Introduction

Anthocyanins in blueberries and apples are associated with lower risk of type 2 diabetes. After adjusting for age, BMI, lifestyle and diet, those who consumed 2 or more servings of anthocyanin rich foods per week were 23% less likely to develop type 2 diabetes.

The Study

Study Design

• Type: Retrospective cohort

• Participants: 111,693 people, including 12,611 with diabetes

• Median Follow-up Time: 32 years

• Results: Those who consumed ≥2 servings of anthocyanin rich foods per week were 23% less likely to develop diabetes after adjusting for demographics and basic health risk factors.

The Science Behind It

Flavonoids and Their Benefits

Flavonoids, with their antioxidant and anti-inflammatory properties, may also help with insulin sensitivity and diabetes risk. Here’s how:

• Improved Insulin Secretion: Flavonoids may stimulate insulin secretion from the pancreas and regulate blood sugar levels and reduce type 2 diabetes risk.

• Reduced Insulin Resistance: They can improve glucose uptake in cells and insulin signaling pathways and reduce insulin resistance.

• Anti-inflammatory: Chronic inflammation is a risk factor for type 2 diabetes. Flavonoids can reduce inflammation in the body.

• Beta Cell Protection: Beta cells in the pancreas produce and secrete insulin. Flavonoids may protect against beta cell damage and promote healthy beta cell function.

Mechanism of Action

Flavonoids improve glucose uptake by activating insulin signaling pathways. Insulin is a hormone that regulates blood sugar levels and insulin signaling pathways are a series of chemical reactions that occur when insulin binds to its receptors on cells. Some flavonoids like quercetin and epicatechin can activate these pathways and promote glucose uptake in cells by:

• Increasing Glucose Transporters: This allows glucose to enter cells more efficiently and be used for energy.

• Reducing Inflammation and Oxidative Stress: Inflammation and oxidative stress are risk factors for insulin resistance and impaired glucose uptake. Flavonoids can mitigate these.

While the mechanisms are complex and not fully understood, research suggests flavonoids activate insulin signaling pathways and reduce inflammation and improve glucose uptake and reduce type 2 diabetes risk.

Sources of Flavonoids

Flavonoids are found in:

• Berries (e.g. blueberries, strawberries, raspberries)

• Citrus fruits (e.g. oranges, lemons, grapefruits)

• Dark chocolate

• Tea (e.g. green tea, black tea)

• Red wine (in moderation)

Conclusion

Eating a diet rich in anthocyanins and flavonoids can reduce type 2 diabetes risk by improving insulin sensitivity, glucose uptake and reducing inflammation. Add berries, citrus fruits, dark chocolate, tea and moderate red wine to your diet to keep your blood sugar levels healthy and type 2 diabetes free.

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295827/#R29, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302366/