The research included information that animal studies have found the hippocampus, which is an area in the brain associated with memory, may be affected by refined sugar. Two studies were conducted in the published report. In the first study, participants that self-reported eating a high-sugar diet had poorer performance on hippocampal related memory tasks. In the second study, the results were replicated. The second study also revealed that the effect of high sugar consumption on memory appears to be directly related to the hippocampal region and no other areas which may also affect memory, such as the prefrontal cortex.
The battle of good and evil between these two white crystals rages on in our bodies. Indeed, the assault on our bodies from overconsuming sugar is wreaking metabolic havoc. When you overeat sugar, this causes an increase in insulin (a fat-storing hormone), insulin resistance, and type 2 diabetes, whereas eating more salt actually can improve type 2 diabetes.
All kinds of beans – black, pinto, red and kidney beans are high-octane sources of antioxidants. Beans are also rich in muscle-boosting protein, have no cholesterol and little fat. Combing them with grains helps in making them a complete protein. Use them in salads, sandwiches or to make famous Punjabi Rajma. If you find them difficult to digest, drink a lot of fluids through the day.
Make your portion more powerful: A study in the Journal of Nutrition determined that the anti­oxidant ellagic acid (found in raspberries, pomegranates, walnuts, and cranberries) enhanced the ability of quercetin (an antioxidant found in apples, grapes, onions, and buckwheat) to kill off cancerous cells. Here are some other foods that can help fight cancer.

Protects against sun –The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration. If you are out in the sun, dark chocolate can reduce your possibilities of getting sun burned or just help not to burn your skin as much. And if you were to get sun burned, it can help you heal quicker.
Glucose is essential for energy production throughout the body, however, it is important to keep blood sugar levels balanced as opposed to experiencing the peaks and troughs that occur when we binge on sugary snacks. Following the consumption of sugar, the pancreas releases insulin to help transfer glucose to the cells, meaning we may experience a rush of energy. Once used up, we can experience a dip in energy as the body demands more sugar to start the cycle all over again. It is not hard to imagine that the higher the sugar peak, the more extreme the sugar dip that will follow.

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The frequent consumption of small quantities of dark chocolate is linked to lower BMI, according to a study published in the Journal of Internal Medicine. Chocolate consumption frequency (via a questionnaire) and BMI (weight divided by height in meters squared) were analyzed among 1,018 men and women aged 20 to 85. Mood, activity per 7-day period, fruit and vegetable intake and saturated fat intake were considered and factored into the researchers analysis as well. All in all, the correlation between chocolate consumption and low BMI upheld. The mean age of subjects was 57, of which 68 percent were male, with a BMI of 28 who ate dark chocolate two times per week and exercised about 3.5 times per week. 
Because refined dietary sugars lack minerals and vitamins, they must draw upon the body's micro-nutrient stores in order to be metabolized into the system. When these storehouses are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs and in sub-cutaneous tissue folds.

As demonstrated in the present study, the variation in the antioxidant values of otherwise comparable products is large. Like the content of any food component, antioxidant values will differ for a wide array of reasons, such as growing conditions, seasonal changes and genetically different cultivars [46,58], storage conditions [59-61] and differences in manufacturing procedures and processing [62-64]. Differences in unprocessed and processed plant food samples are also seen in our study where processed berry products like jam and syrup have approximately half the antioxidant capacity of fresh berries. On the other hand, processing may also enhance a foods potential as a good antioxidant source by increasing the amount of antioxidants released from the food matrix which otherwise would be less or not at all available for absorption [65]. Processing of tomato is one such example where lycopene from heat-processed tomato sauce is more bioavailable than unprocessed tomato [66]. The large variations in antioxidant capacity observed in the present study emphasize the importance of using a comprehensive antioxidant database combined with a detailed system for food registration in clinical and epidemiological studies.
Most of the spices and herbs analyzed have particularly high antioxidant contents. Although spices and herbs contribute little weight on the dinner plate, they may still be important contributors to our antioxidant intake, especially in dietary cultures where spices and herbs are used regularly. We interpret the elevated concentration of antioxidants observed in several dried herbs compared to fresh samples, as a normal consequence of the drying process leaving most of the antioxidants intact in the dried end product. This tendency is also seen in some fruits and their dried counterparts. Thus, dried herbs and fruit are potentially excellent sources of antioxidants.
Research shows that high antioxidant foods counteract the effects of oxidative stress. In fact, there are hundreds of different substances that act as antioxidants. The most recognizable among them are beta-carotene (a precursor to vitamin A), vitamin C, vitamin E, selenium and manganese, glutathione, melatonin, coenzyme Q10, lipoic acid, flavonoids, and phytoestrogens.
Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
It’s not exactly agreed upon who first “discovered” antioxidants. Antioxidants have been dated in medical literature to the early 19th and 20th centuries, but researchers and health experts have been discussing them for much longer. Each antioxidant has its own unique history of discovery. Some, such as vitamin C and vitamin E, were first researched by doctors, such as Henry A. Mattill during the 1920s–1950s, used to explain why animals fed whole foods lived longer and remained healthier. (2)
As preventive cardiologist Dr. Suzanne Steinbaum of Lenox Hill Hospital in New York City says, “When looking for a sweet snack, a square of dark chocolate might, in fact, be your healthiest choice!” (2) Let’s look at exactly why this expert medical opinion really does ring true and why a little dark chocolate is more than just a tasty treat — with health benefits of dark chocolate that include protection against disease and improved brain and heart health.
One of the components found in dark chocolate is theobromine. Theobromine is structurally quite similar to caffeine, its sister chemical. Theobromine, when consumed in larger amounts, can cause a dip in blood pressure, excitability and give energy. This energy can be followed by a crash, leading some critics to tout chocolate as a dangerous addictive substance.
The Western lifestyle — with its processed foods, reliance on medications, and high exposure to chemicals or environmental pollutants — seems to lay the foundation for the proliferation of free radicals. Because many of us are exposed to such high rates of oxidative stress from a young age, more than ever we need the power of antioxidants, which means we need to consume high antioxidant foods.
While we all like to indulge once in a while, foods that quickly affect blood sugar contribute to a greater risk of obesity, heart disease, and diabetes.1 Emerging research also suggests connections between these high-glycemic diets and various forms of cancer.2,3,4 These effects are often a result of added sugars working in your body, so be sure to read those nutrition labels.
With their high content of phytochemicals such as flavonoids, tannins, stilbenoids, phenolic acids and lignans [43-45] berries and berry products are potentially excellent antioxidant sources. The phytochemical content of berries varies with geographical growing condition, and between cultivars [46,47] explaining the variations found in our study. During the processing of berries to jams, total phenol content is reduced [48] resulting in lower antioxidant values in processed berry products than in fresh berries.

