Fruit may be nature's candy supplying a good amount of sugar but berries are one of the best
fruit choices you can make with a high skin to pulp ratio and high concentrations of essential
diabetes busting nutrients there is a wide world of healthful berries you can and should eat on a
regular basis but is every berry created equal which ones supply the most heart-healthy blood
sugar balancing benefits which berry can aid your eye health and which berry was used by ancient
civilizations as an aphrodisiac don't worry the truth won't be buried we're going to unearth
for sweet and unsavory yes savory berries that fight against the mechanisms and symptoms of
diabetes stay tuned for three free gifts plus what is the most sugar dense fruit in the world
stay tuned to the end to discover the surprising answer like subscribe and parker up it's time
to bite into the five best berries for diabetics do you have a favorite berry
what if we told you it's probably not actually a berry at least not technically speaking true
examples of foods classified as berries include pumpkins cucumbers bananas and even avocados
in reality what most of us think of as berries are usually aggregate fruits like blackberries
accessory fruits like strawberries or collective fruits like mulberries but not to worry we won't
be quite so rigid with our definition of the berry get ready to discover which of your most
loved berries aren't just good for your soul they can be your new go-to diabetes fighting weapon
number five raspberry raspberries are high in six specific diabetes fighting compounds
in fact most berries contain these same six compounds in varying quantities
what are they anthocyanins quercetin potassium carotenoids melatonin and vitamin c anthocyanins
are antioxidant polyphenol pigments which give raspberries their vibrant color
in general the darker the fruits or vegetable the more anthocyanins it will contain and
studies show that they can reduce the risk of developing diabetes anthocyanins increase
adiponectin secretion which protects against insulin resistance and improves glucose metabolism
quercetin is yet another polyphenol flavonoid pigment with antioxidant properties
the anti-inflammatory effects of this compound help it to reduce the risk of heart disease
cancer and alzheimer's disease and the recent study titled the anti-diabetic potential of
quercetin revealed that this antioxidant is particularly beneficial for the small intestine
pancreas fat tissue and liver parts of the human body which are all closely linked with diabetes
plus studies show that quercetin even in tiny daily doses can work to lower fasting blood
glucose most all berries are high in potassium and raspberries are no exception as low potassium
levels are associated with an increased risk of developing diabetes it's essential
to acquire a daily dose of this needed nutrient meanwhile a serving of raspberries contains 5
of the recommended daily intake for potassium this essential nutrient is vital for heartbeat
regulation protein synthesization and carbohydrate metabolization plus it helps regulate the
production and release of insulin raspberries are also rich in carotenoids specifically lutein and
beta-carotene these phytochemicals have been shown to reduce the risk of cataracts and work
to improve eye health in general raspberries are also one of the richest food sources of melatonin
this chemical is often called the sleep hormone as it plays a key role in the regulation of sleep
cycles it has also been shown to increase insulin secretion and it can help protect
insulin producing pancreatic beta cells so one of the most delicious berries in the world can
also become one of your most powerful weapons in your fight against diabetes number four mulberry
all dark blue or purple berries offer a brilliant boost of anthocyanins
and that's why you often hear that blueberries can be a wonderful addition to your anti-diabetes diet
and that's true however today we are going with the mysterious mulberry as our purple
berry of choice why well while blueberries are nutrient rich mulberries are even richer in fact
per 100 gram serving compared to blueberries mulberries contain three times more magnesium
three times more phosphorous four times more water content six and a half times more iron and calcium
and mulberries even contain over 18 times less sugar content per serving mulberries supply just
9.8 grams of carbs with 1.7 grams of fiber this gives mulberries a better carb to fiber ratio
and that means mulberries can be even better for your blood sugar balance than
the beloved blueberry meanwhile mulberries contain more protein than most berries
protein works in conjunction with fiber to slow the release of sugar into the bloodstream they
also contain more beneficial polyunsaturated fatty acids than any other berry these fats
can work to reduce harmful ldl cholesterol and they can help to lower your risk of heart disease
plus 100 grams of mulberries supply approximately 60 of the recommended daily intake for vitamin c
of the myriad of health benefits associated with this antioxidant one of its major
anti-diabetes powers is its ability to minimize the risk of a post-meal glucose spike in fact
a recent animal trial showed that lab rats who were regularly given mulberry extract experienced
a significant drop in fasting glucose levels after just five weeks so why not take advantage
of the deep succulent flavor of ripe mulberries for a luxurious yet healthy dessert or snack
number three caper berry that's right this berry supplies a savory burst of flavor
but don't be confused while they come from the same plant as the traditional caper
and both are often pickled in brine there are some notable differences caper berries have a
milder flavor than capers and less salt is used in their brine the pleasantly pungent flavor of
these berries are so intoxicating that they were often used by ancient civilizations as
an aphrodisiac as the caperberry bush grows in hot dry environments with high levels of ultraviolet
sun radiation the bush produces concentrated amounts of antioxidants for added protection
that's a main reason why the caper berry is often used as a natural treatment for diabetes in iran
