Flavan-3-ol-rich foods: Why a daily dose may reduce risk of heart disease and diabetes

Why these dietary compounds are important for reducing risk of our most widespread and serious chronic health complaints of our time

Are you wondering what flavan-3-ols are and why they matter? You’re not alone. As a nutrition writer and outpatient clinical dietitian working with both cardiac rehab and diabetes patients, my goal is always to strive to enhance your health knowledge, helping you make the best nutrition decisions possible. Whether you’re already knowledgeable about flavan-3-ols or not, I encourage you to keep reading if you want to discover their significance, especially its significance related to heart health and diabetes.

The background on flavan-3-ols

Within the past year, the Academy of Nutrition and Dietetics (AND) issued the first dietary recommendation for flavan-3-ols, a type of phytonutrient commonly found in green and black tea and certain plant-based foods. In the world of nutrition, this was HUGE! It was the first time a dietary recommendation had been made for a phytonutrient, a class of naturally-occurring plant compounds largely beneficial for our health. Although flavan-3-ols are considered a non-nutrient, meaning that you won’t develop a deficiency if you don’t eat foods that contain them, their health benefits are impressive enough to make it worth incorporating them into your diet.

Since 1941, we’ve had dietary recommendations for protein, energy, vitamins and minerals, established by the US National Research Council at the request of the National Defense Advisory Commission.¹ These nutrients are vital and many essential for good health and to prevent nutritional deficiencies harmful to human health.

Who knows in the future, maybe the Nutrition Facts Label, may also list the amount of flavan-3-ols along with the usual information, serving as a reminder of their importance to our health and well-being.

Understanding what are flavan-3-ols

To better understand ‘flavan-3-ols’, it is important to recognize them as a bioactive compound. Although they are not essential for survival, flavan-3-ols still provide many health benefits.

Bioactive compounds, also known as antioxidants or phytochemicals, are chemical substances found in plants. There are various types of bioactive compounds present in our food, some of which you may have heard of, such as:

• Carotenoids – beta-carotene, lycopene, and lutein
• Flavonoids – flavan-3-ols, anthocyanins, and isoflavones)
• Cannabinoids or CBD
• Phytosterols
• Glucosinolates

Consuming plant-based foods is essential for maintaining good health as they are rich in bioactive compounds that offer important health benefits. For instance, fruits and vegetables that are red, blue, and purple contain anthocyanins, while those that are yellow, orange, and red contain more carotenoids. Therefore, it is important to consume a variety of these foods to ensure that your body receives all the necessary nutrients.

Digging into the health benefits of flavan-3-ols

The best way to understand flavan-3-ols is to understand they are a subgroup of flavonoids, which are bioactive compounds naturally found in plant-based foods.

Flavan-3-ols are unique compounds that have numerous health benefits. They act as antioxidants, anticarcinogens, cardioprotective agents, antimicrobials, antivirals, and neuro-protective compounds. In other words, they seem to have and do it all.

Scientific studies have revealed that consuming foods rich in flavon-3-ols can lower cholesterol, blood sugar levels, and improve blood pressure. These health benefits can reduce the risk of heart attacks, strokes, and may help you dodge a diagnosis of diabetes².

In order to enhance one’s health, it is highly recommended to include flavan-3-ols in one’s diet. In the United States, chronic illnesses such as cardiovascular disease and type 2 diabetes are prevalent.  Choosing to consume healthier foods and beverages is a surefire way for individuals to improve their cardiovascular health and reduce their risk of diabetes. This conscious decision can undoubtedly lead to a longer and healthier life with a significantly better quality of life.

Flavan-3-ol foods you should be eating daily

Now that you know the benefits of including flavan-3-ol foods in your diet, it’s important to know how much and which foods contain them.

How much?

The new dietary recommendation, published in Advances in Nutrition², recommends the general adult population consume 400 to 600 milligrams daily of flavan-3-ols to help reduce risk associated with cardiovascular disease and diabetes.

What are the best foods for obtaining sufficient flavan-3-ols?

Here is a listing of foods, considered the top sources of flavan-3-ols in the US diet, to consider adding in daily for getting this bioactive compound.  Besides being a good source of flavan-3-ols, each of the foods  of the foods/beverages listed will also contain other valuable nutrients for good health.

Source: Dr. Taylor Wallace, PhD in food science

What about taking a supplement for flavan-3-ols?

Nutrition experts, like myself, suggest obtaining plant compounds from food sources rather than supplements. For instance, instead of taking green tea or powdered cocoa flavonoid supplements, it is advisable to consume these foods naturally. Consuming dietary supplements comes with potential risks of side effects and toxicity, especially when taken in high doses. These side effects may include nausea or an upset stomach; in extreme cases, it may increase liver enzyme levels.

The advisory panel recommended that individuals take a daily dose of 400 to 600 milligrams of flavan-3-ols from food or drinking green or black tea. If someone chooses to take a supplement, it is advised not to exceed a daily intake of 300 milligrams.

Examples of how to obtain 400 to 600 milligrams of flavan-3-ols per day with food/beverages:

• Drink 1-2 cups of brewed green or black tea
• Add blackberries to a whole grain cereal or salad
• Add craisins to granola, oatmeal, or add in a trail mix
• If you drink alcohol, have a 5-ounce glass of red wine with a meal
• For a sweet treat, have 3 ounces of dark chocolate between 70-85% cacao content
• Eat an apple as a snack or add apple slices to a salad

References:

1. History of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and Canada
2. Flavan-3-ols and Cardiometabolic Health: First Ever Dietary Bioactive Guideline