(Diabetes) Eat lots of bitter vegetables. They're especially effective for controlling blood sugar and weight.

There's a saying that goes, "Bitter medicine is good for the body." It's best to choose bitter foods appropriately. A recent study found that bitter foods can help manage blood sugar and weight.

 

Two-Line Summary of Today's Diabetes Letter

 

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

2. Increase your intake by adding polyphenol-rich foods to your diet!

Polyphenols help control blood sugar and appetite

 

 

Polyphenols, which are found in coffee, vegetables, and fruits and impart a bitter taste, play a crucial role in glucose homeostasis and appetite control. Polyphenols are compounds commonly found in bitter plant foods, numbering approximately 8,000. A joint research team from Japan's Shibaura Institute of Technology and Takasaki University of Health and Welfare analyzed the correlation between polyphenol intake and the risk of developing diabetes. The results showed that polyphenol intake increased the secretion of GLP-1 and cholecystokinin (CCK), hormones involved in blood sugar and weight control. These two hormones affect gastrointestinal motility, regulating appetite and food intake, and act on the brain's central nervous system to promote insulin secretion and maintain stable blood sugar levels.

In particular, the GLP-1 hormone has been proven to be effective in improving blood sugar levels and managing weight, and diabetes and obesity drugs called 'GLP-1 analogs' that have similar effects to the GLP-1 hormone have been developed. These include 'Wigobi' and 'Ozempic', which are being called 'miracle cures' and are gaining explosive popularity. The research team focused on the fact that polyphenols also promote the secretion of GLP-1 hormones. Dr. Naomi Osakabe, who led the research, said, "Polyphenols have limitless potential because they have similar effects to GLP-1 analog drugs while being safe and without side effects. I think they may be able to replace existing GLP-1 treatments in the future."

 

Bitter taste receptors are activated throughout the body.

 

Polyphenols are poorly absorbed in the upper digestive tract, so most are transported to the colon and excreted in the stool. Nevertheless, they can still affect our health. When we consume foods containing polyphenols, bitter receptors in the mouth detect the bitterness, activating bitter receptors distributed throughout the gastrointestinal tract. When these receptors are widely expressed throughout the gastrointestinal tract, the hormones GLP-1 and CCK begin to be secreted. This process maintains a feeling of fullness for a long time and improves blood sugar levels by appropriately secreting insulin.

 

What foods are rich in polyphenols?

So, how much polyphenol should you consume, and through what foods? A comprehensive review of research published in the Journal of Nutritional Biochemistry and Appetite suggests that consuming 500-1,000 mg per day is sufficient to fully benefit from the positive effects of polyphenols.

Add a balanced diet of polyphenol-rich foods. According to a study by a research team at Chung-Ang University titled "Exploring the Polyphenol and Flavonoid Contents and Antioxidant Activity of Native Plant and Medicinal Extracts," 1g of ...

Polyphenols are also abundant in coffee, tea, berries, beans, and whole grains. Foods rich in polyphenols are characterized by their vivid colors. Polyphenols are substances produced by plants to protect them from the external environment, so they are often found in large quantities in the outer skin of plants. When eating vegetables and fruits, eat them with the skin whenever possible to increase your polyphenol intake.

 

When cooking rice, try using green tea water. According to a study published in the Journal of the Korean Society of Food Science and Nutrition, 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 plain water (2.1mg/100g).

 

 

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When cooking rice

I heard green tea and beets are good for you.

Things my mom has written since long ago

You said it's good for the body