Eating Berries Linked with Lower Risk of Type 2 Diabetes
Do you prefer blueberries, raspberries, blackberries or strawberries? If you love them all, we have good news: Eat more of any berry and you could lower your risk of type 2 diabetes by 18%, finds a study published in the European Journal of Clinical Nutrition.
Chinese researchers reviewed five major studies including a total of 194,019 people that looked at how eating berries affected risk of type 2 diabetes. For every 17 grams of berries eaten per day (that’s about 13 blueberries, nine raspberries, two blackberries or one big strawberry) the risk of type 2 diabetes dropped by 5%.
Scientists attribute this to the anthocyanins found in berries (the phytonutrients that give berries their vibrant colors). Anthocyanins pack both antioxidant and anti-inflammatory power, which means they counteract free radical damage, manage inflammation and reduce blood glucose and insulin resistance. Anthocyanins can also aid in the metabolism of sugars and fats. All this can add up to lower risk of type 2 diabetes.
It’s easy to add more berries to any meal of the day. Here are a few tasty ideas:
Breakfast: Top oatmeal with your favorite berries.
Lunch: Add berries to salads, like in our Chef’s Chopped Veggie Salad with Turkey and Berries.
Snack: Make berry salsa and serve with whole grain chips.
Dinner: Incorporate berries into stir-fry with vegetables and quinoa.
Dessert: Enjoy a fruit salad made with berries.
Published March 2017