Are Goldenberries good for Diabetics?

According to the American Diabetes Association, 86 million Americans age 20 and older have Prediabetes, which means that they will develop diabetes if proper alimentation isn’t provided.

Diabetes is caused by defective or insufficient production of insulin and the inability of the cells to utilize the insulin present in the body efficiently. Insulin is often described as a “key" hormone produced in the pancreas by the islets of Langerhans that regulates the amount of glucose in the blood. Type 2 diabetes, in particular, is a metabolic disorder, caused by the person’s lifestyle and diet, it is accompanied with other pathogenic conditions such as obesity  and oxidative stress (see, The Antioxidant Power of Goldenberries), that subsequently leads to insulin resistance and long-term diabetes complications.

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Studies have shown that fruits high in antioxidants and good fats, like goldenberries, help reduce the chances of developing diabetes. goldenberries are packed with anti-oxidants, one of these are polyphenols that contain flavonoids (vitamin P). Polyphenols like flavonoids are able to regulate the circulatory system pathways and therefore protect against the development of poor blood circulation. The rising trend in the prevalence of diabetes complications suggests that current medical treatments are not sufficient, and the use of supplementary treatments like exercise and the consumption of functional foods, such as goldenberries and their health benefits, could increase the effectiveness of prediabetes and diabetes management.

However, not only diabetic patients should incorporate goldenberries into their diet, studies show that in the United States, chronic illnesses and health problems are either wholly or partially attributable to an unhealthy diet, and it represents by far the most serious threat to public health.



Based on animal models and some clinical trials, Plant polyphenols such as flavonoids have been
proposed as effective supplements for diabetes management and prevention of its long-term
complications. However Further investigations using human clinical studies are needed to
confirm the beneficial effects of polyphenolic compounds as supplementary treatments for diabetic patients.





To summarize, the consumption of goldenberries and citrusy fruits are essential to prevent future health complications related to diabetes and other types of diseases such as cardiovascular atrophyes, kidney and liver failure amongst others.

Goldenberry Quinoa Salad

The Pichuberry, also known as Physalis peruviana, is a plant that yields a small, smooth berry. In Peru it is known as aguaymanto or Inca berry.

The Pichuberry has many health benefits. It is one of the most abundant sources of vitamin C available among all fruits and plants. Its vitamin C levels reach as much as 20 times of that in an orange. It is also a powerful antioxidant and is effective in boosting immunity while restoring vitality. No wonder the Incas were so strong!

Promising studies show that Pichuberries antioxidant levels may also prevent cellular aging and the onset of cancer, all while promoting healing of wounds and some allergies. Respiratory disorders, such as asthma, are also improved due to the fruit.

I would consider the Pichuberry an anti-diabetic fruit. Pichuberries aid in reducing sugar levels in the blood and stimulating hormones that secrete insulin in diabetic patients. 
For more information visit EatingFree.com

Goldenberries; The Essential Multivitamin Supplement

Eating goldenberries might be even better than taking a daily multivitamin supplement, this marvelous small fruit is packed with vitamins A, C, D, and B-complex vitamins including B12. These vitamins are essential for a healthy well-being, and can even prevent cancer and heart diseases. Lets take a look at the health benefits our body can enjoy by only eating goldenberries.

100g of goldenberries provides 14% Recommended Daily Intake of vitamin A. Vitamin A contains pigments that allow our eyes to adjust to changes in light, helping to sustain good eyesight, also vitamin A improves immune system function, growth of the bones, skin health, and gene transcription.  Additionally it is an anti-oxidant, which means that it neutralizes the harmful outcomes of free-radicals. See “ Goldenberries and the Power of Antioxidants”

100g of goldenberries provides 18% (11mg) RDI of vitamin C. Vitamin C helps the body form and maintain connective tissue, including bones, blood vessels, and skin, it also protects against heart disease, aid in the absorption of iron, and decrease cholesterol and triglycerides, helping neutralize the effects of nitrites. Vitamin C reduces blood pressure level, making certain the appropriate dilation of bloodstream, battles cataracts, and also improves the defense mechanisms. 

