Berries High in Polyphenols Don't Raise Glucose Much?
After eating cherries or berries or stone fruit (peaches or apricots) I tested my blood glucose and these fruit don't raise my glucose much. Maybe that's because these fruits are high in polyphenols? http://vitalchoice.com/shop/pc/articlesView.asp?id=1004 Berries seem to delay and reduce sugar absorption
The peak blood sugar level was reached 45 minutes after participants tested the berry mix and 30 minutes after they ate control sugar mix.
This was likely due to “extended release” of sugar from the berries, as people’s digestive processes slowly extract them from the fruits’ fibrous matrix.
The researchers concluded that the delayed and smaller rise in average blood sugar level indicate reduced digestion and/or absorption of the sugars from the berry mix.
As they wrote, “The shape of the plasma glucose [blood sugar] curve, with reduced concentrations [levels] in the early phase and a slightly elevated concentration in the later phase, indicates a delayed [blood sugar] response due to berry consumption. Berries also significantly decreased the peak glucose [level].”
But as they stressed, we lack a full understanding of the role of berries in sugar metabolism, and we need studies testing their effects on insulin and other relevant physiological factors.
Until then, these findings add another reason to consider berries a wonderfully healthful food.
Polphenols in Berries http://www.ncbi.nlm.nih.gov/pubmed/19930765 Sucrose increases postprandial blood glucose concentrations, and diets with a high glycaemic response may be associated with increased risk of obesity, type 2 diabetes and CVD. Previous studies have suggested that polyphenols may influence carbohydrate digestion and absorption and thereby postprandial glycaemia. Berries are rich sources of various polyphenols and berry products are typically consumed with sucrose. We investigated the glycaemic effect of a berry purée made of bilberries, blackcurrants, cranberries and strawberries, and sweetened with sucrose, in comparison to sucrose with adjustment of available carbohydrates. A total of twelve healthy subjects (eleven women and one man, aged 25-69 years) with normal fasting plasma glucose ingested 150 g of the berry purée with 35 g sucrose or a control sucrose load in a randomised, controlled cross-over design. After consumption of the berry meal, the plasma glucose concentrations were significantly lower at 15 and 30 min (P < 0.05, P < 0.01, respectively) and significantly higher at 150 min (P < 0.05) compared with the control meal. The peak glucose concentration was reached at 45 min after the berry meal and at 30 min after the control meal. The peak increase from the baseline was 1.0 mmol/l smaller (P = 0.002) after ingestion of the berry meal. There was no statistically significant difference in the 3 h area under the glucose response curve. These results show that berries rich in polyphenols decrease the postprandial glucose response of sucrose in healthy subjects. The delayed and attenuated glycaemic response indicates reduced digestion and/or absorption of sucrose from the berry meal.
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