Research shows most children, adolescents, and adults are not getting enough fruit in their diets—particularly purple fruit. According to the Produce for Better Health Foundation, only 3% of fruit and vegetables are eaten by Americans comes from the purple/blue category—yet these fruits and vegetables contain polyphenols (natural plant nutrients) not found in many other colors of fruits and vegetables.
Growing evidence suggests that eating purple/blue foods, such as Concord grapes and Concord grape products, as part of a nutritious diet and active lifestyle, maybe one important ingredient for maintaining a healthy heart.
In a study of overweight but otherwise healthy adult men and women, circulation was improved when they drank Concord grape juice daily compared to those who didn’t drink Concord grape juice.
During the study, each participant drank 12 ounces (1½ cups) of Concord grape juice or a grape-flavored, sugar-sweetened drink daily for four weeks. At the end of the study period, the researchers found that the participants who drank Concord grape juice had a significant improvement in vascular function and blood vessel health compared to those drinking the grape flavored drink. Moreover, drinking Concord grape juice daily did not negatively affect weight, glucose (blood sugar) or insulin levels.
Another study that included an analysis of data from the National Health and Nutrition Examination Survey found that consuming purple/blue foods, such as Concord grapes and 100% juice made with Concord grapes, may helpchildren and adults get more of the nutrients they need each day and have overall healthier diets. In adults, consumption of purple/blue produce was associated with a reduced risk of metabolic syndrome—which can lead to diabetes and heart disease.
Specifically, children and adults who consume purple/blue fruits and vegetables have higher intakes of fiber, vitamin C, and potassium. Lower levels of C-reactive protein (c-RP), a marker of inflammation; and significantly lower intakes of added sugars were also observed.
Also, despite having a greater intake of total energy, adults who ate purple/blue produce also had significantly lower waist circumference measurements and body mass index (BMI)—indicators of heart health risk—and lower weight and systolic blood pressure. The analysis also found that the most popular purple/blue fruits and vegetables consumed were: grapes, 100% grape juice, and raisins—accounting for almost 60% of purple/blue eating occasions.
Bottom line. Most people don’t meet the daily recommendations for fruit, and the 2015 Dietary Guidelines for Americans recommends that everyone – adults and children – get more fruit each day. Eating purple/blue foods, such as Concord grapes and Concord grape products, as part of a nutritious diet and active lifestyle may be one important ingredient for maintaining a healthy heart.
About 16 grapes (one handful) equals 1/2 cup or one serving of fruit. And remember all forms offruit count towards daily requirements. 100% fruit juice made with purple/blue fruit, such as grape juice made with Concord grapes, can be a great complement to whole fruit. One 4-oz. glass counts as one serving (1⁄2 cup) of fruit.
Here are five easy ways to get more purple for your heart.
1. Sprinkle blueberries or blackberries on cereal
2. Add 100% grape juice to a smoothie
3. Toss purple cabbage with salad greens
4. Pump up sides with purple potatoes and eggplant
5. Poach purple plums for a sweet treat
Click here for a full list of purple/blue fruits and vegetables to include in your heart-healthy diet.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
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