Berries vs. Diabetes: Small Changes, Big Impact!
- Samantha Ford
- Jul 15
- 2 min read
As your Health and Wellness Coach, I’m excited to share how small adjustments, like adding more berries to your diet, can support your overall well-being, particularly when managing or preventing type 2 diabetes.
Why Berries?
Research, including a study published in the European Journal of Clinical Nutrition, suggests that eating berries rich in anthocyanins—natural compounds found in certain fruits—could reduce the risk of type 2 diabetes by 15 to 18%. These findings are based on data from over 400,000 people, which is quite promising.
What Are Anthocyanins?
They are powerful antioxidants found in deeply coloured fruits and vegetables. They belong to the flavonoid family, which helps protect your body from oxidative stress (when harmful molecules build up in your body) and may also improve insulin sensitivity (which steers you away from type 2 diabetes).
Some of the best sources of anthocyanins include:
Blackberries
Blueberries
Cranberries
Raspberries
Blackcurrants
Red cabbage
You can also find anthocyanins in other foods like the skin of aubergines, and even certain apples and red-hued peaches.
These vibrant fruits can be a tasty and simple addition to your meals and snacks, providing both flavour and health benefits.
How Can Berries Help?
Research indicates that the anthocyanins in berries may help regulate blood sugar levels and improve insulin sensitivity, which is essential for managing diabetes and helps you avoid the rollercoaster of energy dips during the day. By incorporating more of these berries into your diet, you could support your body’s ability to maintain healthier blood sugar levels.
Practical Tips
When being supported in the coaching space, wed focus on making sustainable changes. Here are a few easy ways to include more berries in your daily diet:
Add them to your morning smoothie or yoghurt.
Use them as a topping for porridge.
Enjoy them as a fresh snack, always paired up with a source of protein, such as a few nuts.
Toss them into salads for added colour and nutrition.
Caution and Balance
While berries can be a fantastic addition, remember that balance is key. If we were to work together we’d look at your overall eating habits and ensure that your nutrition plan supports your health goals without making drastic changes that might be difficult to maintain.
Together, we’ll continue building healthy habits that fit into your lifestyle, making it easier to stay on track with your health goals.
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