Fruits and vegetables of a certain color may reduce the risk of developing diabetes – study

Diabetes occurs due to insufficient production of insulin, a hormone that helps regulate blood sugar levels. Without this key mechanism, blood glucose levels can reach dangerous levels, causing a cascade of complications. Fortunately, new research shows that certain fruits and vegetables can help prevent blood sugar levels.

From bright yellow to deep purple, the variety of colors in your local grocery store’s fruit and vegetable section probably paints a whole rainbow.

However, according to research, choosing certain shades can help reduce your risk of developing type 2 diabetes.

Fans of purple potatoes, radishes, and red cabbage may rejoice, as red, purple, and blue pigments are associated with powerful effects.

Researchers at the University of Turku have found that the fruits, vegetables, and tubers of these flowers can reduce the risk of blood sugar disturbances by affecting energy metabolism, gut microbiota, and inflammation.

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It all comes down to anthocyanins, which describe the group of antioxidants responsible for those deep colors in foods.

A new review article compared the results of research in this topic area, noting that the beneficial effects of anthocyanins on type 2 diabetes are increased when the anthocyanin is acylated.

When it comes to food, high levels of acylated anthocyanins can be found in purple potatoes, purple sweet potatoes, radishes, purple carrots, and red cabbage.

On the other hand, blueberries and mulberries contain mostly non-acylated anthocyanins.

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Acylated anthocyanins are poorly absorbed by digestion, but have probiotic properties and reduce the risk of diabetes more effectively than their non-acylated counterparts.

Postdoctoral researcher Kang Chen from the Department of Food Science at the University of Turku, Finland, said: “Studies have shown that, in addition to changing physical and chemical properties, acylation affects how anthocyanins are absorbed and metabolized.”

The acylated group proved to be a more effective antioxidant, improving the intestinal barrier in the abdomen, allowing the absorption of essential nutrients.

In addition, these anthocyanins may help maintain gut microbiota homeostasis, suppress pro-inflammatory pathways, and modulate glucose and lipid metabolism.

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If you’re looking for the perfect item to add to your shopping list, Chen explained that purple vegetables contain the most acylated anthocyanins overall, and purple potatoes are especially “rich” in these goodies.

Once you eat these antioxidants, they pass through your body from the upper gastrointestinal tract to the colon, where the magic happens.

What’s more, this isn’t the first study to highlight the beneficial effects of anthocyanins on diabetes.

A study published in the journal Current Developments in Nutrition found that pomegranate juice was able to lower blood sugar levels in “minutes.”

Participants with low fasting serum insulin levels experienced a “significant” drop in blood glucose just 15 minutes after drinking the drink.

The researchers concluded that components in pomegranate juice “probably” regulate glucose metabolism in humans, with anthocyanins being one of the powerful components.

One theory is that the pigments that give the juice its characteristic deep color are able to bind to the sugar and prevent the big impact on insulin levels.

Another study published in the journal Nutrition Research also showed that a red drink was able to lower fasting serum glucose levels and reduce insulin resistance in people with type 2 diabetes.

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