Do you want to make a bigger effort to manage your diabetes? Did you know that eating purple vegetables and tubers could help you? Many studies have shown that compounds found in purple-colored plant foods are beneficial to the health of diabetics. They not only contain antioxidants, but also anthocyanins – pigments responsible for their vibrant hue! In this article, we’ll explore all of these components, as well as provide some delicious suggestions to incorporate into your diet.
Purple vegetables and tubers: elected “superfoods” against type 2 diabetes.
Purple skinned foods prove to be very useful for people suffering from type 2 diabetes due to their high levels of antioxidants and vitamins, which are essential for managing this condition.
Rich in anthocyanins, a type of flavonoid, purple foods help lower blood sugar, inflammation, and insulin production. They are therefore an excellent choice for people with type 2 diabetes who are looking to manage their disease. In addition to helping control blood sugar, purple foods may also help reduce the risk of other complications associated with diabetes, such as heart disease and stroke.
Purple foods are also packed with valuable nutrients like fiber, which promotes satiety, magnesium, which helps protect against insulin resistance, and potassium, which helps regulate blood pressure. Together with their powerful antioxidant properties, these components make purple foods one of the best foods for managing type 2 diabetes.
A Finnish study supports the major impact of anthocyanins on T2DM.
A Finnish study conducted by scientists from the University of Turku and published on American Chemical Society revealed that a type of anthocyanins would be responsible for energy metabolism, inflammation and the intestinal microbiota in T2D: These are acylated anthocyanins. Acylated anthocyanins are those that have one or more fatty acids attached to the glucose molecule, while non-acylated anthocyanins are those that have no fatty acid attached. Acylation is a process in which an organic compound is combined with a carboxylic acid to form an acylated product. Acylation of anthocyanins is a common way to stabilize them and make them more suitable for food applications.
Acylated anthocyanins are generally characterized by greater stability, stronger color intensity, and longer shelf life compared to their non-acylated counterparts. In terms of nutritional benefits, acylated anthocyanins contain higher amounts of antioxidants and have stronger anti-inflammatory properties than non-acylated anthocyanins. Additionally, when processed into food products, these compounds may exhibit better textural properties due to their faster rate of hydration.
In this case, research indicates that acylated anthocyanins have a greater antidiabetic inhibitory effect compared to non-acylated anthocyanins. Acylated anthocyanins can improve gut barrier and microbiota composition, suppress pro-inflammatory pathways, and modulate glucose and lipid metabolisms.
Reviewing purple foods high in anthocyanins acylated.
Vegetables rich in anthocyanins acylated
Purple potatoes are an excellent source of acylated anthocyanins. Not only are they visually striking, but they provide essential vitamins and minerals while boosting antioxidant levels.
Purple sweet potatoes have become popular in recent years and are increasingly recognized as a healthy food. Their deep purple skin is due to their high content of acylated anthocyanins, which can help protect cells from oxidative damage, reduce inflammation and support healthy digestion.
Eggplant is another vegetable containing an abundance of acylated anthocyanins. Dark purple-skinned eggplants contain up to twice as many of these beneficial antioxidants as lighter-skinned eggplants. Eating raw or cooked eggplant can help you get an extra dose of nutritious antioxidants that support your overall health.
Tubers rich in acylated anthocyanins.
Beets are one of the most common vegetables that contain high amounts of acylated anthocyanins. The skin and flesh of this root vegetable, bright red or purple, has many health benefits due to its rich pigmentation. Beets naturally contain nitrates, fiber, and other essential vitamins and minerals that can support heart health and reduce inflammation in the body.
Purple yams are another type of tuber rich in acylated anthocyanins. Although the yam outwardly resembles the sweet potato, it is actually an entirely different species that contains much higher levels of these beneficial compounds. Purple yams can be eaten cooked for an extra boost of antioxidants, but should never be eaten raw, as they can be toxic.
fruits rich in anthocyanins acylated.
Blueberries are perhaps one of the most popular fruits containing high amounts of acylated anthocyanins, possessing even more than red wine! This little berry is packed with vital nutrients like vitamin C, potassium, folate, magnesium, and manganese, not to mention its powerful antioxidants that can help reduce cell damage caused by free radicals in your body.
Blackberry is another fruit rich in acylated anthocyanins. This dark-colored berry contains up to four times more antioxidants than blueberries, making it a great choice for anyone looking for an increased nutritional boost! Blackberries also contain high levels of dietary fiber which promotes healthy digestion and regular bowel movements, while providing essential vitamins such as vitamin K which promotes healthy bones and teeth.