What to Know About Anthocyanins
Suffering from Diabetes? Then it’s time for you to know something more about your nutritional and dietetic vocabulary. Ever heard of an extremely powerful antioxidant called anthocyanins? Anthocyanins is known for its properties that gives rich gorgeous colours to the particular foods.
Foods like blueberries, black beans and sweet potatoes etc. have excess of this antioxidant. When it comes to health benefits then according to the study conducted in 2014, foods that contains anthocyanins, aids in lowering and stabilizing blood sugar levels.
People suffering from diabetes, should add such foods in their daily diets to make their food list more diabetic-friendly and healthy. Despite being healthy, such foods contains great taste and you can use them in many ways. Following are the 6 healthy food choices you can add to your shopping cart.
1. Sweet and Tart Cherries
Presence of Anthocyanins gives cherries rich red colour and according to the research conducted in 2009, one and half cup of cherries can help you stimulate antioxidant activities in your body for about 12 hours. And as per other researches on anthocyanins, daily intake of tart cherries aids in lowering the risk of heart attacks and also aids in reducing belly fat caused by type 2 diabetes.
As we know that anything fresh has more nutritional values as compared to the frozen stuff. So whenever you hit the supermarket, remember you should get some fresh cherries instead of the frozen ones because frozen food losses up-to 50% of their nutritional values including anthocyanins.
2. Black Beans
As the American Diabetes Association says that people should make their diet diabetes friendly by adding foods in their daily diet which are rich in proteins and fiber.
Black Beans are loaded with lots of fiber and proteins that helps in stabilizing blood sugar levels. Despite helping in diabetes problems – red, black and kidney beans are rich in anthocyanins and also contains polyphenols that reduces the inflammation blood vessels and cardiovascular diseases i.e. heart diseases. They can be used cooked or boiled in salads.
Anthocyanins doesn’t only give incredibly rich colour to the berries like loganberries and boysenberries but they are also beneficial in fighting with free radicals present in the body.
According to a nutrition review studies in 2010, there are some compounds found in berries that can eliminate the heart diseases in people that suffers from diabetes. Berries are rich in fiber, vitamin C, antioxidants and they are low in calories that also prevents unwanted weight gain.
Berries are delicious and tasty but when it comes to the best one, blue is always better. A nutrition review study in 2010 states that overweight diabetics with insulin resistance can reduce their insulin resistance and normalize their type 2 diabetes by consuming blueberries on daily basis, either in fruit form or in smoothie form. In fact smoothies are better. Blend a handful of blueberries with almond milk or coconut milk and consume daily for 6 weeks for great results and welcome a definitely healthy you.
5. Sweet Potatoes
Common orange-peel sweet potatoes are also rich in anthocyanins as the purpled-skin potatoes are. They are loaded with excess fibre, lots of antioxidants, vitamins and they are quite low in sugar levels as compared to the other high glycemin index foods.
According to another study mentioned in Botany journal, sweet potato contains same amount of proteins as they are found in Caiapo, which is a dietary supplement made up from white-peel sweet potatoes cultivated in Japan. These dietary supplements are known for reducing blood sugar levels and insulin resistance in type 2 diabetics.
So, it is even better to have something natural in your diet than to go for supplements.
6. Blue Corn
Blue corn is another great looking side dish that is also rich in health-friendly antioxidants. Blue corn is basically purple in colour and that is also caused by the presence of anthocyanins.
Blue corns contains more antioxidants than blueberries and they are even healthier than all other diabetes friendly foods. Antioxidants present in blue corns are known for reducing the risk of diabetes and obesity, as they are also known for reducing belly fat.