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November 2, 2020 • Healthy Eating & Nutrition, Healthy Living, Weight Control

Blue/Purple Fruits & Veggies Sparkle for Weight Control

raspberries and blue berries

The stunning blue to purple hues in plant-based foods come from a special class of plant pigments called anthocyanins. In the lab, anthocyanins exhibit dazzling anti-inflammatory power, but studies in real people have been lacking. In one of the very first large-scale studies in human subjects, these potent plant-based compounds displayed great promise for improving weight control, metabolic function, and overall disease protection.

For this study, scientists surveyed the eating habits of 2,000 healthy women and estimated each participant’s total anthocyanin intake. Study subjects who consumed lots of anthocyanin-rich foods had lower levels of insulin resistance. Insulin resistance is the primary driving force for the entire family of metabolic diseases including obesity, type 2 diabetes, and metabolic syndrome. Even more exciting, the researchers noted that those consuming the most anthocyanins were the least likely to suffer chronic inflammation. Chronic inflammation is now recognized as the “universal” driver of nearly all chronic diseases and the aging process itself.

Here are the foods that will give you the most anthocyanin bang for your efforts:

Foods Highest in Anthocyanins (in order from most to least)

Anthocyanins are plant pigments that exhibit show-stopping antioxidant and anti-inflammatory power. For best results, include these foods in your diet regularly.

    • Black raspberries
    • Black Currants
    • Blueberries
    • Blackberries
    • Red cabbage
    • Black plums
    • Red radish
    • Red raspberries

( Journal of Nutrition, January 2014)

Have you tried my healthy blueberry crumble? A healthy dessert every once in a while can certainly be part of a healthy diet!

My family loves this filled with antioxidants!! dessert for Sunday night – with some ice cream of course.


  • 6 cups berries of choice, frozen or fresh

  • ¼ cup granulated sugar

  • 1 tablespoon lemon juice

  • 2 tsp. cinnamon, divided

  • 2/3 cup whole-wheat flour

  • ½ cup old-fashioned rolled oats

  • ½ cup packed light brown sugar

  • ¼ cup canola oil

  • 1/3 cup coarsely chopped pecans or walnuts


Preheat oven to 375°F. Coat an 8-inch square (or 2-quart) deep baking dish with cooking spray. Toss berries with granulated sugar, lemon juice, and 1 tsp. cinnamon in a large bowl. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes. Meanwhile, combine flour, oats, brown sugar and the remaining cinnamon in a medium bowl. Mix to blend. Stir in oil and nuts; toss well until evenly moistened and clumpy. Remove the foil from the baking dish and scatter the topping evenly over the berries. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more.


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