The Power of Blueberries and Blackberries

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 Registered Dietician, talks about the power house health benefits of blueberries and blackberries.

 Registered Dietician, talks about the power house health benefits of blueberries and blackberries.

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Video transcript

Andy De Santis, Registered Dietician

Duration: 2 minute and 1 second

Blueberries and blackberries, and in fact all berries, are nothing short of nutritional powerhouses. Their sweet taste and versatility come’s paired with a low glycemic index and low calorie value that is only outmatched by their impressive nutrient portfolio.

On a fundamental level, blue and black berries are a great way to boost the fibre content of our diet while also providing useful amounts of key nutrients like Vitamin C which makes them ideal cereal or oatmeal toppers or to include in any combination with nuts or seeds given the C content helps absorb the plant-based iron in these foods.

But it’s when we look beyond the basics that we see the true benefits of blue and blackberry intake. As one of the relatively few naturally purple-ish colour foods, blueberries are home to a specific type of compound known as Anthocyanins which are generally only found in foods of that pigmentation.

Anthocyanins are one of the six families of flavonoid antioxidants and are highly valued in the scientific community for their unique health benefits.

These include: 1. Cognitive Health – numerous observational studies have demonstrated that people who consume the most anthocyanins tend to have the slowest rates of cognitive decline over time. 2. Insulin Resistance – there is growing evidence connecting anthocyanin consumption with a reduction in blood sugar levels and insulin resistance, making them an ideal food for the prevention or management of common conditions like PCOS and type 2 diabetes. 3. Inflammation – As per the dietary inflammatory index, anthocyanins are considered one of the most potently anti-inflammatory compounds.

Presenter: Andy De Santis, Registered Dietitian, Toronto, ON

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The Power of Blueberries and Blackberries

Questions
 
True
False
1

Blackberries and blueberries have a low glycemic index.

Explanation:

Blackberries and blueberries have a low glycemic index.

2

Blueberries contain a specific type of compound known as anthocyanins.

Explanation:

Blueberries contain a specific type of compound known as anthocyanins.

3

Anthocyanins aren't beneficial to cognitive health.

Explanation:

Studies have shown that consuming anthocyanins may slow cognitive decline.

4

Anthocyanins are one of the most potent anti-inflammatory compounds.

Explanation:

Anthocyanins are one of the most potent anti-inflammatory compounds.

5

Anthocyanins don't impact blood sugar levels.

Explanation:

Anthocyanin consumption may reduce blood sugar levels and insulin resistance.

6

Eating blueberries can be part of a healthy diet that contributes to disease prevention.

Explanation:

They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure. Blueberries contain a plant compound called anthocyanin.

7

When managing a chronic condition, blueberries could be an excellent choice to help manage health factors that can influence change in your overall health.

Explanation:

Blueberries are often called a “superfood.” They may help lower blood pressure, prevent heart disease, improve memory, aid in exercise recovery, and more.

8

Do you believe in the concept that food is medicine?

Explanation:

Research shows that dietary habits influence disease risk. While certain foods may trigger chronic health conditions, others offer strong medicinal and protective qualities. Thus, many people argue that food is medicine. Yet, diet alone cannot and should not replace medicine in all circumstances. Do you look at food as if it can be medicine for your disease? If yes would you like more information on this, save the PDF for further conversation with your HCP.

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Need more info for discussion with your Healthcare provider - Email or save the PDF.

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This content is for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition.

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