blueberriesHow Berries Help Lower The Risk Of Getting Diabetes

Diabetes has been on the rise lately with many people showing elevated blood sugar level or even prediabetes symptoms. Diabetes is a leading cause of kidney failure in adults and it is known to increase the risk of getting nerve damage and heart diseases.  Diabetes is a condition where the pancreas stops producing enough insulin or there is insulin resistance which brings about elevated blood glucose levels and dysfunction of energy stored in the cells. Diabetes can be treated and prevented in several ways and one of them is by eating berries.

Berries are classified as Superfoods and they contain a lot of phytochemicals, antioxidants, fiber, vitamins and are low in calories. They contain flavonoids and anthocyanin which have great benefits in promoting of one’s health and examples of berries that contain flavonoids and anthocyanin include cranberries, chokeberries, raspberries, blueberries, cherries, Acai berries, elderberries, and mulberries. Anthocyanin is the colorful pigment found in the berries and other fruits and it is what gives the berries a deep, rich red, blue and purple color.

Studies have shown that anthocyanin and flavonoids lower the risk of type 2 diabetes significantly  15 to 18 percent and they also reduce signs of metabolic syndrome, which show that one is likely to get diabetes and also lowers insulin resistance and regulates the blood glucose much better.  Anthocyanins contain antioxidant, which are known to heal a number of diseases include diabetes and also prevent complications such as cardiovascular diseases that are associated with diabetes.

Compared to other carbohydrate foods, berries have a low glycemic index, which means that they slowly release carbohydrates hence they are less likely to cause the blood sugar to spike. Eating three servings of berries each week has shown to improve the HbA1c level and lower the risks of developing type 2 diabetes. They contain few amounts of carbohydrates compared with other fruits, for example,   three-quarters a cup of fresh blueberries contains 62 calories and 16 grams of carbohydrates, therefore it is better to replace your fruit intake with any type of berries and this will reduce your carb take and lowers blood sugar level.

Berries have high fiber content which helps control blood sugar levels and also lower the risk of diabetes complications such as kidney disease and neuropathy. Taking berry juice, freeze-dried berries and dried berries are known to have fewer health benefits than eating fresh organic berries.  It is recommended for one to take at least a half cup of organic berries day to receive protective effects against diabetes and also lower the risk of getting diabetes.

Although berries have great health benefits, it is good to know that there is a limit to how many you can eat. Three servings a week is enough and they can be eaten just straight from your hand, added to morning cereals or yogurt or even mixed in a salad for lunch or dinner. So make berries one of your  top best fruits and get reduce the risk of getting diabetes.