BLUE... like summer skies and expanses of ocean.
But are there any true blue foods that look good, taste good, and do good?
Nutritional researchers are discovering the amazing health
and even glucose-regulating properties of some remarkable foods in the hue of BLUE.
While you won t find many ultramarine or cobalt blue foods in nature,
there s still a deep sea of blue food choices which can add drama and nutrition to any plate.
So stick around to discover which blue fat-rich food
can inhibit the production of cholesterol inside the body.
Which starchy veggies have diabetic-friendly blue counterparts?
And what mysterious blue drink takes today s top spot?
Is your blood sugar is causing you to see red?
Well, add these incredible blue foods to your plate once in a blue moon, or even quite often,
and they can help you fight off those diabetic blues!
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Now, let's reveal
8 AMAZING BLUE FOODS THAT REDUCE BLOOD SUGAR
Number 8: Blue Cheese
As shocking as it may sound, studies show that countries where large amounts of
cheese are consumed experience lower levels of cardiovascular disease.
But if you want to grab possibly the healthiest source of cheese,
you'll want to go blue! While blue cheese can supply large helpings of saturated fat
and cholesterol, it has 30% less cholesterol and 20% less saturated fat than Cheddar cheese.
The blue veins in traditional blue cheeses, including Stilton,
Gorgonzola, Roquefort, and Danablu, are actually pure mold.
Before the ripening process begins, Penicillium spores are added to certain hard and soft
cheese types, which give a distinctive sharp taste to these now blue cheeses.
A recent study published in Advances in Nutrition found that Penicillium cheeses
supply high levels of ANDRASTINS - fungal compounds which can inhibit
certain enzymes from producing cholesterol inside the body.
In fact, modern statin drugs, which are used to lower blood cholesterol,
are derived from andrastins.
A one ounce serving of blue cheese provides you with 6 grams of protein
and only half a gram of carbs. That means it won t raise your blood sugar and, in fact,
its protein content can help your body slow the digestion of sugar from other carb-heavy foods.
That's a main reason why doctors and dietitians recommend pairing any carb-rich foods with healthy
sources of protein and blue cheese can make for an excellent anti-diabetes protein choice!
In fact, scientists note that blue cheese can be particularly beneficial for those suffering from
diabetes, as studies have shown that regularly eating blue cheese can reduce cholesterol levels
and help prevent arterial inflammation.
Plus, research has revealed those who regularly consume blue cheese have a
lower the risk of developing cardiovascular diseases than those who do not eat blue cheese.
Plus, as blue cheese contains important probiotic properties, it can aid gut health and improve the
gut microbiome, which can be especially important in your fight against diabetes.
Number 7: Blue Corn
Your doctor may have warned you against consuming large amounts of corn.
After all, it can be incredibly sweet, and may supply a large dose of sugar. In fact,
the sweetest corn cobs can be comprised of up to 50% sucrose,
and it's been reported that corn contains the highest starch content of all whole veggies.
But this is mostly associated with YELLOW corn.
As BLUE CORN grows, it uses energy to produce the pigment which gives this
type of corn its distinctive, vibrant and striking appearance. This process
leads to the plant ending up with less energy to store as sugar.
That's why white and yellow corn, and white and yellow corn products, like chips and flour,
will contain higher amounts of carbohydrates than blue corn and blue corn products.
Blue corn also contains approximately 30% more protein than white or yellow corn,
which helps it slow the introduction of sugar into your blood stream. It also
helps blue varieties of corn achieve a lower glycemic index score than white or yellow corn.
Still, any type of corn is a high-carb veggie, so you will want to watch your portions.
However, eating modest amounts of blue corn can bring some major anti-diabetes benefits.
While white and yellow corn can contain high quantities of rapidly digestible, or soluble
starch, blue corn offers more slowly digestible and insoluble starch. That is another main reason
why the G.I. of blue corn is lower than yellow corn, and why it shouldn't spike your blood sugar.
Meanwhile, when you opt for blue corn, you re not only getting less sucrose and
less soluble starch, you will also find higher levels of ANTHOCYANINS.
Scientists have found a link between high levels of anthocyanins and better insulin sensitivity.
Anthocyanins allow muscles and organs to absorb more glucose,
which, of course, helps to lower blood sugar.
So, if you love corn but wish to avoid a possible blood sugar spike,
make the switch from yellow to blue!
Number 6: Blue Potato Just like corn,
potatoes are often avoided by those suffering from diabetes,
due to the idea that potatoes are loaded with rapidly digestible starch.
