Although berries are amazing, I think that many people overestimate the benefits. The thing is that you can find the ones that really matter most when you look at the barriers. It was obvious that i really missed fruit.
These berries were very low in sugar so I was able to eat them. It made me happy and allowed me to start to explore which berries would be the best value. This video isn’t for you. This video is not intended for low carbers, but it does apply because the berries i will be discussing are low carb. Let’s jump in and talk about my favorite berry, which has a tremendous benefit especially in terms of glucose modulation, overall glycemic control, and inflammation control. It is a raspberry. If you have a cup of raspberries, the first benefit is that there are less than 15 grams carbs per cup. Eight grams of fiber is also included. You’re looking at seven grams of usable carbs, so it’s already very low. We have to consider both the benefit and sugar content.
When you look at berries, 100 grams of sugar will likely cancel any negligible antioxidant benefits. We have to. It is important to weigh it. The postprandial glucose effect, which is how raspberries affect glucose after eating carbs, is the most important thing to me.
A study published in the journal annals nutrition and metabolism looked at type 2 diabetes. It examined whether raspberries could be added to a meal. It was a four-week study that looked at how raspberries would affect glucose levels after meals and two hours later. They found that subjects enjoyed raspberries along with their meals. It not only significantly improved their overall glycemic control two hours and four hour after their meal, but it also led to an improvement in their inflammatory markers (interleukin-6, tumor necrosis factor beta very important, inflammatory mediators to watch out for four hours after each meal).
They experienced a significant reduction in inflammation after eating a meal. This is quite remarkable as they saw improvements in glucose modulation and, four hours later, in interleukin 6 (which are inflammatory cytokines) levels. These people also saw improvements four weeks later. It wasn’t a one-hit wonder. It was these raspberries that were triggering this positive effect, which continued to improve when it came to overall glycemic control as well as potential inflammatory control.
There’s another study that has been published in the journal nutrition and biochemistry. It was also done on rats but it’s still very interesting. They gave freeze-dried raspberries to the rats for 12 weeks. The goal was to determine if it had any effect on inflammation and glycemic control. After 12 weeks, the rats were able to return to their normal glucose levels. It helped these rats with glucose problems. It also fixed any resistance that they had to glucose.
They discovered that insulin resistance was caused by the suppression of what is known as the nlrp3inflammasome. This is a master regulator and mediator of inflammation, which may have been responsible for some of the insulin resistance. This is a study in rats so it may not be applicable to humans. However, the previous study was done directly with humans and i believe we have a case for raspberries. In this instance, it is likely the fiber content that plays a role. But it could also be the alpha-amylase inhibitors called tannins in raspberries. They slow down the absorption and digestion of carbohydrates.
When raspberries are combined with carbohydrates, it can block some of the carbohydrates from being absorbed out of the intestinal tract. This can impact glycemic control. You can still get the effect of freeze-dried raspberries. This is because you retain the fiber and the tannins. Even if fresh raspberries are not available, you can still use frozen dried ones.
Below is a link for thrive market. This link is a 25% discount for an online grocery store that is membership-based. I mention them because they sell freeze-dried raspberries. I like to have one brand of freeze-dried raspberries so you can keep those in your bag.
It is great to have them on hand when you go to thrive market. You can even sort by diet type. You can also sort by diet type if you are watching your carbs or something similar.
It’s amazing to be able to sort by paleo. They’ve done an amazing job, and it arrives at your door. It’s really cool.
These freeze-dried raspberries look great, so I mentioned them again. The link below will save you 25 dollars and give you a gift for free. You can use the link below in the description. Simply drop it down and hit that link to get a special discount. Next is acai. The funny thing is that if you go to get an acai bowl, you won’t be getting the benefit of acai because you’re getting a lot of sugar and other stuff.
Acai without any added flavor, so it has a very mild taste. Unique because it has five to six grams of fat per 100g and only two grams sugar. It almost has a buttery flavor without much sweetness. It’s not the same as other products.
Although it’s not a common berry, acai is unique in that it doesn’t have any effect on carbohydrate metabolism. It’s what’s called the oxygen radical absorption score, or the orac score. Acai berries have a score of over 15 000. Okay, 15, 000 more.
For context, the most antioxidant-rich berry is the blueberry. It has 4500 points on the orac score. This is the oxygen radical absorbency score. This is how your body can absorb free radicals.
I’m not normally concerned about the fact that i will absorb antioxidants from fruit. It’s true, it can be difficult to digest some fruits, but acai is different. This study is quite interesting. It was published in journal of agriculture and foods. Chemistry looked at 12 people and gave them either acai juice or acai powder. It found that there was a significant increase of antioxidants in their blood. This is what gives acais its dark pigment. When it gets into the blood, it is measurable, it is a sign that something is happening.
