(NaturalHealth365)  According to a 2024 report from the Centers for Disease Control and Prevention (CDC), over 38.1 million American adults – or 14.7 percent – are now affected by type 2 diabetes.  And when it comes to people over age 65, the percentage rises to an alarming 29.2 percent.  Yes, you read that correctly.  Close to one-third of the senior adults in the United States have diabetes – dramatically increasing their risk of potentially fatal heart disease, Alzheimer’s disease, and stroke.

For hundreds of years, mulberries have been valued in traditional Chinese medicine (TCM) and other natural healing systems for their ability to combat high blood sugar.  Now, a new scientific review in Future Foods acknowledges mulberries as a functional food with the potential to help prevent a variety of chronic diseases.

Mulberry aficionados say: it’s about time these tasty berries received their due!  Let’s take a closer look at the marvels of mulberries.

Antioxidant-rich mulberries help prevent chronic diseases such as diabetes and cancer

In the new review, researchers looked closely at mulberries’ protective effects, which include antioxidant, anti-diabetic, anti-inflammatory, cholesterol-lowering, and anti-cancer properties.  Bioactive constituents in mulberry include a flavonoid known as morin that helps quench inflammation, along with natural compounds such as kaempferol and myricetin, which have potent effects against cancer cells.

Yet another antioxidant in mulberries, cyanidin-3-glucoside, has been shown to induce “pre-programmed suicide” in breast cancer cells and inhibit tumor growth.  Gallic acid, chlorogenic acid, caffeic acid, resveratrol, quercetin, and rutin round out the bonanza of antioxidants, which help reduce the oxidative stress that triggers chronic diseases.

According to scientists, mulberries are also rich in deoxynojirimycin (or DNJ), which helps balance blood sugar by slowing the digestion of carbohydrates.  Fortunately, you don’t have to be able to pronounce it to benefit from it.

In a study published in the Saudi Journal of Biological Sciences, participants with type 2 diabetes were given 70 ml of mulberry tea immediately after consuming a routine breakfast.  After 90 minutes, measurements showed that the mulberry tea helped to control increases in post-prandial (after-meal) blood sugar.

Mulberries promote heart health

At 43 calories per 100-gram serving (3.5 ounces) – less than half the calories of a handful of potato chips – mulberries deliver nearly two grams of fiber.  Twenty-five percent of the fiber is a water-soluble type known as pectin, which reduces the risk of heart disease by lowering LDL cholesterol.

Meanwhile, the supply of insoluble fiber in mulberries promotes the elimination of waste from the body and helps to ward off colon cancer.  Other heart-friendly “goodies” in mulberries include vitamin K1 – which has been shown to act against atherosclerosis – and the mineral potassium, which can regulate blood pressure.  Low-fat, nutrient-dense, low-sodium, and gluten-free mulberries make an ideal heart-healthy snack.

Anthocyanins can protect brain cells and improve cognitive function

Much of the protective abilities of mulberries come from their rich supply of anthocyanidins – natural plant pigments that contribute to their dark red, purplish, and blackish coloration.  In a 2022 randomized clinical trial published in Nutrition Research, researchers investigated the effects of dietary anthocyanins on older adults with mild cognitive impairment (MCI).  With mild cognitive impairment, there is a noticeable impairment of cognitive abilities, but it’s not severe enough to cause one to be unable to perform the basic functions of daily living.

While MCI can seem minor, scientists warn that people with this condition are at higher risk of developing dementia and are an important group to target to prevent further decline. The researchers found that participants who consumed more anthocyanins in their daily diets outperformed the lower-anthocyanins group on a series of mental tests and could recall more words after a timed delay.

In other words, sharper memory and improved cognitive function might be among the surprising gifts conferred by mulberries!

Brighten up recipes with colorful mulberries

While mulberries aren’t as ubiquitous as strawberries and blueberries, you can often find the fresh berries at farmers markets – and dried mulberries yearlong in health food stores and organic supermarkets.

Mulberries are available in three different color variations: white (Morus alba), red (Morus rubra) and black (Morus nigra).  While all three have health benefits, the more deeply colored berries are higher in anthocyanidins.

Incidentally, allergic reactions from mulberries have been reported.  Naturally, don’t eat mulberries if you are allergic to them.  Experts note that sensitivity to birch tree pollen may heighten the risk of a reaction.

The flavor of mulberries is a refreshing blend of sweetness and acidity.  Use them in jams, jellies, and chutneys; mix them into yogurt, cottage cheese, or oatmeal, and add a handful to your favorite smoothie.  Or toss them into salads for a “pop” of added color, texture, and nutrients.  No matter how you consume them, these jewel-toned little berries deliver powerful protective benefits!

Sources for this article include:

Sciencedirect.com
Healthline.com
CDC.gov
Sciencedirect.com
Sciencedirect.com
Thespruceeats.com