Rich in anthocyanins, an antioxidant, blackcurrant reduces the rise of ingested sugar and delays its fall. These berries are also rich in vitamins, minerals and fiber.
- The amount of blackcurrant needed to enjoy its benefits is not large and 75 grams is enough.
- Polyphenolic compounds slow glucose absorption from the small intestine by interacting with carbohydrate-digesting enzymes and glucose-transporting proteins.
- Polyphenolic compounds can also reduce oxidative stress and inflammation.
Eating blackcurrant after a meal is good for your health, and more specifically for regulating blood sugar. Researchers attribute this effect to the well-known polyphenolic compounds in berries, anthocyanins. Blackcurrants help balance the glycemic response by reducing the rise in ingested sugar and delaying its fall. This is in addition to the other natural benefits of these berries which are rich in vitamins, minerals, dietary fiber and polyphenols. These results were presented on November 9 in the British Journal of Nutrition.
75 grams of blackcurrant is enough
The amount of blackcurrant needed to enjoy its benefits is not very large and 75 grams is enough. This portion is smaller than that which has been advocated in previous studies. Blackcurrants are often eaten with added sugar due to their natural acidity, but it turns out that sugar eaten with blackcurrants is not as unhealthy as sugar eaten without these berries.
Several studies have tracked the effects of dark berries on glucose metabolism, with black currants and blueberries having the most compelling results. The black-colored berries, rich in anthocyanins, seem to attenuate the glycemic response to added sugar, compared to a control product with the same amount of sugar. The same effect is demonstrated by anthocyanins extracted from black currants. Polyphenolic compounds slow glucose absorption from the small intestine by interacting with carbohydrate-digesting enzymes and glucose-transporting proteins. Polyphenolic compounds can also reduce oxidative stress and inflammation.
In the long term, it helps to influence diabetes
For this study, the Finnish researchers followed 26 healthy participants. They consumed three different test products and sugar water as a control product during four separate study visits. The products to be tested were a blackcurrant puree with added sugar, a blackcurrant product containing fermented quinoa and a blackcurrant product base without blackcurrant. Each of these and the control product contained 31 g of carbohydrates and had a similar composition of sugar components. Blood samples were taken before meals on an empty stomach and after meals at 15 min, 30 min, 45 min, 60 min, 90 min, 120 min and 180 min. The researchers also analyzed glucose through insulin and free fatty acids.
Compared to sugar water, both black currant products exhibited an attenuated post-meal glycemic response, which was reflected in decreased glucose and insulin spikes, a delayed glucose drop, and an increased delayed free fatty acids. The effect was optimized with the product combining blackcurrant and quinoa. The results support previous findings on the beneficial effects of blackcurrant on glycemic response after a meal, showing the effect with a smaller serving size. “Over a longer period, smaller changes in blood glucose and insulin levels and better insulin sensitivity may reduce the risk of type 2 diabetes”, continued the researchers.
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