Written by Greg Arnold, DC, CSCS. Epidemiological data shows that high intakes of anthocyanin was associated with 18.3% decrease in inflammatory proteins and 8.3% decrease in insulin resistance.

Insulin is a hormone that shuttles sugar (glucose) into muscle cells, allowing them to create energy quickly. When high levels of glucose persist due to a sugar-rich diet, this can produce “insulin resistance” which is implicated in the development of type 2 diabetes, metabolic syndrome, and cardiovascular disease, with inflammation also thought to also contribute to insulin resistance (1).

Now a new study (2) suggests that higher intake of antioxidants called anthocyanins and flavones may benefit insulin sensitivity and inflammation levels in women. In the cross-sectional study, researchers looked at the dietary intakes of antioxidants in 1997 females between the ages of 18 and 76 participating in the TwinsUK study between 1996 and 2000 (3). The subjects completed a food frequency questionnaire of 131 different foods (4) and provided blood samples.

The researchers found intakes of antioxidants called anthocyanins and flavones to benefit insulin sensitivity and inflammation levels. Specifically, those in the highest 20% of anthocyanin intake (39.9 milligrams per day) had 9.5% lower levels of insulin (6.04 vs. 6.67 microUnits/milliliter, p < 0.05), 18.2% lower levels of the inflammatory protein hs-CRP (1.49 vs. 1.82 milligrams/Liter, p < 0.05), and 8.3% lower levels of a measure of insulin resistance called HOMA-IR (1.22 vs. 1.33, p < 0.05) compared to those with the lowest 20% of anthyocyanin intake (3.54 mg per day).

For intakes of flavones, those in the highest 20% of intake (4.21 milligrams per day) had 8.3% higher levels of a hormone called adiponectin that is elevated in lean, healthy individuals (5) (7.74 vs. 7.10 milligrams/Liter, p < 0.05), 7.8% lower levels of insulin (6.06 vs. 6.57, p < 0.05), and 6.9% lower levels of HOMA-IR (1.22 vs. 1.31, p < 0.05) compared to those in the lowest 20% of flavone intake (0.59 milligrams per day).

The encouraging aspect of this study is the antioxidant intakes that provided these health benefits can be obtained readily in the diet. Specifically, the highest 20% of anthocyanin intake (39.9 milligrams per day) can be obtained by consumption of approximately one portion of grapes (78 grams), berries (strawberries (105 grams), raspberries (90 grams), blueberries (21 grams), or blackberries (39 grams). For the highest levels of flavone intake (4.21 milligrams per day) can be obtained by eating 2.5 oranges (120 grams each).

For the researchers, “Higher intakes of both anthocyanins and flavones were associated with improvements in insulin resistance and hs-CRP” and that “these associations were found with intakes readily achieved in the diet.”

Source: Jennings, Amy, et al. “Intakes of anthocyanins and flavones are associated with biomarkers of insulin resistance and inflammation in women.” The Journal of nutrition 144.2 (2014): 202-208. 

© 2014 American Society for Nutrition.

Posted February 13, 2014.

Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY. You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com.

References:

  1. Hajer GR, van Haeften TW, Visseren FL. Adipose tissue dysfunction in1 obesity, diabetes, and vascular diseases. Eur Heart J. 2008;29:2959–71.
  2. Jennings A.  Intakes of Anthocyanins and Flavones Are Associated with Biomarkers of Insulin Resistance and Inflammation in Women.  J Nutr 2014 Feb;144(2):202-8. doi: 10.3945/jn.113.184358. Epub 2013 Dec 11.
  3. Spector TD, MacGregor AJ. The St. Thomas_ UK Adult Twin Registry. Twin Res. 2002;5:440–3.
  4. McKeown NM, Day NE, Welch AA, Runswick SA, Luben RN, Mulligan AA, McTaggart A, Bingham SA. Use of biological markers to validate self-reported dietary intake in a random sample of the European Prospective Investigation into Cancer United Kingdom Norfolk cohort. Am J Clin Nutr. 2001;74:188–96.
  5. Aprahamian TR.  Adiponectin in Cardiovascular Inflammation and Obesity.  Int J Inflam. 2011; 2011: 376909.   Published online 2011 September 15. doi:  10.4061/2011/376909 PMCID: PMC3175407