If you like berries, this research is good news for you. Berries are known for their high antioxidant content, but this study investigated the effects of berries on glucose control (Törrönon R. et al. 2013).
Researchers measured both glucose and insulin after eating white bread or rye bread – with or without berries to see if it would reduce the glucose and insulin response.
The participants, who were healthy females, consumed either white bread or rye bread. Both breads were equal to 50 grams of available starch. First, both breads were consumed without berries. Second, both breads were consumed with 150 grams of whole-berry puree. Third, at a separate time the participants also consumed the bread with one specific type of berry. The results were very interesting.
The berry mixture improved the glycemic profile of the breads. The white bread was improved 38 percent – which means the berries reduced blood glucose. After eating white bread, the berries reduced the blood glucose an astounding 38 percent. Strawberries alone reduced blood glucose by 36 percent. Strawberries, bilberries, lingonberries, choke berries and the berry mix all reduced the insulin response after eating bread. Even when berries are sweet, they are still able to lower blood glucose when eaten with a high glycemic index food like bread.
Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. Epub 2013 Jan 30. J Nutr. 2013 Apr;143(4):430-6. doi: 10.3945/jn.112.169771.