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21.04.2017 |
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Boost your flavonoid intake and lower your fat percentage
If you want to do something to reduce those extra rolls of fat, the first thing you'll do is make sure you're consuming fewer calories and burning more of them by getting exercise. That's logical. But British nutritionists at the University of East Anglia published a third strategy in the American Journal of Clinical Nutrition, a strategy that may be just as effective. According to the Brits, you can also reduce your fat percentage by increasing the amount of flavonoids you consume in your diet.
Study
Results
In particular, flavones - present in peppers and oranges - and anthocyanins - found in berries such as acai and aronia, but also in grapes and Pycnogenol - seem to have a fat-inhibiting effect.
In another analysis the researchers measured the effects of flavonoids on the fat mass ratio by comparing twins with each other. The figure below shows that foods containing large amounts of anthocyanins - so berries and grapes - had a fat-inhibiting effect.
The fat-inhibiting effects of flavonoids remained intact when the researchers corrected for all the food-related factors they could think of. So it's not the case that the women who ate large amounts of flavonoids also got more exercise, or ate more vegetables or fewer calories.
Conclusion
"We show greater associations between the fat mass ratio and flavonoid subclass intake than for physical activity and intakes of energy and sugar-sweetened beverages, which are well-known contributors to fat mass," they wrote.
"We also show that these associations are both independent, and the effect sizes with the fat mass ratio are markedly greater than for total fruit and vegetable intake and fiber intake."
"Furthermore, these associations are shown with dietary achievable intakes of flavonoids, thereby making them relevant for public health recommendations to reduce body fat. Our results suggest that dietary flavonoids may contribute to a healthier fat mass profile and, thus, merit further investigation in randomized controlled trials."
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