Because you’re not getting any real nutrients when you eat sugar, you may still feel hungry. One Australian study found that higher refined sugar intake was associated with an inability to realize you’re full. Plus, with sweet drinks, “calories from sugar in liquid form are not thought to be satiating, and people are not able to fully account for the calories that were consumed in liquid form with a compensatory reduction in calories at subsequent meals,” Dr. Malik says. So, you may end up eating more calories overall. Here are 50 “healthy” snacks that are secretly bad for you.
The samples were classified into 24 different categories covering products from the plant kingdom, products from the animal kingdom and mixed food products. Information about sample processing (raw, cooked, dried etc), if any, was included, along with all sample specifications, i.e. product name, brand name, where the product/sample was procured and country of origin. The product information in the database was collected from the packing of the product, from supplier or purchaser. When this information was not available or the samples were handpicked, only country of origin is presented. Each sample is assigned to only one category. The classification was done according to information from the supplier or purchaser, or according to common traditional use of the food. Some foods may therefore be categorized otherwise in other food cultures. For products in the categories "Herbal/traditional plant medicine" and "Vitamin and dietary Supplements" some products may rightfully be classified as both an herbal medicine and a supplement, but are still assigned to only one category. All berries, fruits, and vegetables were fresh samples unless otherwise noted in the database. The Antioxidant Food Table contains 3139 samples. About 1300 of these samples have been published before [16,17,28] but for comparison and completeness we have included them in the present publication. All individual samples previously published are identified by a comment in the Antioxidant Food Table. The categories and products in the database are presented in alphabetic order. Information about brand names and product trademarks does not imply endorsement by the authors, and are reported as descriptive information for research applications only. The Antioxidant Food Table will in the future be available online as a searchable database. In addition to the products mentioned in this paper, other foods will in the future be analyzed and incorporated into the online version, which will be posted on the University of Oslo's web site.
To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (12).