B-vitamin complex are essential nutrients that help convert our food into fuel, allowing us to stay
energized throughout the day. Goldenberries are an excellent source of vitamins B1, B2, B3, B6 and vitamin B12,  these vitamins are rarely found in plant foods . All these B vitamins team up to promote healthy skin and hair and even prevent memory loss and migraines.

100g of goldenberries provide 7.3% (0.110mg) RDI of vitamin B1 (Thiamine).B1 vitamin is necessary to break down carbohydrates, it also helps the body make healthy new cells. Vitamin B1 is often called an anti-stress vitamin because of its ability to protect the immune system. 

100g of goldenberries provide 2% (0.040mg) RDI of vitamin B2 (Riboflavin). This B vitamin is important for red blood cell production, which is necessary for transporting oxygen throughout the body, it also works as an antioxidant to help fight free radicals and may prevent early aging and the development of heart disease. B2 can also help fight off migraines.

100g of goldenberry provide 14% (2.800mg) RDI of vitamin B3 (Niacin). One of the primary uses for B3 vitamin is to boost HDL cholesterol. Vitamin B3 deficiency in individuals is caused by the consumption of alcohol and tobacco, therefore goldenberries are recommended for people with addiction problems; also, B3 vitamin has been found to treat acne.

100g of goldenberry provide 5% (0.065mg) RDI of vitamin B6 (Pyridoxine). B6 vitamin helps regulate levels of amino acids associated with heart disease. B6 vitamin is also a major player in mood and sleep patterns because it helps the body produce stress hormones; some studies suggest that vitamin B6 can reduce inflammation for people with conditions like rheumatoid arthritis.

100g of goldenberry provide 16% RDI of vitamin B12 (Cobalamin). Vitamin B12 is necessary to produce red blood cells and helps in the process of creating the oxygen carrying protein, hemogloblin. Since vitamin B12 is rarely found in plant foods, goldenberries are a must have for people following a vegetarian or vegan diet.

A person can obtain up to 40% RDI of vitamin D from goldenberries. Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection. Your body can make its own vitamin D from sunlight, only a very small amount comes from few foods you eat; gladly the goldenberry is one of those few.

If you want to find out how to cook with goldenberries, we have a great selection of recipes for you to browse in our blog. 

Goldenberries and Kale Salad Recipe

Ingredients 

1/4 cup incan berries 

Kale leaves

Juice of half of lemon

1 avocado 

1 small tomato

1/2 a carrot

1/4 cup of olives 

4-5 dried apricots

2 tablespoons of pumpkin seeds

Preparations

Firstly in a bowl, prepare your kale and squeeze in some lemon. 

Chop half a carrot, a tomato and a avocado and put these in with your bowl of kale.

Now add some olives, dried apricots and pumpkin seeds. 

Give everything a good mix around. 

Complete the dish by topping your salad with the incan berries.

Why are there so many different names for Goldenberries?

Although the popularity of goldenberries in the United States and around the world has increased in the last twenty years, It is still considered a minor fruit, there aren't that many supermarkets and grocery stores that carry them around NYC.  but goldenberries aren’t as exotic as you might think, they are found in markets from Venezuela to Chile, they are also grown in Hawaii, California, South Africa, East Africa, India, New Zealand, Australia, and Great Britain.





Physalis Peruviana is the scientific name of the goldenberry, they are commonly known in Europa as “cape gooseberry” or simply “gooseberry”, however, they are not at all related to the true Gooseberry as the name suggest, in fact they are more closely related to tomatoes. The name cape gooseberry was adopted by Australians, who received their first plants from the Cape of Good Hope.

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Meanwhile in the United states, the plethora of names given to physalis is baffling, names such as Goldenberries, Peruvian groundcherry, Giant groundcherry, Groundcherry, Chinese lantern, Husk tomato,  Poha Berries, Inca Berries, Pichuberries can be found in the US market and this can get confusing both to the consumer and the retailer who's trying to sell them.

In the article “Notes on the History,  Cultivation and Uses of Physalis”, published by The Journal of Royal Horticultural Society in 1974, the panel suggested the descriptive name “goldenberry,” which was commonly used in Great Britain and South Africa and was recommended as the commercial name. This more “melodic” name helped change the consumer appeal towards the fruit, since it is a reminiscent of other berry fruits, such as blackberry and blueberry, making it easier to remember.

