Berries and Blood Sugar

Berries have sugar, but often less than many other fruits. Studies are finding that berry consumption in the form of fruit or juices reduces increases in blood sugar and insulin levels in obese and overweight individuals. It does the same in those with metabolic syndrome, a precursor to diabetes. Berries may also play a role in prevention of diabetes or its complications. Berries blunt rises in blood sugar when carbohydrates are consumed, tend to lower blood fats, blood pressure and markers for atherosclerosis. Consumption of berries with bread or added sugar significantly reduced the increase in blood sugar normally resulting from the consumption of these carbohydrates. Berries appear to block the movement of sugars from the gut into the bloodstream. Berries also have pronounced anti-inflammatory effects. The results of recent studies suggest that berries and berry juices need not be restricted in those with blood sugar problems. They appear to actually benefit humans with blood sugar abnormalities.

Reference:

Basu, Arpita, et al., Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials, Food Funct. 2019 October 16; 10(10): 6227–6243. doi:10.1039/c9fo01426h.

 Meal Time and Weight Loss

     Timing of meals has a surprising effect upon weight loss. In a 20 week study researchers learned that eating an early lunch resulted in a much faster weight loss than a late lunch. The cut off time for a late lunch was 3:00 in the afternoon. The researchers concluded, "Eating late may influence the success of weight-loss therapy. Novel therapeutic strategies should incorporate not only the caloric intake and macronutrient distribution--as is classically done--but also the timing of food."

     The importance of timing of meal intake has been demonstrated in animals. Mice are active at night. Feeding studies have shown that a high fat diet only during daylight results in significantly more weight gain than the same diet at night. The body handles food differently when we would normally be sleeping than it does when we are normally active. Mice fed during the day ate more and were less active than animals fed at night when they are normally active.

     Many studies have shown that consuming calories earlier in the day helps to keep us trim and can aid weight loss if we are trying to lose weight. Shift work increases risk of obesity, diabetes, heart disease, and cancers (particularly breast cancer).

     Simply eating less at night can have profound effects on blood sugars. One study notes, "each 3-hour increase in nighttime fasting duration was associated with roughly a 20% reduced odds of elevated hemoglobin A1c. The reduced blood sugars are expected to reduce risk of breast cancer. Researchers believe 12-14 hours of "gut rest" at night is optimal in most situations. 

Reference:

Scheer, Frank, et al., Timing of food intake predicts weight loss effectiveness,

International Journal of Obesity, April 2013; 37:604-611.

Arble, Deanna M., et al., Circadian timing of food intake contributes to weight gain, Obesity, Nov. 2009; 17(11):2100-2102.

Patterson, Ruth, et al., Intermittent fasting and human metabolic health, Journal of the Academy of Nutrition and Dietetics, August 2015; 115(8): 1203-1212.

Marinac, Catherine R., et al., Prolonged nightly fasting and breast cancer risk: Findings from NHANES (2009-2010), May 2015; 24(5): 783-789.