Nutrition

Blueberries, blackberries, raspberries: red fruits to avoid diabetes

Red fruits are full of surprises. Not only do they taste good, but they are also super beneficial to your health. A very large study published in the prestigious journal Nature indicates that their regular consumption can reduce the risk of type II diabetes by 30%.

Blueberries, blackberries, raspberries, currants… these berries which are part of the small red fruits belong to the family of fruits with little sugar and a significant fiber content. But above all, they are distinguished by their richness in anthocyanins, antioxidant phenolic compounds and pigments, also known for the tenacity of stains on clothes.

The consumption of these fruits is associated with certain health benefits, especially in type 2 diabetes. A very large review confirms this.

Researchers from Zhejiang University in Hangzhou (China) embarked on this systematic search for studies published up to January 2016.

– Anthocyanin intakes have been assessed in three cohort studies totaling more than 200,000 people.

– Berry consumption has been evaluated in 5 cohort studies involving 194,000 participants.

The analysis leads to the following observation: the consumption of anthocyanins is associated with a reduction in the risk of type 2 diabetes by 15%, and that of berries with a reduction in the risk of diabetes by 18%.

Red fruits: the more you eat, the lower the risk of diabetes

The authors further calculate that the risk of type 2 diabetes decreases by 5% for each 7.5 mg increase in anthocyanins per day, or for each 17 g increase in berries per day. A 100 g serving of berries consumed daily is associated with a reduction in type 2 diabetes of close to 30%, that’s no small thing!

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Chopan M et al. Associations of dietary intakes of anthocyanins and berry fruits with risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective cohort studies. PLoS ONE DOI: 10.1371

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