3 cooking methods to prevent obesity and lower blood sugar with anthocyanins without wasting nutrients

Office workers are under great pressure in life, eat out frequently, and sit for long periods of time without much exercise, which can easily lead to metabolic syndrome and obesity. Studies have found that anthocyanins contained in ingredients such as grapes, blackberries, and purple rice have the effect of stabilizing blood sugar and "preventing obesity." Nutritionists remind you that anthocyanins are easily soluble in water and stable in acid. It is recommended to grasp these three secrets when cooking or preparing to avoid nutrient damage and loss!

Zeng Miaoru, a nutritionist at Daqian General Hospital, said that a high proportion of modern people suffer from metabolic syndrome. If blood sugar or blood lipid metabolism is abnormal, it is easy to cause obesity. In December 2004, Michigan State University published a research article in the journal American Chemical Society, pointing out that anthocyanins can help increase the body's insulin production by 50%, thereby helping to stabilize blood sugar, which can also indirectly indicate that anthocyanins can prevent obesity.

Anthocyanin is a phytochemical found in purple plants such as grape skin, mulberries, and blueberries.

Eat a lot of fruits and vegetables for anthocyanins, but be careful not to gain weight instead of losing weight

Anthocyanin is a phytochemical found in purple, dark purple, purple-black fruits and vegetables, or grains and root vegetables, such as grape skin, mulberries, eggplant, purple corn, purple sweet potatoes, purple rice, cherries, blackberries, blueberries, etc. Currently, the medical and nutrition communities have not set recommended intake or upper intake limit for anthocyanins.

Nutritionist Zeng Miaoru said that if you need to consume anthocyanins for weight control and consume a lot of the above-mentioned fruits or starchy foods, you may gain weight instead. It is recommended to still follow the recommendations of the Chinese daily dietary guidelines and consume in moderation.

The skin of purple sweet potato is rich in anthocyanins. Wash it thoroughly before cooking but do not peel it to avoid a large loss of anthocyanins.

There is a trick to supplement anthocyanins! Learn how to cook without losing nutrients

Before eating, nutritionist Zeng Miaoru reminds us to pay attention to the characteristics of anthocyanins and grasp the three secrets of food processing to avoid destroying nutrients and causing massive nutrient loss.

[3 tips for cooking with anthocyanin ingredients]

1. Anthocyanin is a water-soluble plant pigment that is easily soluble in water. To avoid the loss of anthocyanins, fruits and vegetables should be washed before cutting, and purple sweet potatoes should not be peeled.

2. Anthocyanins are more stable in an acidic environment. Before cooking purple vegetables (such as purple cabbage), mix them with white vinegar or lemon juice.

3. Anthocyanins are easily destroyed when exposed to high temperatures. It is recommended to stir-fry over high heat during cooking so that the oil can fully coat the surface to prevent the loss of anthocyanins. Alternatively, boil the entire vegetable leaves in low-temperature water and immediately add white vinegar to make a cold dish to better preserve anthocyanins and other nutrients.

[Recipe Demonstration/Purple Sweet Potato and Tremella Soup]

• Ingredients: 100 grams of white fungus, 100 grams of purple sweet potato, 50 grams of rock sugar.

• practice:

  1. Soak the white fungus in water, wash it, remove the yellow part at the root, and tear it into small pieces by hand.

  2. Wash the purple sweet potato, cut into cubes and steam it for later use.

  3. Put white fungus and water into the rice cooker. Add 2 cups of water to the outer pot and cook until the white fungus softens. Then add purple sweet potato and rock sugar and cook for 5 minutes until the rock sugar melts.