Mulberries are not a new food but have gained a lot of attention lately for their benefits of regulating blood sugar. Mulberries originated from Turkey and taste much like the cross between a blackberry and a fig with hints of vanilla and raisins. Many health experts have touted their abilities to aid in lowering blood glucose, decreasing appetite, and enhancing weight loss. (1)
What Does the Research Say?
One study tested the anti-diabetic and antioxidant activities of mulberry fruit extract and found it significantly reduced blood glucose and was even found beneficial for those with diabetes. Diabetes mellitus is a chronic metabolic disease that has the highest rates of mortality among any other disease in countries worldwide. High antioxidant foods have been shown to lower oxidative damage by controlling hypoglycemia related to diabetes. (2)
In fact, in Asia, mulberry leaf is what is used to treat type 2-diabetes. Another study in Indianapolis also confirmed that out of 10 healthy adults, those who took mulberry leaf extract experienced remarkably lower blood glucose levels than those who took a placebo. (3)
Other Benefits of Mulberries
Aside from their blood sugar benefits, mulberries are known as a superfood because they contain a huge amount of antioxidants, and contain a large amount of Vitamin C, potassium, iron, and are very low glycemic. Specifically, per ounce they contain 20% RDA of iron, 130% RDA of Vitamin C, 3 grams of protein and 8% RDA of calcium. They’re also lower in sugar than other dried fruits like raisins and contain high amounts of the antioxidant resveratrol. (4)
Mulberries have also been said to lower inflammation, satisfy sugar cravings naturally, and can help boost nutrition on a plant-based diet. Most mulberries are sold today in dried form such as raw Turkish mulberries, which have the sweet, vanilla, fig-like flavor so many people love. (4)
Mulberries bushes here in the United States produce reddish, darker berries that are also sweet and full of health properties. Mulberries can be used in raw energy snacks and make an easy topping for raw food breakfast dishes or cooked porridge.
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