As everyone who reads our blog knows we have settled with the name "Goldenberry", Please join the discussion and share your thoughts on this matter.

Goldenberry Salad with Tree tomato Vinaigrette

Ingredients:

200 gr Goldenberries
200 gr Spinach
200 gr Mushrooms
200 gr Cherry Tomatoes
50 gr toasted Sesame Seeds

Tree Tomato Vinaigrette

2 Tree tomatoes
4 tbsp of fruit vinegar
1 lime
1/2 cup of olive oil
1/2 cup of sunflower oil
Add salt, pepper and sugar to taste

Goldenberry Chutney Recipe

Golden berry chutney is healthy and nutritious too. Rasbhari (Golden Berry/Cape Gooseberries) contains polyphenols, carotenoids, Vitamin A, vitamin C, Bcomplex vitamins, thiamine and niacin and contains the minerals iron, phosphorus and some calcium. Also contains a high level of fructose, the beneficial sugar for diabetics. It tastes delicious.
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GOLDENBERRIES AND THE POWER OF ANTIOXIDANTS.

In our previous blog “5 things you need to know about the mighty Goldenberry”,we talked about the
amazing health benefits goldenberries can provide to our body. The high levels of antioxidants present in goldenberries has led them to become the new “superfood”, that’s why we wanted to go a bit further this time and explain which kind of  antioxidants goldenberries have and the role they play in our overall health.

Antioxidants are chemicals that block the activity of other chemicals known as free radicals, the body generates free radicals as the inevitable byproducts of turning food into energy. Free radicals are highly reactive substances that have the potential to cause damage to cells by stealing electrons, this can lead to dramatic changes in the structure and function of our cells. Free radical damage can change the  instructions coded in a strand of DNA, these can also alter a cell’s membrane, changing the flow of what enters the cell and what leaves it, such alterations can cause healthy cells to mutate into cancerous ones.

Antioxidants, like the carotenoids and polyphenolic compounds found in goldenberries, can neutralize free radicals, these antioxidants are powerful cancer fighters, prevalent in goldenberries as
well as in wide variety of fruits and vegetables.

Carotenoids are colorful plant pigments and powerful antioxidants that can help prevent some forms of cancer and heart disease, they act to enhance your immune system’s response to infections. Some
carotenoids poses the ability to turn into vitamin A once they are consumed. Lycopene, the orange-red pigment found in goldenberries and tomatoes, is a type of carotenoid that does not turn into vitamin A,  however is still of significant value, since it is an antioxidant even more potent than beta-carotene.

Orange and yellow fruits and vegetables have high vitamin A activity because of the carotenoids they contain. Generally, the deeper the color of the fruit or vegetable is an indication of a higher
concentration of carotenoids. Carrots, are also a good source of beta-carotene.

Polyphenols are antioxidants also found in goldenberries, these have recently been termed
“lifespan essentials”, and they actively work in the body to prevent certain disease mechanisms from occurring.  Polyphenols are antioxidants from plant foods that work in the body to enhance health in complex ways, their specific health-promoting actions are still being actively researched, and it is generally recognized  that they can reduce the risk factors for cardiovascular disease and basically help to protect many body systems from the risks or ravages of many types of chronic disease. It is possible that the health  promoting effects of polyphenols present in goldenberries are not due to their antioxidant qualities, but  rather because they help control blood sugar spikes after meals, these is why the consumption of goldenberries is recommended to people with diabetes.

Boosting the intake of carotenoids and polyphenols on a daily basis by eating goldenberries is easy to do, and can be a tasty, gourmet adventure.

Goldenberry & Grape Salad

Goldenberry Cheesecake Recipe

How to make delicious Gooseberry Cheesecake with this helpful instructional video from top celebrity chef and cookery tutor Rozanne Stevens. You will need condensed milk, cream cheese, whipped cream, lemon juice, lemon jelly, gooseberries and a lemon swissrole. Result = Delicious!
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