When you’re living with diabetes…
It is often recommended to eat the rainbow…
Or enjoy a diet that involves varied colors of fruits… and vegetables.
And this is because food with different colors… has different nutrients!
Foods with a bright and intense hue… like blue foods…
Contain unique sets of vitamins and antioxidants….
That can be beneficial for diabetics… especially when it comes to chronic inflammation.
But we don’t come across blue foods every day!
And the reality is that…
Most blue foods are processed… and genetically modified with food dyes.
That said… nature does provide us with a handful of natural blue foods that can benefit
your diet.
But which ones are they?
Keep watching!
In this video… we’ll share 5 blue foods that reduce inflammation for diabetics.
But before we dive in…
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Let’s get started with the best blue foods to reduce inflammation for diabetics with…
Number 5.
Blue Spirulina Spirulina is a type of green-blue algae that
grows into both fresh and saltwater.
Often consumed in powder form… and added to:
* Smoothies * And breakfast bowls…
Spirulina provides an impressive amount of nutrients per gram.
In fact… a tablespoon of spirulina contains as much protein and amino acids as an egg.
This blue microorganism is also rich in Vitamin B including…
* B1 * B2
* B3…
Which are responsible to convert glucose into energy… and support the digestive system.
But what is most impressive about spirulina might just be its Phycocyanin….
An antioxidant that has powerful anti-inflammatory effects… and gives spirulina a unique hue.
Several studies have found that the antioxidants in spirulina can help reduce:
* LDL cholesterol * Triglycerides
* And oxidative damage…
3 markers that can influence inflammation in diabetes.
A study in patients with type-2 diabetes mellitus found that…
Consuming 2 grams of spirulina daily can significantly reduce these markers.
More research found similar results noting that…
Consuming up to 8 grams per day can also increase levels of antioxidant enzymes in the blood.
So try to experiment with spirulina… as it might be efficient at reducing inflammation!
Number 4.
Blackcurrant With a dark blue hue and a reputation for
being “forbidden” in certain parts of the world…
Blackcurrants can actually be beneficial for inflammation.
Commonly consumed in the form of: * Drinks
* Tea * Jam
* Or within baked goods….
Blackcurrants contain a generous amount of antioxidants including:
* Anthocyanin * Gamma-linolenic acid (GLA)
* And Vitamin C. Experts note that blackcurrants contain 4
times more vitamin C than oranges…
And vitamin C is essential to help the immune system fight off chronic inflammation.
It has been found that that…
Consuming more vitamin C can increase blood antioxidant levels by up to 30%.
A 10-year review combining 9 studies noted that…
Consuming 700 mg of vitamin C daily reduced: * Inflammation
* Blood lipids * And risks of heart diseases….
In 293,172 participants.
1 serving of blackcurrants contains about 181 mg of Vitamin C…
Which is 2 times more than the daily recommended intake of 90 mg.
Overall…
Blackcurrant is another blue food with surprising benefits that can reduce inflammation.
But before adding them to your diet… make sure to chat with your doctor first…
as this fruit can cause side effects.
Number 3.
Blackberries This dark and sweet berry not only tastes
delicious…
But it also brings plenty of health benefits… especially for inflammation.
Blackberries are filled with: * Vitamin C
* Fiber * And manganese….
3 nutrients that are essential to reduce inflammation.
Manganese is a mineral that supports the kidney… and pancreas…
2 areas that are often impacted by inflammation in diabetes.
Manganese has strong antioxidative properties…
thanks to its link to the enzyme superoxide dismutase.
Low levels of this enzyme have shown to increase: * Inflammation
* Blood lipids * Blood sugar imbalances
* And insulin resistance.
Alternatively…
consuming food rich in manganese…
like blackberries…
May improve these markers.
A large trial in 62,338 postmenopausal women found that…
Consuming the RDI intake of manganese daily… reduced the prevalence of type-2 diabetes
by 30%.
Experts noted that… manganese reduced inflammatory biomarkers which influenced this drop.
Blackberries contain 0.9 mg of manganese…
Which is about half the recommended daily intake.
So while more research is needed…
Adding some blackberries to your diet could help you reduce inflammation…
as a diabetic.
But if this berry is not your thing…
There are other blue foods that you can try.
But before we dive into those…
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And now… let’s look at another blue food to reduce inflammation with…
Number 2.
Damson Plums While plums are often considered purple…
Damson plums make this blue food list thanks to their unique hues…
And their awesome anti-inflammatory benefits.
That’s right…
Plums contain: * Vitamins
* Fiber * And Antioxidant anthocyanin… and polyphenols.
This combination of nutrients has shown to: * Boost digestion
* Reduce blood lipids * And Improve blood sugar control… which
is essential for diabetics.
An Animal experiment noted that…
The antioxidants found in plums have powerful anti-inflammatory effects that inhibit damaged
cells.
In 1 human study…
A group of participants consumed every day…
the juice and fruit of 6 prunes soaked overnight.
After 8 weeks… researchers observed that…
Those who consumed prunes experienced a significant reduction:
* Blood lipids * And as a result inflammation…
Compared to a placebo group.
Overall…
plums have been extensively studied for their potential benefits for diabetes…
So you might want to try some damson plums in your diet.
Number 1.
Blueberries Probably the most popular blue food out there…
Blueberries are rich in flavonoids antioxidants including:
* Quercetin * And Anthocyanins… that can effectively
target inflammation!
These two components have shown to: * Help with glucose management
* Prevent the risk of diseases * And reduce inflammations.
A 2011 nutritional study took a look at the impact of anthocyanin on inflammation.
After feeding participants 250 grams of blueberries daily for 6 weeks…
Researchers noted that blueberries increased the production of:
* Natural killer NK cells * And Cytokine cells… which are anti-inflammatory.
Boosting these cells through blueberries can also help improve insulin sensitivity.
A study published by Oxford Academic found that…
Drinking 2 blueberry smoothies daily reduces insulin resistance...
in a trial done on obese people with insulin resistance.
So, can you enjoy blueberries safely as a diabetic and target your inflammation?
Absolutely.
The key is to eat blueberries in moderation… and paired with other foods to ensure slow
digestion.
In fact…
All blue foods are high in antioxidants and powerful against inflammation!
They make a great addition to your breakfast or snacks…
when eaten with: * Healthy fat
* Or fiber.
So… what blue food are you going to eat more of to reduce inflammation?
Share your thoughts with a fellow-diabetics in the comment section below.
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