Now. It all depends on what kind of oxidative stress your body has. Although I believe that exercise is a better way to increase your antioxidant capacity, there are still some studies that aren’t done in rodents. These studies are still quite promising, especially for the brain. So these two studies were published in nutritional neuroscience. They’re really interesting. They found that acai in rodents caused inflammation to decrease in the prefrontal cortex area’s hippocampus. This could indicate that the brain may be working a bit faster.
This is very interesting. The other study published in the same journal found that acai supplementation led to an increase in cognitive function among aging rats. It is possible that this may be due to a reduction in inflammation or possibly the reduction of reactive oxygen species in the brain. Because if the inflammation is reduced in the so-called microglial cells, it’s similar to the brain’s immune system.
This means that the brain’s immune system isn’t overactive or creating more inflammation. In these rats, there was also an increase in autophagy. Autophagy is similar to cellular recycling. This is again in rodent models so it can’t be directly attributed to humans. However, the results are promising. I think more evidence is needed to make this more concrete and get excited.
Next up is cranberries. The funny thing about cranberries is that they are bitter by themselves. They add sugar to them, and other stuff. You don’t have to buy cranberry sauce. However, you can get cranberries unsweetened in the jars or regular cranberries and cook them down.
I like to add alus, stevia, or some other sweetener, perhaps even honey. Because they can be quite tart, this way you get some sweetness. Apart from their low sugar content, cranberries are unique because they contain a wide range of antioxidants. In this instance they have quercetin and marisa Tin.
They contain peonidine ursulic and the one we will be focusing on is the type pro anthocyanin, which we’ll get at in just a moment. It’s clear that having a wide range of antioxidants gives you more flexibility. It’s possible it might help. But the most well-researched piece is not important. Research is easier to refer to. A meta-analysis looks at the a-type of pro anthocyanins, how they affect a urinary tract infections, and if there is promising evidence, maybe there are other effects on other parts of the body.
In meta-analysis, the archives of internal medicine looked at 10 studies. They found that adding cranberry to a uti once per day, particularly if it was recurring, had positive results. Please excuse me for the specific ecoli bacteria that can cause a uti. This prevents bacteria adhesion from binding to the so-called uroepithelium. The membrane is the outermost layer of the urinary tract’s uroepithelium.
If it isn’t binding to it, it won’t be progressing. It is a common myth that cranberries can be antibacterial. They prevent adhesion, so the e-coli doesn’t bind to the membrane. That’s it. It is positively associated with recurring urinary tract infection, which means it stops the binding.
Next is one that is super interesting and new research is coming out. It is the mulberry. The thing about mulberries is that you have to all gather around a mulberry tree while the monkey chases after the weasel. After that, you won’t want to eat a lot of them.
Mulberries are very, very sweet. They are high in sugar, and mainly simple sugars. So why are they included on this list? There is some promising evidence that it may be affecting the fatty liver in tests tube studies. Here’s how to sequence them. In vitro studies in test tubes show promising results. Move to rats and get promising results.
Humans have made a great move. Okay, so it’s part of evolution. But this is new stuff and that’s really cool for a fatty liver. Journal of science, food and agriculture looked at mulberry water extract. It was basically water and mulberry juice. They found it had a powerful effect on slowing down the development of a fatty liver. It did this in two ways. First, it decreased the synthesis of new liver fat, and second, it increased the oxidation existing fat. This could be because it drove up.
The liver is responsible for am pk. Ampk can be described as an energy sensor. It tells the body when amp is higher that there is a greater demand for atp. This means that it must start tapping into its fuel sources. It’s burning fat and tapping into its fuel source in the liver. This is very exciting and promising.
It might be worth having a little bit of it, especially when you consider the glucose modulation effect. There are two mulberries that contain one dnj. One dnj is an inhibitor of alpha glucosidase, and it slows down the absorption. You can think of an airport as having multiple checkpoints. Check your bag.
You get your boarding passes, then you go through TSA. Then, who knows what? They’re always throwing another thing at you before you board the plane. You go through all of these stages before finally being filtered onto the plane. It’s almost the same as when you eat carbohydrates. You’re breaking them down into monosaccharides and then they pass through different stages to be broken down further. You’re basically disabling one of these checkpoints by inhibiting the alpha,glucosidase.
The checkpoint is closed so that the carbohydrates cannot pass through it. This is a powerful idea.