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TRANSCRIPT
The Power of Purple: Health Benefits of
Polyphenols and How To Get More In the Diet
June 20, 2017
Today’s Speakers
2
Alex Caspero MA, RD, CLT, RYTTaylor C. Wallace, PhD, CFS, FACN
Learning Objectives
• Identify the properties of polyphenols and the food sources
where you can find them
• Articulate the research behind the health benefits of foods
delivering polyphenols, like anthocyanins
• Help families get more purple-hued foods and beverages into
their diets with culinary tips and tools
3
Polyphenols Behind the Power of
Purple Foods
Taylor C. Wallace, PhD, CFS, FACN
4
Disclosures
• Think Healthy Group, Inc.
• George Mason University
• Journal of the American College of Nutrition
• Dr. Taylor Wallace – Food & Nutrition Blog
• Tone Media and NBC Universal
5
Presentation Outline
• Nutrition Facts Panel
• Polyphenols
• Anthocyanins – My Love in Life!
• Health Benefits of Foods that Deliver Anthocyanins
– Case Study: The Concord Grape
6
Nutrition Facts Panel
7
• Lists amounts of essential nutrients by law.
• No labeling of bioactives (i.e., phytonutrients) like polyphenols.
• Supplements can label the amount of a bioactive present.
Current and New Food Label
from FDA Website.
Dietary Bioactive Compounds
8
• Often referred to as phytonutrients.
• Compounds that are constituents in foods and dietary
supplements, other than those needed to meet basic human
nutritional needs, which are responsible for changes in
health status.
– NIH, Federal Register, Vol 69, No. 179: Sept. 16, 2004, pp 55821-2.
– Examples include carotenoids, polyphenols, sulfonamides,
glucosinolates and etc.
Polyphenols
• Abundant bioactives (i.e., phytonutrients) found in plants.
– Flavonoids are a major class of polyphenols
(over 7,000 identified).
• Their ring structure gives them the ability to promote
overall health.
• The gut microbiota often ferment
or metabolize polyphenols into
smaller compounds that have
health promoting properties.
9
Polyphenols in Plants
10
Hydroxy-benzoic
Acids
Hydroxy-cinnamic
AcidsFlavonoids Stilbenes Lignans
Flavonols Flavones FlavanolsAnthocyanins FlavanonesIsoflavones
Proanthocyanidins
Polyphenols
Anthocyanins
• The orange-red to blue-violet pigments in many plants
(anthos = flower; kyanos = blue)
11
Anthocyanins
• Plant compounds formed in response to
environmental stress.
– UV light
– Frost
– Soil acidity
– Deter insects
– Pollination attractants
12
Anthocyanins
• Members of the flavonoid family.
– (C6-C3-C6) skeleton
• Positive charge allows them
to absorb light in the visible
region.
• Their ring structure enables
them to promote health.
13
Anthocyanins1
• > 700 anthocyanins identified
– 96% are glycosylated
– Approximately 50% are acylated
• 27 anthocyanidins (aglycons)
– 6 are predominant in nature and
make up 90% of those identified
14
Anthocyanins1,2
• Stomach is major
absorption site.
– Anthocyanins tightly bind
to proteins like bilirubin.
• Anthocyanins and their
breakdown/metabolic
products can be found in
vascular tissue and
cross the blood-brain
barrier.
15
Anthocyanins3
• Average intake of anthocyanins by U.S.
adults is estimated to be 11.6 mg/d
– 31% of adults have zero intake.
• Top sources of purple foods in the
U.S. diet include:
– Berries
– Wine
– Grapes
– Purple Vegetables
– 100% Grape Juice
16
Anthocyanins and Heart Health4
17
Quintile Median Intake
of Anthocyanins
(mg/d)
Men Women All
1 3.8 (<5.5) 1.00 (-) 1.00 (-) 1.00 (-)
2 6.8 (5.5-8.1) 0.83 (0.70, 0.97) 0.79 (0.67, 0.94) 0.77 (0.69, 0.87)
3 9.8 (8.2-11.4) 0.82 (0.71, 0.96) 0.73 (0.62, 0.88) 0.77 (0.68, 0.86)
4 13.7 (11.5-16.6) 0.78 (0.67, 0.91) 0.67 (0.56, 0.80) 0.74 (0.66, 0.83)
5 22.2 (>16.7) 0.72 (0.62-0.84) 0.72 (0.61, 0.86) 0.72 (0.64, 0.80)
P-trend 0.0002 0.002 <0.0001
CPII Nutrition Cohort
Anthocyanins and Heart Health
• Systematic Review5
– Healthy individuals experienced consistent but non-
significant improvements in total cholesterol, LDL-
cholesterol, HDL-cholesterol and triglycerides across studies.
– Hyperlipidemic individuals experienced consistent and
significant decreases in LDL-cholesterol with consistent but
non-significant improvements in total cholesterol, HDL-
cholesterol and triglycerides.
– No effect of on blood pressure.
– ~30-35 mg/d seems to be the sweet spot.
