4 replies to this topic

[YOLF]

So what's the difference, can one expect to reap the benefits of blueberries from bilberries? What's the most effective extract or perhaps a comparison of the different available extracts would be more useful.

[timar]

Bilberries (the wild-growing European cousins of American blueberries) are more potent than blueberries, particularly than the commercially grown highbush variety, which has been bred for sweetness. They are smaller, less sweet, more aromatic and intensely-colored. While blueberries have purple skin and green-white flesh, bilberries also have purple flesh, indicating a higher concentration of anthocyanins.

 

The website of Europe's largest producer of bilberry extract, Indena, shows the difference between both fruits. I have no relation to them whatsoever, but from the bibliography they provide, their standardized extract (Mirtoselect) ist probably the best studied and one of the most potent as well.

 

The Phenol-Explorer entries for blueberries and bilberries show that the latter contain about twice as much anthocyanins and total polyphenols.

 

Anyway, I don't like the idea of wasting such delicious fruits for turning them into a tasteless extract. You can probably have all the benefits of the extract much cheaper and much more enjoyable by just eating the fresh, frozen or freeze-dried fruits. If bilberries are not availbale to you, blueberries are good enough. As well as all sorts of berries and other plant foods rich in anthocyanins such as grapes, plums, eggplants, red cabbage, black carrots/tomatoes, black beans/rice/corn/quinoa and of course red wine and hibiscus tea. Superfoods are good, variety is even better!

Edited by timar, 30 March 2015 - 05:49 PM.

[YOLF]

Danke! I'm at risk for diabetes, I like to stay away from sweet fruits when possible. It's probably worth giving the bilberry extract a try with this info. 

Edited by YOLF, 30 March 2015 - 05:52 PM.

[timar]

I don't think that the sugar from berries, even commercial blueberries, would pose a significant risk. Epidemiological studies consistently show that eating whole fruits (as opposed to drinking fruit juice) - and that of course means mostly the popular, sugar-rich fruits such as banana and oranges - is associated with a decreased risk of type II diabetes. Anyway, you may want to try the low-sugar options from my list.

 

Remember that besides polyphenols, dietary fiber is also strongly protective against diabetes and that extracts don't provide any fiber. There may even be some protective properties to the whole fruits that have escaped our analytical understanding so far.

Edited by timar, 30 March 2015 - 06:29 PM.

[YOLF]

That's understandable. I do take fibers, pectins, and othe fruit components. But when I eat fruit, it can give me a foggy feeling... It doesn't happen all the time, maybe it's one of them in particular (I usually smoothie everything together). Still, I like to know I'm getting the benefits all the time without having to over eat.

Edited by YOLF, 31 March 2015 - 12:43 AM.