Berry Season
June 14, 2010 Written by JP [Font too small?]Summertime is berry-time. This year, several encouraging studies have accompanied the seasonal influx of these succulent fruits. My Healthy Monday tip of the week is to include more fresh and frozen berries in your diet in the hope of reducing the risk of blood sugar and cardiovascular danger (metabolic syndrome), liver dysfunction, poor cognition and various forms of cancer.
While scouring through the medical literature, I came across five reasons why many of us should include more richly pigmented foods such as berries in our daily diets. Some of the greatest health threats currently affecting mankind appear to be directly influenced by naturally occurring phytochemicals in this family of fruit.
A study presented in the April 2010 issue of the Journal of Agricultural Food Chemistry evaluated the effects of “daily consumption of wild blueberry juice in a sample of nine older adults with early memory changes”. The 12 week intervention determined that blueberry juice intake improved a few key aspects of cognitive functioning – associate learning and word list recall. As an added bonus, the researchers noted a reduction in depressive symptoms and a decline in blood sugar levels. (1)
Two recent publications appearing in the journals Cancer Research and Cancer Prevention Research indicate that: a) blueberry extracts effectively reduced breast tumor growth and tumor weight in a mouse model of breast cancer; b) rats fed a diet rich in black raspberries, blueberries and ellagic acid (a component found in many berries) also “suppressed mammary tumor incidence (10-30%), volume (41%-67%), and multiplicity (38%-51%)”. The secondary study determined that the berries and ellagic acid specifically inhibited the levels of estrogen metabolizing enzymes which play a pivotal role in the early stages of breast cancer formation. (2,3)
An investigation of 230 patients with gastric cancer and 547 patients who were cancer-free established a strong connection between high intakes of fruits rich in flavonoids and proanthocyanidins and a reduced risk of stomach cancer. Food frequency questionnaires and “unconditional logistic regression models” were used to compare the diets of the respective groups of study volunteers. A risk reduction of between 56% to 64% was found when comparing patients with the highest intake of flavonoids and proanthocyanidins to the those in the lowest quintile. (4)
A 4-year study known as the Polyp Prevention Trial was recently completed. It assessed the relative impact of a low fat, high-fiber, high-fruit and vegetable diet in relation to pre-cancerous polyps. A sub-analysis looked for specific dietary components in 872 patients who participated in the original intervention. Researchers from the National Cancer Institute discovered that several flavonoids commonly found in berries (isorhamnetin, kaempferol, and quercetin) were associated with lower levels of a proinflammatory substance known as IL-6 (interleukin-6) which serves as a risk indicator for colorectal cancer. This suggests that higher berry consumption may protect against cellular activity that is consistent with colon cancer development. (5)
One of the more compelling aspects of berries is their unique ability to affect the body in a slightly different way than many other fruits. An example can found when examining the effects of fructose intake on liver health. Ingesting large amounts of “fruit sugar” or fructose can encourage the development of nonalcoholic fatty liver disease. And berries, like all other fruits, contain some fructose. But they don’t seem to adversely affect liver. In fact, quite the opposite is true.
The June 2010 issue of the European Journal of Clinical Nutrition reports that the addition of 6 ounces of northern berries to the diets of 28 diabetic women resulted in a significant benefit in liver function. The trial lasted a total of 20 weeks and included a comparison or control group of 30 women who did not consume any added berries. A 23% improvement in a liver function marker, ALAT or aminotransferase, was noted in the berry group alone. There was also a significant elevation in adiponectin concentrations which is suggestive of improved blood sugar control and cardiovascular health – collectively referred to as metabolic syndrome. (6,7)
I hope today’s column will inspire you to go out buy some fresh berries in the coming weeks. But don’t just buy any berries. Look for organic varieties, as many conventionally grown berries contain unacceptably high levels of pesticide residues. If you can’t afford or find fresh, organic berries then look for “fresh frozen” varieties that are available year round. They’re more economical and function beautifully in many recipes including homemade fruit preserves and superfood smoothies. (8)
Note: Please check out the βComments & Updatesβ section of this blog β at the bottom of the page. You can find the latest research about this topic there!
Be well!
JP
Tags: Blueberries, Cancer, Liver
Posted in Food and Drink, Memory, Nutrition
June 14th, 2010 at 8:56 pm
A “berry” good report!
