There is a saying that "bitter medicine is good for the body." It is advisable to choose and eat foods with a bitter taste appropriately. Recently, a study has been published indicating that bitterness can help with blood sugar and weight management.

 

Today's Diabetes Letter: a two-line summary

 

1. The bitter taste of polyphenols improves blood sugar levels and regulates appetite.

2. Add foods rich in polyphenols to your diet to increase your intake!

Polyphenols help regulate blood sugar and appetite

 

 

Polyphenol compounds, which give a bitter taste and are found in coffee, vegetables, and fruits, play an important role in glucose homeostasis and appetite regulation. Polyphenols are compounds commonly found in strongly bitter plant foods, with approximately 8,000 different types. A joint research team from Shibaura Institute of Technology in Japan and Takasaki University of Health and Welfare analyzed the correlation between polyphenol intake and the risk of developing diabetes. As a result, consuming polyphenols increased the secretion of hormones GLP-1 and cholecystokinin (CCK), which are involved in blood sugar and weight regulation. These two hormones influence gastrointestinal motility, regulating appetite and food intake, and act on the central nervous system to promote insulin secretion, thereby helping to maintain stable blood sugar levels.

In particular, the GLP-1 hormone has been proven to improve blood sugar levels and manage weight, leading to the development of diabetes and obesity medications called 'GLP-1 analogs' that produce similar effects. These include 'Victoza' and 'Ozempic,' which are gaining enormous popularity and are often called 'miracle drugs.' The research team focused on the fact that polyphenols also promote the secretion of GLP-1 hormone in a similar manner. Dr. Naomi Osaka, who led the study, stated, "Polyphenols have enormous potential because they produce effects similar to GLP-1 analog drugs without side effects and are safe," and added, "They could potentially replace existing GLP-1 treatments in the future."

 

'Bitter taste receptors' are activated throughout the body.

 

Polyphenols are poorly absorbed in the upper gastrointestinal tract, so most of them move to the colon and are excreted in the stool. Nevertheless, they can still influence our health. When foods containing polyphenols are consumed, the bitter taste receptors in the mouth detect the bitterness, and bitter taste receptors distributed throughout the gastrointestinal tract are activated. When bitter taste receptors are widely expressed throughout the gastrointestinal tract, hormones such as GLP-1 and CCK begin to be secreted. Through this process, a feeling of fullness is maintained for a longer period, and insulin is appropriately secreted to improve blood sugar levels.

 

Foods rich in polyphenols?

So, through which foods and how much should we consume polyphenols? Based on research findings published in the Journal of Nutritional Biochemistry, Appetite, and other sources, consuming 500 to 1000 mg per day allows for the full benefits of polyphenols to be enjoyed.

Include a variety of foods rich in polyphenols in your diet. According to the research paper by the Chung-Ang University research team titled "Exploration of Polyphenol, Flavonoid Content, and Antioxidant Activity of Wild Plants and Medicinal Plant Extracts," the polyphenol content per gram is as follows: 228.9 mg in Bisu-ri (Yagwanmun), 228.45 mg in Bissuk, 187.67 mg in Onion, 183.33 mg in Barley, and 171.94 mg in Cucumber.

In addition, polyphenols are also abundant in ▲coffee ▲tea ▲berries ▲legumes ▲whole grains, among other foods. Foods rich in polyphenols are characterized by their vibrant colors. Since polyphenols are substances produced by plants to protect themselves from external environments, they are often found in large quantities in the outer parts of plants, such as skins. When eating vegetables or fruits, try to consume them with the skin on to increase your polyphenol intake.

 

When cooking rice, try using green tea water. According to a study published in the Journal of Korean Food & Nutrition Science, rice cooked with green tea water containing 3g of green tea powder (85.1mg/100g) had a higher total polyphenol content than rice cooked with regular water (2.1mg/100g).

 

 

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When cooking rice

They say green tea and beets are good.

Things my mom wrote long ago

You said it would be good for the body.