The bottom line is, try to wean yourself from sugar. And, learn to enjoy the truly natural sweetness of fruits and berries. And, if you must use sweeteners to make your food more interesting, there are many alternatives from which to choose. However, if your goal is to be as healthy as you can, your best choice is stevia. Moderation is key. Make the best choices you can most of the time, and your life can be pretty sweet.
Choosing the best food sources of antioxidants can go a long way in enhancing your health and fighting disease. A class of compounds found in a wide range of foods (especially plant-derived foods), antioxidants help protect against the damaging effects of free radicals. It's thought that increasing your intake of the best food sources of antioxidants can help fend off a host of major health conditions, such as heart disease, diabetes, Alzheimer's disease, and some forms of cancer.
Along the way, the benefits of dark chocolate have pushed its popularity. You’ve probably seen dark chocolate listed among “must-eat healthy foods” in compilations written by various nutrition experts. Yet depending on how it’s made, dark chocolate also can be high in calories, fat, sugar, and preservatives. So, what’s the real deal? Is dark chocolate healthy?
Interestingly enough, even human breast milk was analyzed and results were 2.0 (higher than the manufactured formulas). The highest numbers came from the herbs and traditional medicine category with numbers off the charts. For example dried amla (Indian gooseberry) with 261.5 mmol/100 g. Upon closer inspection of the types of foods, there was no indication of comparison with conventional and organically grown foods. This would be an important distinction for further study considering the results of a study on organic versus conventional strawberries discovered that organic strawberries had a higher antioxidant content.
To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (12).
Dark chocolate is also being touted as a cholesterol-lowering superfood. It’s the cocoa butter that does the trick, DuBost explains. Cocoa butter contains oleic acid, which is a monounsaturated fat — the same fat you find in heart-healthy olive oil. Scientists believe that this monounsaturated fat can actually raise your HDL, or good, cholesterol. However, DuBost says, many of the studies on chocolate and good cholesterol are short-term, and it may be premature to say that chocolate is a cholesterol cure-all.
Several assays have been used to assess the total antioxidant content of foods, e.g. the 6-hydroxy-2,5,7,8-tetramethylchroman-2-carboxylic acid (Trolox) equivalent antioxidant capacity (TEAC) assay [12], the ferric-reducing ability of plasma (FRAP) [13] and the oxygen radical absorbance capacity assay (ORAC) assay [14]. Based on careful considerations (see Blomhoff 2005 and Halvorsen et al 2002 for discussion [15,16]) we chose to use a modified version of the FRAP assay by Benzie and Strain [13] for total antioxidant analysis [16]. Most importantly, the modified FRAP assay is a simple, fast and inexpensive assay with little selectivity. Assay conditions, such as extraction solvents, were optimized regarding detection of both lipophilic and hydrophilic antioxidants [16]. The FRAP assay directly measures antioxidants with a reduction potential below the reduction potential of the Fe3+/Fe2+ couple [16,17]. Thus, the FRAP assay does not measure glutathione. Most other assays have higher reduction potentials and measures glutathione and other thiols [18]. This may be an advantage when using the FRAP assay, because glutathione is found in high concentrations in foods but it is degraded in the intestine and poorly absorbed by humans [19]. A disadvantage of the FRAP assay is its inability to detect other small molecular weight thiols and sulfur containing molecules of e.g. garlic. Most assays for assessing total antioxidant capacity generally result in similar ranking of foods [20-23]. We have now performed a systematic measurement of the total antioxidant content of more than 3100 foods. This novel Antioxidant Food Table enables us to calculate total antioxidant content of complex diets, identify and rank potentially good sources of antioxidants, and provide the research community with comparable data on the relative antioxidant capacity of a wide range of foods.

That’s why one bite of ice cream never feels like enough and before you know it, you’re looking at the bottom of a pint. Or why you find McDonald’s french fries so hard to resist—the ingredient list includes both dextrose, an added sugar, and fat in the form of canola oil, corn oil, soybean oil and hydrogenated soybean oil. Dip those fries in ketchup and you’re getting even more sugar—this time high fructose corn syrup.
Reduces stress –If you are one of those chocolate lovers, you know that feeling of happiness and guilt when you put in your mouth that piece of flavorful candy. Now imagine that same feeling but without the guilt! You can achieve that with dark chocolate because now you know that it is better for your health and has much more benefits than regular or milk chocolate. There has been studies were people that ate dark chocolate showed a decreased amount of stress hormone levels.
When you consume refined sugar, your sweet taste receptors signal the brain’s reward system in a way that is much more potent than consuming a piece of fruit—your brain lights up like a pinball machine due to the intense release of dopamine. Unfortunately, those sweet taste receptors don’t signal you to stop eating when you’ve had too much sugar. In fact, the more sugar you eat, the more you crave, creating a vicious cycle of sugar dependence. On the other hand, if you eat loads of the other white crystal (salt), your salt taste receptors "flip" and provide you with an aversion signal. In other words, if you consume too much salt in a meal, your body has a built-in safety mechanism causing you to crave less salt later in the day. Your body is extremely smart when it comes to regulating the intake of essential minerals, especially one as important as salt.
To avoid overindulging in dark chocolate yet obtain the benefits of dark chocolate, it’s a smart idea to eat a little piece by itself after a solid meal or include it in a recipe. If you’re sensitive to caffeine or looking to avoid caffeine entirely, it’s important to know that there are measurable amounts of caffeine in dark chocolate. Caffeine side effects can include nervousness, increased urination, sleeplessness and a rapid heartbeat, all reasons to avoid caffeine overdose.
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease. (6)
The occasional candy or cookie can give you a quick burst of energy (or “sugar high”) by raising your blood sugar levels fast. When your levels drop as your cells absorb the sugar, you may feel jittery and anxious (a.k.a. the dreaded “sugar crash”). But if you’re reaching into the candy jar too often, sugar starts to have an effect on your mood beyond that 3 p.m. slump: Studies have linked a high sugar intake to a greater risk of depression in adults.
Sweets can lower levels of the stress hormone cortisol in the near term, research shows. But continue OD'ing on sugary refined carbs and your risk of insulin resistance, which stresses the body from the inside, goes up. To find your calm, sweat instead: "Exercise is the best treatment for stress. It makes you feel good and reduces cortisol," says Dr. Lustig.