This article looks at the effect of fruit extract drinks on the glycaemic index of a high carb meal
What’s the deal?
Meals high in carbohydrates and with a high glycaemic index are usually delicious, but excessive consumption of such meals puts us at risk for developing insulin resistance and type 2 diabetes. Can the glycaemic index of a meal be reduced by having apple and blackcurrant drinks beforehand?
What did they do?
25 participants consumed either an apple and blackcurrant drink (made from purified fruit extracts, mixed with Robinson’s squash and water) or a placebo drink immediately before eating a standardised high carbohydrate meal. Their blood sugar and insulin levels were then monitored for 2 hours. Participants repeated the test a week later, but with the other pre-meal drink.
What happened?
Blood sugar levels went up due to the high carbohydrate meal, but were much lower after the apple and blackcurrant drink compared to the placebo drink. Insulin levels followed the same pattern.
What can you tell me about the people?
All participants were regarded as healthy. There were 20 men and 5 women, with an overall average age of 32.
What else should I know?
The apple (Diana Food SAS) and blackcurrant (BerryPharma) drinks used here contained “polyphenols” and “anthocyanins”. These ingredients, which are found naturally in fruit, are thought to reduce the amount of sugar extracted from food during digestion. The end result is less sugar in your blood and a lower chance of type 2 diabetes. To get your polyphenol and anthocyanin fill, you would need to eat 2 apples and about 100g of fresh blackcurrants.
What will I do differently?
I’ve been meaning to start consistently eating more fruit. I’m always jealous of those people you see chomping on an apple, especially when you’re halfway through a chocolate bar. They say an apple a day keeps the doctor away! Well, maybe it’s two apples immediately before a high carb meal!
Acknowledgements
This research was published in November 2017 by ML Castro-Acosta and colleagues from King’s College London, UK.
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