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An Independence Salad, made up of blueberries, strawberries, feta cheese, and red cabbage. Berry colored leaves garnish the outside of the bowl.

What are Anthocyanins?

Have you ever been told to eat the colors of the rainbow for your health? Eating a variety of fruits and vegetables is a great way to include all the colors of the rainbow. Fruits and vegetables are also a great way to load up on anthocyanins.

What are anthocyanins?

“Antho-what???” I know, it’s a mouthful to say: An-tho-cy- a-nins -give plants their blue, red, and purple coloring and are a type of flavonoid found in nearly all fruits and vegetables.1 Flavonoids are a group of plant chemicals (also known as phytonutrients) that are believed to be beneficial to human health and have the potential to prevent a variety of diseases.1

Benefits of anthocyanins for type 2 diabetes

Specifically, anthocyanins have been studied for their potential to reduce cardiovascular disease, prevent cognitive decline, and reduce cancer risk which is thought to be related to their antioxidant and anti-inflammatory properties.2

If you have type 2 diabetes, you are likely aware of the fact that you may be at increased risk for cardiovascular disease and certain types of cancer. There is also growing research that poorly controlled diabetes may negatively impact cognitive function.  All the more reason to load up your plate with anthocyanin-rich foods; some of which include: red cabbage, blueberries, cherries, blackberries, radishes, beets, and eggplant.

Salad recipe featuring anthocyanins

Check out the recipe below for a healthy serving of anthocyanins!

Ingredients:

  • ¼ cup raspberries
  • ¼ cup blueberries
  • ¼ cup blackberries
  • ½ cup red cabbage, shredded
  • 2 tsp balsamic vinegar
  • 2 tsp olive oil
  • 2 tbsp feta cheese, crumbled

Directions:

  1. Make the dressing: hisk together olive oil and balsamic vinegar
  2. In a  small bowl, combine raspberries, blueberries, blackberries, and cabbage with dressing
  3. Top salad with feta cheese
  4.  Enjoy!

Nutrition:

Servings: 1

  • Calories: 197
  • Fat: 14g
  • Carb: 17g
  • Sugar: 8g
  • Fiber: 6g
  • Protein: 4g
  • Sodium: 219mg
  • Potassium: 236mg

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

  1. The Benefits of Anthocyanins. Very Well Health.  https://www.verywellhealth.com/the-scoop-on-anthocyanins-89522. Updated November 27, 2018. Accessed on June 15, 2019.
  2. Anthocyanins. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/030314p20.shtml. Published March 2014. Accessed June 15, 2019.

Comments

  • Thomas A McAtee Jr. moderator
    3 months ago

    Knew we’re at an increased risk for cardiovascular diseases but didn’t know about increased risks for certain cancers. Wow. Learn something new all the time. The recipe looks very good also. Very good article!!! Thanks.

    Tom

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