Eating Purple Foods Could Help You Avoid Diabetes

Data from almost 400,000 people suggests that consuming berries and the anthocyanins they contain may reduce the risk of type 2 diabetes mellitus by 15-18%.  In other words, strong evidence indicates that consuming berries may be linked to a reduced risk of type 2 diabetes. This study was published in the New England Journal of Medicine.

The goal of the study was "To investigate the associations of dietary intakes of anthocyanins and berry fruits with type 2 diabetes mellitus (T2DM) risk and to evaluate the potential dose–response relationships based on prospective cohort studies"

Encouragingly, the anthocyanins in common berries appeared to lower the risk of diabetes among the hundreds of thousands of people in the studies. Anthocyanins are water-soluble pigments that belong in the flavonoid family, which in turn is a collection of phytochemicals. These compounds help fight oxidation and improve health.

Great sources of anthocyanins include

• Blackberries
• Blackcurrants
• Blueberries
• Cranberries
• Grapes
• Raspberries
• Red Cabbage

Keep berries in your freezer for a quick smoothie or to add to your bowl of oatmeal.