But just like corn, not every type of potato is created equal
and you can take advantage of less starchy blue varieties!
Blue potatoes are an excellent source of those impressive anthocyanins, which can work to reduce
harmful LDL cholesterol while improving levels of heart-healthy HDL cholesterol.
Blue potatoes contain a specific type of anthocyanins called PETUNIDINS,
which have been found to reduce oxidative stress in cells and gut bacteria. They
are also rich in the blue anthocyanin MALVIDIN, which can aid arterial health.
Meanwhile, blue potatoes supply a range of diabetes-fighting nutrients, including vitamin C,
selenium, and the polyphenolic compounds caffeic acid and chlorogenic acid. Plus,
the average blue potato actually contains more blood pressure-lowering potassium than a banana!
Blue potatoes also supply RESISTANT STARCH - a type of indigestible fiber which can work to
lower post-meal glucose levels while contributing to improved gut health.
Plus, all potatoes, whatever their color, contain the anti-inflammatory anthocyanin antioxidant
DELPHINIDINS, which, studies show, can work to lower the risk of atherosclerosis.
Research also suggests that consuming delphinidin-rich foods
can help type 2 diabetics lower their doses of diabetic medication,
and it can even work to reduce the risk of developing diabetes!
So make room on the plate for a small serving of blue potatoes... the newer and bluer, the truer!
But what could be better than a blue potato? Try...
Number 5: Blue Tomato Of course, tomatoes come in a
wide range of colors, and they all provide a long list of health benefits. Every variety of tomato
contains LYCOPENE an essential pigment which has been shown to lower LDL cholesterol, aid immune
system health, reduce the risk of certain forms of cancer, slow the aging process, inhibit the
development of stroke-causing blood clots, and it may even help with blood sugar regulation.
But perhaps the most nutrient-dense color of the typically red tomato
is blue! In fact, scientists have called blue and purple varieties super tomatoes!
While this color of tomato is not found in the wild, an Oregon State University professor spent
twelve years cross-breeding tomatoes to create the Indigo Rose the blue tomato which contains
the very same antioxidants found in blueberries. In fact, studies have shown that blue
tomato extract may help reduce oxidative stress due to their supply of PETUNIDINS
the same antioxidant anthocyanins which give blue potatoes their powerful health benefits.
And thanks to their excellent stores of vitamins B, C, E, and K, along with magnesium, manganese,
phosphorus, potassium, and, of course, lycopene - these colorful tomatoes offer many incredible
health benefits specifically related to diabetes. So blue tomatoes can help to...
...reduce the risk of Alzheimer s disease, slow the onset of macular degeneration,
boost immune system health, prevent the build up of LDL cholesterol,
decrease the risk of prostate cancer, inhibit the development of blood clots, and they can
even help to better control glucose levels. So for your next salad or sandwich, don't get
red - go blue, with blue tomatoes! Number 4: Damson Plum
Plums, in general, are basically purple in color. But the blue damson plum,
specifically, has a distinctly blue sheen.
Beyond their physical attributes, damson plums are more tart than typical plums,
and are not usually eaten raw. Rather, their lower water content
and sharper taste makes them more suited as a main ingredient for jams and baked desserts.
Damson plums are a great source of diabetes-fighting nutrients,
including vitamins C and K, calcium, and potassium.
They also supply trace amounts of copper, iron, manganese, and phosphorus.
And, of course, like most any blue fruit, damson plums supply beneficial antioxidant polyphenols,
including, naturally, those wonderful anthocyanins.
That's why it's been reported that damson plums,
and pretty much any type of plum has the potential to...
...reduce inflammation, improve circulatory system health, aid bone health, lower blood pressure,
increase healthy HDL cholesterol levels, and improve post-meal blood sugar balance.
It is important to note that damson plums tend to have a higher sugar content than other varieties
of plum, and a jam version of these plums will contain less fiber than their fresh counterpart.
So you should watch your portions. However, a little bit of organic damson plum jam,
or a few bites of fresh damson can go a long way towards improving your diabetes control.
Number 3: Lingcod
Lingcod, also called Buffalo Cod, is a blue-tinged variety of cod
which is mostly found in waters off the west coast of north America.
As most blue lingcod are found in shallow waters where green and blue algae grow,
scientists theorize that their high chlorophyll diet helps to give them their striking blue hue.
However, once cooked, lingcod becomes white and deliciously flaky.
Like many fatty fish, lingcod is low in calories, saturated fat,
and carbohydrates, but high in protein and beneficial omega-3 fatty acids.
