Anthocyanins

Anthocyanins are water-soluble pigments that belong to the class of compounds known as flavonoids and are part of the broad class of phytochemicals called polyphenols. They give fruits and vegetables their red, blue, and purple hues.

Anthocyanins possess a number of beneficial properties. They are known for their antioxidant properties, help fight inflammation, improve vision, and may have a protective effect on the cardiovascular system.

It is also important to note that the preparation process can affect the content of anthocyanins in products. For example, heat processing can reduce their levels.

Sources of Anthocyanins

The main sources of anthocyanins are fruits and vegetables with bright colors. These include:

• blueberries;
• raspberries;
• cherries;
• blackcurrants;
• eggplants.

Anthocyanins and the Keto Diet

From the perspective of the keto diet, it is important to consider the total amount of carbohydrates in the diet to avoid coming out of ketosis. Despite the beneficial properties of anthocyanins, many foods rich in them contain a significant amount of carbohydrates, which can be problematic for strict adherence to a ketogenic diet.

To maintain ketosis, it is recommended to choose products that contain anthocyanins but have a low level of carbohydrates. Good choices may include:

• blueberries and blackcurrants;
• eggplants;
• raspberries.

To reduce the spike in blood insulin levels, it is recommended to consume these products with other high-fat foods. For example, nuts. Or make smoothies based on 4% fat kefir.