A diet consisting of coffee, wine, chocolate, and fruits has been shown to reduce the risk of metabolic disorders.

Polyphenols are natural chemical compounds found in various plant-based products. They are particularly abundant in fruits, berries, nuts, vegetables, seeds, coffee, cocoa, and wine. These substances are known for their numerous health benefits, including antioxidant and anti-inflammatory properties, and they also support the proper functioning of the gastrointestinal tract by regulating the gut microbiome.

Researchers from the University of São Paulo (Brazil) not only expanded this list but also conducted a large-scale study to demonstrate that the effects of consuming polyphenols are indeed significant. The study sample consisted of 6,387 individuals, with an average age of 49.8 years, of whom 65% were women. The findings of the researchers are published in the journal Journal of Nutrition.

The researchers emphasized the relationship between the consumption of coffee, wine, chocolate, and fruits with metabolic syndrome—a collection of metabolic disorders and hormonal changes associated with an increased risk of cardiovascular diseases.

Metabolic syndrome is a modern epidemic, with its prevalence rising worldwide at alarming rates. For instance, in Brazil, the prevalence increased from 29.6% to 33% between 2013 and 2022. Previous studies have already identified correlations between metabolic disorders and diets low in polyphenols, but those studies had smaller sample sizes.

“The results of our study leave no room for doubt: adhering to a diet rich in polyphenols can be a valuable strategy for reducing the risk of cardiovascular diseases and preventing metabolic syndrome,” said co-author Isabela M. Bensenor, a professor at the University of São Paulo Medical School.

Out of 6,387 participants, metabolic syndrome developed in 2,031 individuals. It was characterized by at least the following signs: abdominal obesity, high blood pressure, elevated blood sugar levels, as well as increased triglycerides and lipids. The researchers compared the diets (information was gathered through surveys) of the participants and found that those who consumed up to 469 milligrams of polyphenols (calculated as pure substance) per day had a 23% reduced risk of developing metabolic syndrome compared to those whose daily diet contained up to 177 milligrams of polyphenols.

Consumption of phenolic acids (a specific class of polyphenols found in high amounts in coffee, red wine, and tea) also reduced the risk by a similar magnitude. A diet high in flavan-3-ols, abundant in red wine, lowered the likelihood of developing metabolic disorders by 20%, while chocolate consumption reduced it by 10%.

Regardless of other risk factors for cardiovascular diseases, such as gender, age, presence of bad habits, and physical activity levels, participants who consumed more polyphenols had a 30 times lower chance of developing high blood pressure or insulin resistance compared to others, and their risk of elevated triglyceride levels was 17 times lower.