18
Anthocyanins and Heart Health
(LDL-Cholesterol)5
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Anthocyanins and Heart Health
20
Purified Anthocyanins
• Anthocyanins
repaired
damage induced
by adding an
inflammatory
agent to human
endothelial cells.5
Case Study: The Concord grape
• Thick skin
• Crunchy seeds
• Bold flavor
• In season 4-6 weeks in fall
• Can be hard to find fresh
• Used in 100% grape juice
21
Polyphenols in Concord Grapes
• Three classes of polyphenols are in the
Concord grape:
– Phenolic Acids
– Flavonoids
• Anthocyanins
• Proanthocyanidins
– Stilbenes
The Power is in the Purple
722
Squeezing the Goodness of the Grape
• 100% grape juice maximizes the polyphenol potential of
the Concord grape.
– Whole Concord grapes are crushed – skin, seeds and all – and
heated to help release polyphenols.
23
Heart-Health Benefits of Concord Grapes
• Studies indicate Concord grapes may:
– Help support flexible arteries to promote healthy blood flow.
– Have an anti-clotting effect like red wine.
– Play a role in healthy blood pressure in certain populations.
• Nearly 20 years’ worth of research indicates that, thanks
to the Concord grape, 100% grape juice helps support
a healthy heart.6-18
24
100% Grape Juice:Helps Support Healthy Circulation
25
Research has shown how the Concord grape benefits heart
health by promoting healthy circulation.7,8,10,13,18,19
• Studies indicate that Concord grapes may stimulate nitric oxide
(NO) production.7,10,19
– Increased NO leads to vasodilation, or the widening of the
arteries.
• A new study showed that circulation was improved when healthy
men and women drank 100% grape juice each day for 4 weeks vs.
when they drank a sugar sweetened beverage (placebo).18
Emerging Research: Concord Grapes & Cognitive Health
Preliminary research suggests Concord grapes may help
promote a healthy cognition.20-25
• A pilot study of 12 older adults with early memory impairment found that
daily Concord grape juice consumption resulted in improved verbal
learning and memory measures.20
• Another study showed that Concord grape juice drinkers had increased
blood flow in two regions of the brain involved in working memory,
compared to a placebo.21
26
New Concord Grape Science: Cognitive Health in Younger Adults25
Study Design:
• Subjects: 25 healthy, 40- to 50-year-old working women with pre-
teen children
• Test beverages: 12-oz./day of Concord grape juice and a placebo
(grape-flavored, added sugar drink)
Key Outcomes:
• Significant improvement in immediate spatial memory and driving
performance were seen when moms drank grape juice daily vs.
placebo.
• This shows for the first time that grape juice’s early cognitive benefits
may extend beyond older adults.
27
To Summarize
• Polyphenols are plant nutrients that you won’t find on a
Nutrition Facts Panel.
• Anthocyanins are a class of polyphenols that give foods
their purple hue.
• 100% grape juice made with Concord grapes is a
convenient way to get anthocyanins and other
polyphenols.
• 100% grape juice can help support a healthy heart and
may offer other heath benefits.
28
Thank You!
Taylor C. Wallace, PhD, CFS, FACN
Phone: 270-839-1776
Email: [email protected]
Website: www.thinkhealthygroup.com
29
Harnessing the Power of Purple
in the Diet
Alexandra Caspero, MA, RD, CLT, RYT
Disclosures
• PBH Everyday Chef
• Welch’s
• Other commodity/produce clients
31
Produce Trends
• Overall, fruit & vegetable consumption low and on the decline26
Fruit Intake in America
Families Are Not Meeting Fruit Group Goals
• The average American consumes only 1 cup,
or 50%, of recommended fruit servings
each day, including 100% fruit juice27
• Children ages 1-8 are the only population
meeting fruit recommendations – in part,
because they are enjoying all forms28
– 100% juice accounts for 40% of
their total fruit intake
• The percent of children and teens meeting
fruit goals (based on whole fruit alone) is
low and decreases with age
Fruit Intake & 100% Fruit Juice
100% Fruit Juice Helps Fill the Gap
• When 100% fruit juice is added to
whole fruit intake, the proportion of
children and teens meeting
recommended goals doubles, and
triples for some age groups27
• Adding all forms to the diet can help
children and teens meet fruit goals
and establish healthy habits that
track into adulthood
Amount and Variety Matters
• Variety of colorful produce =
variety of plant nutrients
• 2015-2020 Dietary Guidelines
for Americans call attention to
dark green and red/orange
vegetables, but all colors, of
both fruits and vegetables
are important
Variety of Color Matters
• Encourage a variety of colors since
each offers various plant nutrients
which are linked with different
pigments, for example:30,31
– Red: Lycopene
– Orange/Yellow: Beta-carotene
– Green: Lutein
– Blue/purple: Anthocyanins
Many Americans Know They
Should Care About Color but…32
• Only 32% often seek to include colorful produce in their diet.
• Why? It could be because 44% don’t know or aren’t sure that specific colors of produce offer unique health benefits.
• When it comes to purple, although 73% of Americans know purple produce is an option, only 18% can name more than three purple fruits or vegetables.