Studies have shown that consuming omega-3 fats in conjunction with
the anti-diabetes medication metformin can be especially potent at lowering triglycerides.
Omega-3 fats can improve heart health in a variety of ways,
by lowering blood pressure, reducing the chances of abnormal heart rhythm, slowing the development
of arterial plaques, and by decreasing the risk of heart attacks and strokes.
Plus, omega-3 fatty acids may also work to decrease
diabetes symptoms, like diabetic retinopathy.
Lingcod is also an excellent source of the B vitamin NIACIN,
which has been shown to lower LDL cholesterol while increasing that good
HDL cholesterol. Niacin may also work to reduce triglyceride levels.
So this blue fish can be a delicious centerpiece for your next heart-healthy,
diabetes-fighting meal.
Number 2: Honey Berry While blueberries are
actually more purple than blue, there is still a true-blue berry
It's the HASKAP, or honey berry.
Honey berries taste like a mix of blueberry, raspberry and elderberry.
Grown from the blue honeysuckle bush, it's sometimes referred to as the honeysuckle berry.
And this elongated blue berry is a nutrient powerhouse!
In fact, haskaps contain twice as much vitamin A and four times as much vitamin C
than blueberries! They are also an excellent source of bone health-aiding calcium
and blood pressure-lowering potassium.
A Journal of Agriculture And Food study found that, among five other popular berries,
honey berries contained the highest levels of antioxidants. And a separate study found that,
when pitted against five other less-known berries, haskaps also contained the most anthocyanins.
That's why the honey berry is associated with anti-cancer,
anti-inflammatory and antioxidant activity.
Studies also show that their anthocyanins can help reduce the negative effects of UV radiation,
supply liver protection, increase insulin sensitivity, and aid glucose stabilization.
But these berries have another unique gift - they contain very high levels of IRIDOIDS.
Iridoids are plant-based antioxidants with hypoglycemic properties,
which means that they can work to lower post-meal blood sugar levels.
Research also shows that iridoids aid the brain
in glucose sensing. As a loss of glucose sensing can raise the risk of developing diabetes,
the blue honey berry can be a powerful and tasty tool for diabetes prevention.
Well we've been getting blue in the face, telling you all about the power of
blue foods. But let's take a breath, and get you those 3 free gifts!
SUPERFOODS FOR DIABETICS plus EPISODE 1 of THAT DIABETES DOCUMENTARY
and our incredible new cookbook, SNACKS, MEALS AND DESSERTS THAT LOWER BLOOD SUGAR.
All 3 can be all yours right now - just click the link in the description below!
Now...
...are you ready for number 1? It's fresh, tasty, cool... and blue!
Number 1: Borage Leaf Tea
That's right, our number one amazing blue food...
is a drink! The Borage leaf, also known as the starflower, is a stunningly blue,
flavorsome plant which provides an excellent amount of both vitamins B and C.
The blue Borage leaf supplies a huge array of impressive nutrients, including...
...gamma-linolenic acid, beta-carotene, malic acid, and rosmarinic acid.
Research shows that ROSMARINIC ACID displays similar effects to insulin inside the body,
and helps to regulate enzymes which break down carbohydrates.
So rosmarinic acid can help stabilize post-meal glucose levels.
MALIC ACID may work to slow the liver's production of glucose.
BETA-CAROTENE can be immensely beneficial for eye health
and can work to slow the development of diabetes-induced macular degeneration.
And GAMMA-LINOLENIC ACID is not only essential for brain function,
studies show that it may help in the treatment of diabetic neuropathy.
Borage leaf tea also supplies PLANT TANNINS, polyphenolic compounds which
provide antioxidant benefits, and can work to reduce oxidative stress.
And they can be especially helpful for those suffering from diabetes,
as studies show that tannins can enhance glucose uptake.
But you won't necessarily have to limit yourself to a borage leaf tea to gain the health benefits
of the starflower. As their tannins are found within the blue flowers of borage as well as the
stems, leaves and roots, you can chop the flower itself and sprinkle it over your next salad!
So, there you have it. If you are suffering from high blood sugar,
don t get the blues. Just get these 8 amazing blue foods! Adding the color
blue to your plate won t just make it look good, it will do your body good as well!
Have we missed any other powerful blue foods? Let us know by commenting below!
Don't forget to LIKE, SUBSCRIBE,
and make sure to click the link in the description below for your 3 free gifts!
Thanks for watching, now go have yourself a diabetes-fighting day!