(Sorry – I couldn’t resist!)
June 15th, 2010 at 12:57 am
Ha! No worries. I’ll take it! π
Be well!
JP
June 15th, 2010 at 2:28 am
Good Morning, JP π
…and i’m a berry-strong girl π
my fav desert (my pic, done this week)
http://img.makeupalley.com/1/4/8/8/1655972.JPG
Greetings,
Nina K:
June 15th, 2010 at 6:08 am
Good Morning JP!
Connection between berries and liver health on diabetics is a very good research! Problem is finding and affording organic berries. When you mention frozen berries, do you mean organic frozen berries? I have had good success with berries, but going to try organic and frozen versions more. Thanks again for a very good post.
Best Regards
Sai
June 15th, 2010 at 7:55 am
Just remember. All things in moderation. Berries contain high amounts of sugar. This equates to acid that your body has to deal with. I am not disagreeing with the healthy parts of the berries. By all means have some. Just do not eat them for breakfast lunch and dinner.
Dave
June 15th, 2010 at 8:52 pm
I believe it, Nina! π
Great colors in that photo! Love it!
Be well!
JP
June 15th, 2010 at 8:55 pm
Sai,
Yes. Organic frozen berries are a good way to go, IMO. They’re typically frozen just after they’re picked and often retain comparable levels of antioxidants and nutrients. Plus, they’re available year round. π
Be well!
JP
June 15th, 2010 at 8:58 pm
Dave,
Agreed. Fruits are best eaten in moderation, IMO.
When I do eat fruit, it’s most often one type of berry or another. I also include berry extracts in my supplement routine.
Be well!
JP
June 16th, 2010 at 10:14 am
Hello JP π
don’t know where to post this *sorry* but i have to tell you what i done a few minutes ago:
*tadaaa* my first homemade and (relative) low carb banana ice cream (will do that with frozen berries the next days) π its so unbeliveable delicous and easy to prepare, not longer than 5 minutes
http://img.makeupalley.com/1/4/8/8/1670759.JPG
http://img.makeupalley.com/1/4/8/8/1670758.JPG
used one banana (90gramm) cut into small peaces and put in the freezer ( i did that yesterday evening). Today i put the frozen peaces in my food processor and added a little bit of almond milk, i think it was about 50-90 mls thats it. The next time i will add walnuts to the banana ice cream.
Will try that with coconut milk too soon…it sooooo yummy! π
Greetings,
Nina K.
June 16th, 2010 at 10:46 am
Looks great, Nina! π
The simpler the recipe, the better, IMO.
I’ll bet the coconut milk will be very tasty as well. Please keep us posted on your ice cream adventure! π
Be well!
JP
June 16th, 2010 at 3:42 pm
I LOVE blueberries, but cannot stand the artificial blueberry flavor. My favorite is to eat them with some milk and heavy cream. I have blueberry bushes in my backyard I found out but I’ve been having my dog use them as a toilet for the last year π
June 16th, 2010 at 4:20 pm
Jane,
I can’t speak to the dog issue … but I can tell you that the benefits noted with real blueberries do not extend to artificial blueberry flavors. So keep eating the real thing. But maybe build a fence around the blueberry bushes? π
Be well!
JP
June 17th, 2010 at 7:40 am
Good Day JP!
I think i read somewhere that Blueberries when mixed with Milk lose their antioxidant capabilities! Jp, may be you could confirm on that.
Best Regards
Sai.
June 17th, 2010 at 8:01 pm
Good day, Sai!
That’s a real possibility. I reported on that research here:
https://www.healthyfellow.com/178/blueberry-science/
Be well!
JP
June 18th, 2010 at 9:19 am
Good Day JP!
I missed that one. I wanted to ask you this. How would cherry fare with the morning protein shake(with Milk). I add cherries as it helps to reduce uric acid in blood and they also have highest ORAC. I mix them with berries in the shake. Awaiting your insights.
Best Regards
Sai
June 18th, 2010 at 1:02 pm
Sai,
I’m unaware of any specific research investigating the interplay between cherries and dairy products. Still there could some effect due to the fact that blueberries and cherries contain similar antioxidant phythochemicals. Some research has also found that antioxidants in cocoa and tea may be adversely impacted by milk co-administration.
