New York :
Anthocyanins are substances with great power to fight obesity and insulin resistance. Risk factors in type 2 diabetes.
Photo: Image by Bettina Böhme on Pixabay / Pixabay
There are many foods that should be part of a healthy diet and of course the undeniable protagonists are fruits and vegetables. Specifically, there are some variants that shine for their peculiar density in nutrientyes, such is the case of the berries that have become a magnificent addition to any balanced diet.
LThe berries are a dietary supplement very important, since they are rich in vitamins, minerals, dietary fiber and polyphenols. They are by far one of the healthiest foods that we can consume, among their greatest qualities the berries shine for their powerful antioxidants. Which are of great help to combat free radicals, known as unstable molecules that can damage cells when their numbers increase too much, causing oxidative stress.
To be even more precise the berries are a great source of antioxidants, among which anthocyanins, ellagic acid and resveratrol stand out. In addition to protecting cells, these plant compounds can reduce the risk of chronic diseases. It is worth mentioning that there are A study in which the benefits of the extensive family of berries are verified: blueberries, blackberries, raspberries and black currants, variants that are characterized by having the increased antioxidant activity of commonly used fruits.
In a recent study from the University of Eastern Finland, the researchers found that black currants have a beneficial effect on blood sugar response after meals. The researchers believe the effect is likely related to the polyphenolic compounds derived from the berries, anthocyanins and that in particular black currants are characterized by being very rich in these antioxidant substances. The study was published in the British Journal of Nutrition, one of its main authors was Jenny Lappi.
It should be mentioned that it is not the first time that the berry effects on sugar in the blood, and in fact there are scientific references that support that fruits such as black currant and blueberry have more powerful and convincing results. In some cases lblack currants usually be consumed with added sugar Due to its natural acidity it can be aggressive for some people, it is very important to avoid this habit since it will only diminish its benefits.
In the study, the team evaluated 26 healthy people who consumed three different test products and sugar water as a control product on four separate study visits. The test products were: a blackcurrant puree with added sugar, a blackcurrant product containing fermented quinoa, and a blackcurrant product base, which did not actually contain blackcurrant. Each of the products contained 31 grams of available carbohydrates and had a similar composition of sugar components. The team found that, compared to sugar water, both blackcurrant products had reduced peak glucose and insulin level, they had delayed the drop in glucose and delayed the rise in free fatty acids due to hypoglycemia. The results support previous findings on the beneficial effects of black currant in the blood glucose response, particularly after meals. The genius is that those benefits were reflected even with a smaller serving size. The researchers pointed out that during a longer period of time of consumption of black currants, the results are more forceful since there were positive variations in the blood glucose and insulin levels and increased sensitivity to insulin, aspects that are associated with a lower risk of type 2 diabetes.
There are more references that only confirm the immense benefits of berries. Importantly, these effects appear to occur both in healthy people and people with insulin resistance. So check it A study conducted in healthy women, in which it was confirmed that the habit of eating 5 ounces (150 grams) of mixed dark berry puree with bread led to a reduction in the 24 to 26% in insulin levels, compared to consuming the bread alone. The other side of the coin is This studio of six weeks and that was carried out in obese people with insulin resistance; who drank a blueberry smoothie twice a day. The results were overwhelming as they experienced greater improvements in insulin sensitivity than those who consumed smoothies without berries.
Best of all, integrating this type of berry into your diet is easy, accessible and delicious. If you can’t find black currants, go for blueberries or the darker peel variants. Add a handful to your morning oatmeal, in juices and smoothies, they also go great with salads and healthy desserts. Though the simple habit of eating a fist After lunch and dinner, it will be your best ally to keep sugar at bay and also to lose weight with a lot of health and nutrition. Wonderful!