Holiday stress eating? These cocoas and teas can help offset the impact of a fatty meal
Politics, the cost of living, family gatherings and holiday hubbub — there are a lot of reasons to feel stressed this time of year. And if you find yourself going back for a few more of your favorite sugar cookies as you try to figure out how to attend three holiday gatherings, buy presents for the family and take a trip to see your parents all while balancing work responsibilities ... well, research indicates you're not alone.
Unfortunately, the combined effects of high-stress situations and eating fatty foods can do a double whammy on your vascular system and can negatively affect your heart health. The good news? Researchers at the University of Birmingham wanted to see if anything could help minimize the potential negative consequences of eating our emotions. Their new study found that drinking certain hot cocoas and teas may help reduce the negative effects of eating fatty foods when you're stressed out. When you find your anxiety spiking and you feel like reaching for another serving of, well, everything, just remember to grab a healthy hot beverage at the same time.
"Even one isolated episode of mental stress can affect the elasticity of blood vessels which can last for up to 90 minutes," says Catarina Rendeiro, assistant professor in nutritional sciences and an author of the study. She and her team previously found that "the combination of stress and fatty foods prolongs the negative impact of stress in the blood vessels," and they wanted to see if drinking a beverage high in plant chemicals might minimize the damage.
So they gave 23 "young, healthy adults" two butter croissants with extra butter, cheddar cheese and a glass of whole milk — lots of delicious, fatty foods. They also gave them a cocoa drink that was either high or low in plant compounds called flavonols. Sounds like a pretty easy research gig for the participants, right?
Well, then they had to do math tests that sped up over the course of eight minutes (to stress them out). All the while, the researchers measured the participants' blood flow, blood oxygen levels and how their veins were functioning. Ultimately, they found that "if you combine the fatty food with a drink rich in flavonols, it completely prevents the effect of stress and fat combined," says Rendeiro.
Flavonols, a type of antioxidant, have been studied extensively, and the research suggests that they "can benefit cardiovascular health when consumed in adequate amounts through foods," says Kristen Smith, a spokesperson for the Academy of Nutrition and Dietetics. So much so, that several health organizations, including the American Heart Association, recommend getting flavonols through food daily. The current study, "is one of the first to look at using flavonols to counteract the potential negative health effects of higher fat food choices," says Smith, who cautions that the small size of the study means more research is needed before anyone makes big dietary changes based on it.
Rendeiro, who has been studying flavonols for some time, says she "drinks a lot of matcha and green tea" (both of which are high in flavonols) as part of her daily diet, "especially when I anticipate stressful events." And, the research does show that foods high in flavonols — tea, cacao and berries, for example — are a good addition to a daily diet.
Cocoa is made from the cacao bean, which is one of the foods highest in flavonols. It also happens to be quite bitter. To make it more appetizing, it is processed into cocoa through methods that often reduce the amount of flavonols. If health benefits are your main reason for enjoying a hot mug of cocoa, the less processed the product, the better. "Only minimally processed cocoa would contain good levels of flavonols," says Rendeiro. Look for "cacao powder" or "natural cocoa powder" in the ingredients.
While there aren't many hot cocoa mixes (think: traditional hot chocolate) on the market, we've highlighted a few of our favorites below. You can also make your own hot cocoa using natural cocoa or cacao powders (a few of which we've also called out below). This general recipe does the trick:
2 tbsp. cocoa or cacao powder
2 tbsp. sugar (or sweetener of choice). Increase the amount to taste depending on the bitterness of the cocoa.
1 cup milk of choice
1/4 teaspoon vanilla extract (optional)
Simply whisk and heat the ingredients together in a pan and add marshmallows to serve, if desired.
If you prefer cold chocolate milk, milk frothers do a nice job of combining the ingredients and producing a yummy, foamy final product.
Read more: Craving hot chocolate and not so picky about your flavonols? Check out these four options made with processed cocoa and taste-tested by Yahoo Life.
In the tea world, black tea is tops for flavonols, and it also typically comes with higher levels of caffeine, making it a popular morning beverage. Green tea is also packed with the antioxidant, and matcha — a highly-concentrated form of green tea created by pulverizing the tea leaves into a fine powder — has even higher amounts.
