the "browning" of white fat tissue. Unlike most fat stores, brown fats are very
metabolically active and promote the breakdown of fat stores.
In the study,
female mice fed a high-fat diet supplemented with resveratrol were found to be
40% less likely to develop diet-induced obesity than control mice whose diets
were not supplemented with the polyphenol compound. Resveratrol appeared to induce brown-like fat
formation in white fat by increasing the expression of genes specific to brown
fat cells and stimulating fatty acid breakdown.
While it is not
known whether resveratrol stimulates the browning of white fats in humans, some
studies in humans suggest resveratrol has similar metabolic
effects. For example, in a 2014 randomized
cross-over experimental study, researchers found 30 days of 150mg resveratrol supplementation
significantly decreased fat cell size compared to placebo. The study also revealed that resveratrol
supplementation resulted in increased expression of genes involved in fat
breakdown.
What to do: While preliminary evidence is encouraging, larger
studies need to be conducted to truly determine whether it is useful and safe
to supplement with resveratrol. In the
meantime, there is plenty of evidence that consuming a diet high in polyphenols
helps to reduce inflammation and improve chronic disease risk. Foods richest in polyphenols include cocao
powder and dark chocolate (look for at least 70% cocoa), flax seeds,
blueberries, red grapes, red wine, pecans, hazelnuts, plums, and
artichokes. Most herbs and spices also contain
high levels of polyphenols. Foods
especially high in resveratrol specifically, include purple grape juice, red
wine, red grapes, peanuts, cocoa, blueberries, and cranberries.
Adapted from
article available at:
Sources:
Wang S, X Liang,
Q Yang. Resveratrol induces brown-like adipocyte formation in white fat through
activation of AMP-activated protein kinase. International
Journal of Obesity. 2015 39: 967–976. DOI:10.1038/ijo.2015.23. Published
online ahead of print March 12, 2015.
Konings E,
Timmers S, Boekschoten MV et al. The effects of 30 days resveratrol
supplementation on adipose tissue morphology and gene expression patterns in
obese men. International Journal of Obesity. 2014 Mar;38(3):470-3. DOI:10.1038/ijo.2013.155. Published online ahead of print Aug 20,
2013.
Timmers S, Konings E, Bilet L et al. Calorie
restriction-like effects of 30 days of resveratrol supplementation on energy
metabolism and metabolic profile in obese humans. Cell Metabolism. 2011 Nov 2;14(5):612-22. DOI: 10.1016/j.cmet.2011.10.002.
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