5 Purple Foods to Reverse Diabetes and Improve Your Health
When we hear diabetes, among the first things is diet. Purple Foods is a class of foods beneficial for diabetics that rarely gets attention. Yes, you heard that right. Purple foods not only look good, but also they have numerous health benefits, especially for those suffering from diabetes.
1: Purple Cabbage
Hence, our journey starts with purple cabbage. This colourful vegetable is not only beautiful but also for your health. Purple cabbage may seem high in calories but contains fewer calories than most leafy vegetables. Furthermore, it is loaded with fibre and nutrients such as vitamin C and anthocyanins. According to one study published in the European Journal of Nutrition, purple cabbage has anthocyanin that could lower blood sugar in diabetic rats thereby improving insulin resistance in rodents. Although more human studies are required, these findings are promising. The consumption of purple cabbage is not complicated because it can be added to salads, mixed with stir-fries, or even as a healthy coleslaw.
2: Purple Sweet Potatoes
The second category is the purple sweet potatoes. These are not just regular sweet potatoes as they have a rich purple color inside. They are rich in fibre, vitamins and antioxidants. Purple sweet potatoes have been shown to aid in the regulation of blood sugar levels of people with type 2 diabetes in a study published in the Journal of Medicinal Food. This could be because of their high fibre content and anthocyanins. They can serve your diet well as baked, boiled or even healthy chips.
3: Blackberries
Blackberries, a well-known superfood, should especially be mentioned when talking about managing diabetes. These are sugarless berries but they contain many fibres, vitamins, and, importantly, anthocyanins. Researchers in the Journal of Agriculture and Food Chemistry have discovered that the active ingredients in blackberries may improve glucose metabolism which is crucial for diabetics. You can also make it simple by adding blackberries to your oatmeal or yoghurt in the morning.
4: Eggplant
A healthy purple food for diabetics is the eggplant. Eggplant has few carbs and less calories but high fiber which makes it good for blood sugar control. The anthocyanin in eggplant peels possesses powerful antioxidant properties and can defend against free radicals and lipid peroxidation that may be injurious to diabetes. Eggplants can be roasted, grilled or used in stew and curry.
5: Purple Carrots
Finally for the somewhat surprising entry – purple carrots. Well, carrots do also come in purple. These carrots are not only colourful but also nutritious to diabetics. Purple carrots are rich in anthocyanins, which have stronger antioxidant activity than is found in orange carrots. A study in the Journal of Agricultural and Food Chemistry stated that the anthocyanins in purple carrots may aid in lowering blood sugar levels and decrease diabetic complications. They can be consumed fresh, roasted or even juiced.
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In Conclusion:
Besides just making a pleasing addition to your diet, these purple foods can also provide significant health benefits especially if you are a diabetic. The deep colour indicates that they contain anthocyanins together with other nutrients that are useful in controlling blood sugar and general wellness. However, you should not forget about the balanced diet while using these foods and following the health care provider’s recommendations. Therefore, the next time one is at the grocery shop, he or she should consider purchasing these purple jewels. They will not only spice up your plate but also be helpful in your diabetes control mission. It must always be borne in mind that effective diabetes management calls for a holistic approach to a proper diet, exercise, and medical advice.
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