Diabetes stems from insufficient production of insulin, a hormone that helps regulate blood sugar levels.
After this key mechanism malfunctions, blood glucose can reach dangerous levels, leading to a chain of complications. Fortunately, new research suggests that certain fruits and vegetables can help ward off the condition.
According to a recent study, choosing certain colors in vegetables and fruits can help reduce the risk of type 2 diabetes.
Fans of purple potatoes, radishes, and red cabbage can rejoice, as red, purple, and blue dyes have been linked to powerful effects.
Researchers from the University of Turku found that fruits, vegetables and tubers (plant roots) with these colors can reduce the risk of hyperglycemia by affecting energy metabolism, gut microbiota and inflammation.
And it all comes down to anthocyanins, which describe a group of antioxidants responsible for these deep colors in the product.
The new study compared the results of research in this field, and noted that the beneficial effect of anthocyanins on type 2 diabetes increases if the anthocyanins are acylation (acylation in chemistry is the process of adding an acyl group to a chemical compound).
And when it comes to food, a large number of acyl anthocyanins can be found in purple potatoes, purple sweet potatoes, radishes, purple carrots, and red cabbage.
On the flip side, the likes of cranberries and white berries mostly contain non-acylated anthocyanins.
Cryogenic anthocyanins are poorly absorbed in the digestive process, but provide probiotic properties and reduce the risk of diabetes more efficiently than their non-acylated counterparts.
“Studies have shown that in addition to changing physical and chemical properties, acyls affect how anthocyanins are absorbed and metabolised,” said postdoctoral researcher Kang Chen from the Food Science Unit at the University of Turku in Finland.
The oxidized group has proven to be more effective as an antioxidant, as it improves the intestinal barrier in the abdomen, which enables the absorption of essential nutrients.
Furthermore, these anthocyanins can help maintain the balance of the gut microbiota, suppress pro-inflammatory pathways, and modulate glucose and lipid metabolism.
And if you’re looking for the perfect candidate to add to your shopping list, Chen explained that purple vegetables contain the most anthocyanins in general, with purple potatoes being the best in particular.
Once you eat these antioxidants, they travel through your body from your upper digestive tract to your colon.
And this isn’t the first research highlighting the positive effects of anthocyanins on diabetes.
Research published in the journal Current Developments in Nutrition found that pomegranate juice is also able to lower blood sugar levels in “minutes.”
The researchers concluded that the components in pomegranate juice “likely” regulate glucose metabolism in humans, and one of the active parts is anthocyanins.
One theory is that the pigments that give the juice its distinctive color are able to bind to sugar and prevent a significant effect on insulin levels.
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