Herbs, spices, grains, legumes, nuts, fruit, berries, vegetables... are rich in chemical compounds: polyphenols. Those consuming diets rich in polyphenols (these are plant forward diets) have better long-term health outcomes and there is growing evidence for their beneficial effects and role in supporting weight management and combating obesity and other cardiometabolic illnesses.
To see the collection of studies (that we will add to when new research is published), scroll down to bottom of page. If you have any suggestions of other studies to include, add them in the Comments section, also at bottom of page.
Polyphenols are not a magic pill. They should be part of a healthy eating pattern and lifestyle.
To get the benefits of polyphenols, we enjoy using a whole food approach. What does this mean? At a minimum, enjoying fruit, nuts and seeds on a daily basis. Consuming herbs and spices. Prioritising as wide variety of foods as possible, including vegetables, whole grains and legumes. A polyphenol rich diet supports health across multiple areas, so don't overthink what to eat.
Benefits come from daily eating, daily living - over the course of time. Some may prefer a Western, Mediterranean diet; others a similarly plant forward Asian diet.
Be wary of using supplements where the evidence, safety, quality of manufacture or formulation is not as strong as the marketing behind them. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Have specific polyphenol questions? Try the online Phenol-Explorer. The database "contains more than 35,000 content values for 500 different polyphenols in over 400 foods. These data are derived from the systematic collection of more than 60,000 original content values found in more than 1,300 scientific publications."
Stay Healthy,
Alastair
Scroll down to see the studies.
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Obesity and Weight Management
Farag S, Tsang C, Al-Dujaili EAS, Murphy PN. Effect of Polyphenol Supplementation on Memory Functioning in Overweight and Obese Adults: A Systematic Review and Meta-Analysis. Nutrients. 2024 Feb 6;16(4):474. doi: 10.3390/nu16040474. PMID: 38398799; PMCID: PMC10893550.
Yarhosseini F, Darand M, Sangsefidi ZS, Mozaffari-Khosravi H, Hosseinzadeh M. Does anthocyanins consumption affect weight and body composition? A systematic review and meta-analysis of randomized controlled trials. Obes Sci Pract. 2023 Jan 23;9(1):42-58. doi: 10.1002/osp4.651. PMID: 36789026; PMCID: PMC9913187.
Zhang Y, Balasooriya H, Sirisena S, Ng K. The effectiveness of dietary polyphenols in obesity management: A systematic review and meta-analysis of human clinical trials. Food Chem. 2023 Mar 15;404(Pt B):134668. doi: 10.1016/j.foodchem.2022.134668. Epub 2022 Oct 19. PMID: 36323021.
Mompeo O, Spector TD, Matey Hernandez M, Le Roy C, Istas G, Le Sayec M, Mangino M, Jennings A, Rodriguez-Mateos A, Valdes AM, Menni C. Consumption of Stilbenes and Flavonoids is Linked to Reduced Risk of Obesity Independently of Fiber Intake. Nutrients. 2020 Jun 23;12(6):1871. doi: 10.3390/nu12061871. PMID: 32585900; PMCID: PMC7353284.
Yazdanpanah Z, Azadi-Yazdi M, Hooshmandi H, Ramezani-Jolfaie N, Salehi-Abargouei A. Effects of cinnamon supplementation on body weight and composition in adults: A systematic review and meta-analysis of controlled clinical trials. Phytother Res. 2020 Mar;34(3):448-463. doi: 10.1002/ptr.6539. Epub 2019 Dec 4. PMID: 31800
Farhat G, Drummond S, Al-Dujaili EAS. Polyphenols and Their Role in Obesity Management: A Systematic Review of Randomized Clinical Trials. Phytother Res. 2017 Jul;31(7):1005-1018. doi: 10.1002/ptr.5830. Epub 2017 May 11. PMID: 28493374.
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