in fact iranian researchers found that regularly eating caper berries even when pickled can work
to lower fasting glucose and hba1c levels caper berries supply plenty of heart-healthy diabetes
fighting nutrients including copper magnesium iron along with blood pressure lowering flavonoids
plus vitamins b2 and k a single serving of caper berries also supplies over 200
of the rdi for quercetin this anti-inflammatory pigment can be immensely beneficial to those
suffering from diabetes as studies show it improves the health of the liver and the
kidneys it's also been shown to aid in blood sugar regulation and it can reduce the risk
of heart disease and largely thanks to their radiation busting antioxidants studies show that
regular consumption of caper berries can reduce carbohydrate absorption in the small intestine
inhibit the production of glucose in the liver enhance glucose uptake in different tissues
and protect and regenerate insulin producing beta cells however it is important to note that due
to these berries often being pickled and stored in brine they can supply a large dose of sodium
by some estimates a small 30 gram serving could still supply about 700 milligrams of salt
which equals roughly half the recommended daily allotment but eating just a few of
these savory berries can still lend you some incredible blood sugar lowering benefits
we're going to discover the top two berries for diabetics in just a second but before we do
remember those three free gifts get your personal copy of our ebook superfoods for diabetics
along with access to part one of our exclusive series that diabetes documentary plus grab our
new cookbook snacks meals and desserts that lower blood sugar all you have to do is click the link
in the description below now back to our very important list number two blackberries while we
love the taste and nutrition within all colors of berries one of the healthiest colors of
berry may just be black a one cup serving of blackberries supplies just 62 calories
with less than 1 gram of fat but it also gives you 2 grams of beneficial plant-based protein
and while it contains about 14 grams of total carbohydrates it's got 8 grams of dietary fiber
that's an excellent carb-to-fiber ratio and it means that this berry can work to stabilize your
post-meal glucose levels and blackberries are one of the richest sources of manganese
giving you nearly half the recommended daily intake per serving this nutrient has been shown
to aid with blood sugar regulation meanwhile blackberries contain abundant amounts of other
diabetes fighting nutrients including calcium magnesium potassium plus vitamins a b c and e
like all dark colored berries blackberries are an excellent source of anthocyanins
these pigments carry anti-cancer anti-inflammatory antimicrobial anti-obesity and anti-diabetes
benefits and studies show that they can reduce the risk of heart disease plus scientists believe that
the polyphenolic compounds within blackberries can work to improve cognitive function studies
further show that regularly eating blackberries can improve bone health boost immunity and they
can even aid in weight management so why not enjoy a small serving of delicious blackberries
in your fight against diabetes and for improved heart eye bone and brain health
now let's discover possibly the very best berry in the world number one kiwi berry kiwi fruit is
known as one of the world's most nutrient dense fruits but when it comes to nutrients density
the kiwi berry has it beat in fact a recent study found that kiwiberry contains over 20
essential nutrients and a wide range of diabetes fighting vitamins just 4 ounces of
kiwi berries that's about 6 fruits provides up to 420 milligrams of blood sugar balancing vitamin c
that equates to nearly five times the recommended daily intake and kiwi berries are probably the
richest dietary source of myoenocidal or vitamin b8 a serving of six kiwi berries provides around
900 milligrams double the dose of the average b8 supplement studies show that vitamin b8 carries
a wide range of health benefits including its ability to lower fasting glucose levels
in fact research shows that women with gestational diabetes reduced their insulin requirements by up
to 75 percent when they consumed the same amount of b8 found in a four ounce serving of kiwiberry
and an estimated 65 to 87 percent of high-risk women can avoid developing gestational diabetes
when they regularly take vitamin b8 meanwhile kiwiberry is an excellent source of the eye health
aiding antioxidant pigment lutein which can reduce the risk of diabetic retinopathy and while lutein
doesn't directly lower blood sugar levels it has been shown to halt the effects of high blood sugar
oxidation on immune cells meanwhile kiwi fruits and kiwi berries are the only fruits which contain
actinidin a compound which has been shown to optimize protein digestion
this in effect slows carbohydrate digestion which in turn helps reduce the risk of a
blood sugar spike plus a serving of kiwi berries supplies twice the vitamin e content of an avocado
with 60 percent less calories this antioxidant helps to lower cholesterol and aids arterial
health kiwi berries also contain plenty more heart healthy diabetes fighting nutrients including
calcium copper folate manganese magnesium iron and selenium a serving of kiwi berries also
supplies more blood pressure lowering potassium than a banana so get this green fruit onto your
plate today to aid your heart health tomorrow and beyond well this wraps up this very exciting list
now it's time to answer the brain teaser what is the most sugar dense fruit on the planet
the answer figs it's no wonder why these little fruits supply a huge flavor burst
but beware it's been reported that one single fig can contain over 8 grams of sugar
of course like most any fruit they will still lend you plenty of nutrients and health benefits
but you'll certainly want to watch your intake when it comes to figs have we mentioned your
favorite berries in this list if not let us know and tell us why you love them
by commenting below don't forget to like subscribe and click the link below for your three free gifts
thanks for watching we hope you're having a happy and healthy day