Berries & Type 2 Diabetes
- Jennifer St John
- Nov 20, 2024
- 2 min read
Updated: Jan 20
As your health coach, I’m excited to share how small adjustments, like adding more berries to your diet, can support your overall well-being, particularly when managing or preventing type 2 diabetes.
Why Berries?
Recent research, including a study published in the European Journal of Clinical Nutrition, suggests that eating berries rich in anthocyanins—natural compounds found in certain fruits—could reduce the risk of type 2 diabetes by 15 to 18%. These findings are based on data from over 400,000 people, which is quite promising.
What Are Anthocyanins?
Anthocyanins are powerful antioxidants found in deeply coloured fruits and vegetables. They belong to the flavonoid family, which helps protect your body from oxidative stress and may also improve insulin sensitivity. Some of the best sources of anthocyanins include:
Blackberries
Blueberries
Cranberries
Raspberries
Blackcurrants
Red cabbage
You can also find anthocyanins in other foods like the skin of aubergines, and even certain apples and red-hued peaches.
These vibrant fruits can be a tasty and simple addition to your meals and snacks, providing both flavour and health benefits.
How Can Berries Help?
Research indicates that the anthocyanins in berries may help regulate blood sugar levels and improve insulin sensitivity, which is essential for managing diabetes. By incorporating more of these berries into your diet, you could support your body’s ability to maintain healthier blood sugar levels.
Practical Tips
In our coaching sessions, we’ll focus on making sustainable changes. Here are a few easy ways to include more berries in your daily diet:
Add them to your morning smoothie or yoghurt.
Use them as a topping for porridge.
Enjoy them as a fresh snack.
Toss them into salads for added colour and nutrition.
Caution and Balance
While berries can be a fantastic addition, remember that balance is key. We’ll look at your overall eating habits and ensure that your nutrition plan supports your health goals without making drastic changes that might be difficult to maintain.
Together, we’ll continue building healthy habits that fit into your lifestyle, making it easier to stay on track with your health goals.
References
Disclaimer
The information provided in this document is for educational purposes only and does not constitute medical advice. Please consult your healthcare provider or a medical professional before making any changes to your diet, treatment plan, or health regimen, particularly if you are managing a condition like type 2 diabetes
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