To be on the safe side, you might want to consider using (unsweetened) almond milk instead of cow’s milk. This can easily be made at home or purchased in some health food stores and markets.
Be well!
JP
August 14th, 2010 at 6:28 pm
I found your page and questions very informative
Thanks Looking forward to more.
Ellen & her Angels
August 15th, 2010 at 1:17 am
Thank you, Ellen. π
Be well!
JP
July 20th, 2015 at 8:05 pm
Updated 07/20/15:
http://www.sciencedirect.com/science/article/pii/S0195666315003220
Appetite. 2015 Jul 7;95:132-137.
An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack.
Observational studies suggest that increased fruit and vegetable consumption can contribute to weight maintenance and facilitate weight loss when substituted for other energy dense foods. Therefore, the purpose of the present study was to assess the effect of berries on acute appetite and energy intake. Twelve unrestrained pre-menopausal women (age 21 Β± 2 y; BMI 26.6 Β± 2.6 kg m-2; body fat 23 Β± 3%) completed a familiarisation trial and two randomised experimental trials. Subjects arrived in the evening (βΌ5pm) and consumed an isoenergetic snack (65 kcal) of mixed berries (BERRY) or confectionary sweets (CONF). Sixty min later, subjects consumed a homogenous pasta test meal until voluntary satiation, and energy intake was quantified. Subjective appetite (hunger, fullness, desire to eat and prospective food consumption) was assessed throughout trials, and for 120 min after the test meal. Energy intake was less (P<0.001) after consumption of the BERRY snack (691 Β± 146 kcal) than after the CONF snack (824 Β± 172 kcal); whilst water consumption was similar (P=0.925). There were no trial (P>0.095) or interaction (P>0.351) effects for any subjective appetite ratings. Time taken to eat the BERRY snack (4.05 Β± 1.12 min) was greater (P<0.001) than the CONF snack (0.93 Β± 0.33 min). This study demonstrates that substituting an afternoon confectionary snack with mixed berries decreased subsequent energy intake at dinner, but did not affect subjective appetite. This dietary strategy could represent a simple method for reducing daily energy intake and aiding weight management.
Be well!
JP
February 17th, 2019 at 2:06 pm
Updated 02/17/19:
https://www.karger.com/Article/Abstract/497226
Ann Nutr Metab. 2019 Feb 14;74(2):165-174.
Raspberries Improve Postprandial Glucose and Acute and Chronic Inflammation in Adults with Type 2 Diabetes.
BACKGROUND: Postprandial metabolic impairments in diabetes have been shown to play an important role in vascular complications. Dietary polyphenols and other bioactive compounds in berries have been shown to improve postprandial hyperglycemia and related metabolic impairments, but few clinical studies have been reported in diabetes.
OBJECTIVE: To examine the effects of daily dietary raspberries on postprandial and 4-week fasting glucose, lipids and biomarkers of inflammation in obese adults with type 2 diabetes.
DESIGN: This was a randomized crossover study with 2 different phases: a “postprandial phase” of acute raspberry supplementation (2 separate days at least 1 week apart), followed by a 1-week washout phase and then a 10-week “diet supplement phase”, with and without raspberry supplementation periods of 4 weeks each, separated by 2-week washout phase.
RESULTS: The postprandial phase revealed significantly lower levels of serum glucose at 2 and 4 h postprandial after raspberry versus control phase. In addition, among the serum biomarkers of inflammation, interleukin (IL)-6 and high-sensitivity tumor necrosis factor alpha (hsTNF-Ξ±) were also lower at 4 h postprandial following raspberry versus control meal (all p < 0.05). Finally, postprandial serum triglycerides showed a decreasing trend at 4 h in the raspberry versus control phase. Four-week daily raspberry supplementation continued to show a significant lowering effects on IL-6 and hsTNF-Ξ± versus control phase (all p < 0.05); systolic blood pressure revealed a decreasing trend after 4-week of raspberry supplementation. No effects were noted on fasting glucose and lipids, C-reactive protein and arterial elasticity. CONCLUSIONS: Thus, dietary raspberries, which are low in calories and high in polyphenols and other nutrients may lower postprandial hyperglycemia and inflammation, and in general exert selected anti-inflammatory effects in adults with diabetes. These findings deserve further investigation. Be well! JP