37
Blue/Purple Color Group
• Only 3% of produce intake comes
from the blue/purple group.33
• Purple has unique plant nutrients
to benefit health.
− Purple is a cue that fruits and
vegetables – in all of their forms –
have certain polyphenols that can
help promote health, especially heart
health.
− In general, the darker the purple hue
the more polyphenols you’ll find.
How Can We Boost Intake of Purple?
• Focus on whole fruit and vegetables
• Look for fresh Concord grapes, if you can find them!
− Short growing season, a few weeks in the fall
− Grow only in certain microclimates
− Very delicate, don’t ship easily
− 100% grape juice is a convenient, year-round way to get the goodness of Concord grapes
Just 4 oz. of 100% grape juice counts as one serving (1/2 cup) of fruit
Contains no added sugar; all sugars come straight from the grape
And don’t forget:
All Forms Matter!
• In addition to fresh fruits and vegetables
(and their juices), all forms of produce
can add purple to the plate
− Frozen
− Dried
− Canned
• Look for no added sugars in the
ingredient list or Nutrition Facts label
RD Tips to Get More Purple
• Use purple cabbage as a slaw or lettuce replacer
41
Sunflower Tacos in Collard Leaves
Mandy Enright, MS, RDN, RYT
NutritionNuptuals.com
Spicy + Sweet Cabbage & Radish Slaw with Yuzu Citrus Dressing
Gabriella Vitere, RDN
Macrobalanced.com
RD Tips to Get More Purple
• Embrace eggplant
42
Spicy Miso Eggplant
Jessica Cording, MS, RD, CDN
jessicacordingnutrition.com
Quinoa Crusted Eggplant Chickpea Patties
Roxana Begum, PhD, RD
thedeliciouscrescent.com
Tips for Cooking Eggplant
• Eggplant contains saponins
• Fine line between tender and oily
when it comes to cooking eggplant
• Grill or pan-fry by brushing eggplant
with oil right before cooking
• Grill or bake whole eggplant for use in
dips or to add body to pasta sauces,
meatloaf or veggie burgers
43
Eggplant Teriyaki Stir-fry with Tofu
Alex Caspero, MA, RD
delishknowledge.com
RD Tips to Get More Purple
• Dress up greens with purple
44
Brussels Sprouts with Grape-Honey Glaze
Amy Gorin, MS, RDN
amydgorin.com
Grape and Ginger Braised Kale
Lindsey Janiero, RDN, LDN, CLC
nutritiontofit.com
RD Tips to Get More Purple
• Boost flavor with 100% grape juice and figs in smoothie bowls
45
Purple Power Smoothie Bowl
Liz Weiss, MS, RD
lizshealthytable.com
Pumpkin Fig Smoothie Bowl
Karman Meyer
thenutritionadventure.com
More Tricks for Pumping Up Purple
• Swap in 100% grape juice for a flavor and color punch
− Replace water or milk in overnight oats and chia
− Use instead of honey or other liquids in salad dressing
Roasted Fennel, Pear and Arugula
Salad with Balsamic-Grape Dressing
welchs.com/recipesGrape Juice Chia Cups
welchs.com/recipes 46
More Tricks for Pumping Up Purple
• Get saucy!
− Reduce 100% grape juice to use as a
syrup or sauce in savory dishes
− Create a tasty dip or side
47
Thai Spring Rolls with
Sweet & Spicy Grape
Dipping Sauce
Jessica Patel, RDN, LDN
Wellfednutrition.co
Poached Pears in Grape Juice
welchs.com/recipes
Spiced Salmon Filets with Grape
Juice Glaze
welchs.com/recipes
More Tricks for Pumping Up Purple
• Make it an easy, everyday habit
− Keep frozen fruits, cooked veggies or
100% grape juice on hand for quick
smoothies
− Stock up with pouches of purple
pureed fruits for on-the-go snacks
− Freeze cubes of 100% grape juice
made with Concord grapes; plunk
into water or unsweetened iced tea for
a refreshing drink with no added sugars
48
Concord Grape Ice Cubes
welchs.com/recipes
More Tricks for Pumping Up Purple
• Experiment with new trends
− Make purple zoodles or ribbons with
purple carrots or eggplant
− Switch out a bun or tortilla for a purple
“cabbage wrap”
− Create your own healthy veggie
chips by slicing and baking purple
vegetables (carrots, purple potatoes)
49
Thai Slaw Cabbage Wraps
Alex Caspero, MA, RD
delishknowledge.com
Free Resources
50
Summary
• Getting enough and a variety of colorful produce is important
• Only 3% of produce intake comes from the blue/purple group
• Purple foods and beverages have health benefits, and polyphenols are behind their natural benefits and purple hue
• 100% grape juice is the best way to get the purple power of the Concord grape
• From sweet to savory, there are many ways to creatively pump up the purple in your diet
51
Thank You
Alexandra Caspero, MA, RD
Email: [email protected]
Website: delishknowledge.com
Social Media: @delishknowledge
52
Questions?
Taylor C. Wallace, PhD, CFS, FACN
53
Alex Caspero MA, RD, CLT, RYT
References
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