Blackcurrants Might Have A Big Impact On Blood Sugar Balance, Study Suggests

It's no secret that what we eat affects our blood sugar levels, and maintaining healthy blood sugar is important for overall health. After all, when they're out of whack, it can lead to everything from fatigue to food cravings.

The findings of this new study, published in the British Journal of Nutrition2, support previous research suggesting the beneficial health effects of blackcurrant. In regard to blood sugar, these little berries may have a positive effect due to their relatively high concentration of polyphenol content. In particular, the researchers mention anthocyanin, a type of polyphenol that exists in blackcurrants at a rate of around 150 mg/100 g of currants3.

Eating blackcurrants alongside sugars and carbohydrates was shown to decrease a blood sugar spike post-meal and also delay the subsequent dip. Although, it's worth noting this was a small study, with only 26 participants.

Beyond blackcurrants, polyphenols are found in many berries and other plant foods. According to Joel Kahn, M.D., there are two broad types of polyphenols worth mentioning: "One broad type of polyphenols is phenolic acids," he explains. "The second broad group are the flavonoids." The latter is the group that includes anthocyanidins, the type of polyphenol that researchers attribute blackcurrants' blood sugar benefits to.

In addition to benefits for blood sugar, polyphenols have also been linked to supporting cardiovascular health4, brain health (especially memory)5, and even an overall increase in life span6. What's more, in a mindbodygreen podcast episode, gut health expert Mahmoud Ghannoum, Ph.D., said that berries are one of his top foods for mycobiome (a collection of fungi in our gut) health—thanks to their polyphenol content.

When it comes to blood sugar balance, it seems that darker-colored berries, in particular—which tend to be richer in anthocyanins—have a mediating impact on dietary sugars (like blackcurrants and bilberries). Other food sources of anthocyanins include blueberries, blackberries, cranberries, cherries, and pomegranates.