Dec 14, 2016

Polyphenols and diabetes

screen-shot-2016-12-14-at-22-01-22It is widely know that lifestyle factors such as processed sugar intake, obesity and lack of exercise significantly increase the risk of type two diabetes (T2D). The benefits of polyphenol rich foods are much less talked about despite the increasing evidence. Polyphenols are the gifts from nature which give food its colour, taste and aroma as well as having numerous health benefits ranging from reducing arthritis, heart disease and cancer. This blog explores the data that they help protect us from diabetes.

 

 

Evidence that polyphenols rich food lower diabetes risk

Various environmental and prospective cohort studies have reported links between a higher intake of polyphenol rich foods such as turmeric, cinnamon; broccoli, tea, coffee, chocolate, pomegranate, red wine and berries are linked to a lower risk of T2D [2,3,4,5]. The most notable studies included The Nurses’ Health Study, which investigated urinary excretion of eight polyphenol metabolites and found that anthocyanins, flavanones and flavonols as well as the phenolic acid, caffeic acid, were associated with a significantly lower T2D risk [6]. This was in accordance with the Health Professionals Follow-Up Study, which found that higher polyphenol intake was significantly associated with a lower risk of T2D [9]. Both the Women’s Health Study and a large Finnish cohort study reported that apple consumption of ≥1 apple/day showed a lower risk compared with no apple consumption [2,5]. In addition to these large cohort studies, a laboratory study demonstrated that glucose transport in gut cells was inhibited by flavonoid glycosides and non-glycosylated polyphenols such as epigallochatechingallate, rich in green tea. A study amoung human volunteers both with and without diabetes reported that polyphenols, especially the large polymeric type or condensed tannins found in leguminous foods significantly reduced the glycemic index of simultaneously consumed carbohydrates [7].

 

 

How do polyphenol rich food help protect us from diabetes?

pomi-t-doc

Pomi-T is our recommended whole food polyphenol rich supplement – tested in a scientific study, containing purified, high grade, verified broccoli, green tea, turmeric and pomegranate.

The underlying mechanisms of how polyphenols have sugar lowering properties include inhibition of α-amylase and α-glucosidase, inhibition of glucose absorption in the intestine by sodium-dependent glucose transporter 1, stimulate insulin secretion and reduce hepatic glucose output. Polyphenols may also enhance insulin-dependent glucose uptake, activate 5′ adenosine monophosphate-activated protein kinase [3].


How to increase your polyphenol intake?

As well as exercising regularly and reducing processed sugar intake, try to add colour, spice and flavor to every meal. For breakfast, as well as avoiding processed sugar add fruit, berries and nuts. Have salad or leafy green vegetables with every meal and liberally us herbs, garlic, chilli and other spices. The recipies in this blog provide examples of low sugar, high polyphenol rich meals. In addition, consider a polyphenol rich whole food supplement.

 

 


 

 

References

  1. Giovannucci E. Diabetes and cancer: a consensus report. Diabetes Care 2010: 33(7): 1674.
  2. Knekt P. Flavonoid intake and risk of chronic diseases. Am. J. Clin. Nutr. 2002;76:560
  3. Kim Y. Polyphenols and glycemic control. Nutrients 2016 5;8(1)
  4. Bi X. Spices in the management of diabetes. Food Chemistry. 2017. 217; 281.
  5. Song Y.  Dietary flavonoids, risk of T2D, insulin resistance and inflammation:  J. Am. Coll. Nutr. 2005;24:376.
  6. Sun Q. Urinary excretion of  polyphenol metabolites is associated with a lower risk of T2D. J. Nutr. 2015
  7. Thompson L. Relationship between polyphenol intake and blood glucose. Am J Clin Nut 1984,39 (5) 745
  8. Tunco I. Polyphenol in Fava bean enriched pasta reduced GI. Functional Foods in Health & Dis. 2016;6(5) 291
  9. Wedick N. Dietary flavonoid  and risk of T2D in US men and women. Am.J.Clin.Nutr. 2012;95:925.

 

Comments
  1. Chiana

    Herlig ferie for alle!! Vi pleier ogsa a ga pa HRC nar vi er ute og reiser. Tenaeingrn har en T-skjorte fra hvert sted vi har vaert… :-) Det er i allefall en nyttig suvernir.

    Reply
  2. bodyrublist.com

    More recently academic attention has turned towards the evaluation of concentrated whole food supplements, particularly foods rich in polyphenols and other phytochemicals such as herbs, spices, green vegetables, teas and colourful fruits which have appeared to be beneficial in environmental cohort studies.

    Reply

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