If you’re interested in adding a high-flavonol beverage to your daily routine, consider natural cocoa and green or black tea. Here, our editors share their favorite choices based on extensive testing and research.
Penzey's, a Midwest spice company with a big following, makes one of the few natural cocoa hot chocolate mixes on the market. That means all you have to do is add your heated milk of choice and go. They also make one with a touch of mint, which is nice for the holiday season.
Cocoa Metro offers this hot cocoa mix made with natural (i.e., higher flavonol) cocoa with chocolate chunks that melt into a velvety, light chocolate drink perfect for kids who are ready for a step up from their Swiss Miss routine. Adults will like it too.
Ghiradelli makes a thick, rich cocoa that rivals the taste of more expensive brands and is a favorite among bakers.
Serious foodies — and folks with food allergies in their household — order Wild Foods Cocoa Powder. It has a deep, rich flavor and is guaranteed to be organic, gluten-free, keto-friendly and vegan.
If you need your cocoa with you on-the-go, these CocoVia Cardio Health Cocoa Powder sticks come in handy. Each individually wrapped packet contains the daily recommended level of flavonols for heart health. You can easily add one to your coffee, protein shake or even your oatmeal. Just be sure to stir it well so you don't leave any of those good-for-you flavonols in cocoa goop at the bottom of your mug.
Ceremonial grade matcha usually comes from the first harvest and second harvests of the tea plants and is deemed to be high enough quality to be used in traditional Japanese tea ceremonies (as opposed to matcha for daily consumption, which can come from the third and fourth harvests). That said, there is no official certification for ceremonial grade, so your taste buds can be the final arbiter here. This organic matcha blends easily with a smooth, rich taste that is not bitter. However, the quality is reflected in a high price per ounce that may not be worth it for a matcha novice.
Another organic offering that combines smoothly with liquids, this matcha comes at a much lower price per ounce and is an excellent introduction to the drink.
This is a great black tea choice for K-cup machines and can easily be packed along for use in hotels. It is a high-octane blend of black teas that comes with a robust (but not bitter) finish and offers an easy fix of morning flavonols.
Numi teas are made using organic and sustainable farming and Fair Trade practices, and their popular breakfast blend combines three black teas from the Darjeeling and Assam areas of India and Sri Lanka. This is another high-caffeine option best for mornings or when you need to stay up late to get things done.
We chose Upton Tea Imports Season's Pick China Sencha Organic Green Tea as our best green tea overall because of its exceptional flavor profile, affordability and ease of preparation. While green teas have fewer flavonols than matcha or black teas, it's still a good choice if you prefer the lighter, grassier flavor of a loose leaf green tea. This also has a lower caffeine content than black tea, so it's a good option to sip in the early afternoon. It will give you a slight lift without keeping you up all night.
Flavonols are a type of antioxidant found in some plants, including cacao and tea. Consuming flavonols in the diet has been linked to reduced risk of some cancers, heart disease and diabetes. While more research is needed to fully understand the benefits of flavonols (including the right level of dietary consumption), foods that contain flavonols are generally considered safe, healthy and a good addition to a well-balanced diet.
Black teas tend to have the highest levels of flavonols. Green teas also contain flavonols, with matcha teas (which are composed of the entire ground tea leaf) having higher levels than brewed green tea.
In addition to black tea, green tea, cacao and cocoa, foods that contain high levels of flavonols include onions (especially raw onions), tomatoes, blueberries and coffee. Just keep in mind that the levels of flavonols in brewed teas tend to be much higher than those found in other foods.
It's important to look for minimally processed cocoa or cacao powders or hot cocoa mixes. Reneiro recommends looking specifically for the phrases "natural cocoa powder" or "cacao powder" in the ingredients list.
Catarina Rendeiro, PhD, assistant professor in nutritional sciences at the University of Birmingham, U.K.
Kristen Smith, MS, RD, LD, spokesperson for the Academy of Nutrition and Dietetics
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
