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It's no wonder blueberries are called “nature's candy” – they're small, sweet and delicious. They're perfect as a quick snack, a savory topping for oatmeal or yogurt, or to add a fruity flavor to pancakes, breads and muffins. Because they're so sweet, you might be wondering: are blueberries good for diabetes? Here's what you need to know.
Blueberries are a good choice for diabetics as they have a positive effect on blood sugar management. Let's take a look at what happens in your body after eating blueberries.
by Wild Blueberry AssociationBlueberries have a score of 53 on the glycemic index. The glycemic index is a tool used by many people with diabetes to predict how certain foods will affect their blood sugar levels. The glycemic index measures how quickly certain foods will raise blood sugar levels and ranks foods on a scale of 0 to 100, with 100 being foods that cause a rapid rise in blood sugar levels. Blueberries have a score of 53, so Low GI foodsAccording to the Linus Pauling Institute, Micronutrient Information CenterWhen a diabetic eats blueberries, glucose is slowly released into the bloodstream during digestion, which is a good thing.
These berries are blood sugar friendly thanks to their fiber: half a cup of blueberries contains 2 grams of fiber. Centers for Disease Control and Prevention (CDC)Fiber is perhaps one of the most important nutrients for people with diabetes or prediabetes because it plays a key role in controlling and regulating blood sugar levels. When you eat foods high in fiber, your body cannot absorb and break down the fiber, which slows down your digestion. Foods high in fiber do not spike your blood sugar like quick-digesting simple carbohydrates do.
Good blood sugar control is the ultimate goal for people with diabetes. For those without diabetes, consuming foods high in fiber and keeping blood sugar levels consistently controlled and constant is a great way to prevent prediabetes and diabetes.
Blueberries are chock-full of phytochemicals, which is the technical term for compounds found in plants. The phytochemicals most abundant in blueberries are polyphenols. According to a review published in 2023, polyphenols exert powerful antioxidant and anti-inflammatory effects in the body. NutrientsSustained, long-term consumption of polyphenols is essentially arming your immune system with the healthiest, strongest, and best-equipped soldiers.
To talk about polyphenols, we must talk about a specific type of polyphenol called anthocyanins. Among fruits, blueberries are one of the best sources of anthocyanins. It is this compound that gives blueberries their deep blue color.
Anthocyanins, found in foods like blueberries, offer a variety of health benefits. According to studies such as a 2023 review: Horticulture Anthocyanins are said to have antioxidant, antibacterial and antiviral properties. These compounds may help boost immunity and improve visual and neurological health.
Furthermore, according to the 2023 review: Agricultural and Food ChemistryAnthocyanins may increase insulin sensitivity and improve the glucose absorption process in muscle and adipose tissue. CDCIn type 2 diabetes, your cells are resistant to insulin, which reduces their ability to use insulin to extract glucose from the blood and use it for energy. With increased insulin sensitivity, your cells can absorb blood sugar better and your pancreas doesn't need to produce as much insulin.
by United States Department of AgricultureOne half cup of blueberries contains the following nutrients:
- calorie: 42
- Total Carbohydrates: 11 grams
- Dietary fiber: 2 grams
- Added Sugars: 0 grams
- protein: 0.5 g
- Total Fat: 0 grams
- sodium: <1 mg
Blueberries are delicious on their own, eaten as candy for a perfect, naturally sweet treat, or added to smoothies, toast, or salads. Here are some fun ways to add blueberries to your daily diet:
Start by adding 6 ounces of plain nonfat Greek yogurt to a bowl. Top with 1/4 cup blueberries, 2 tablespoons high-fiber cereal, 1 ounce of walnuts, and a sprinkling of chia seeds. The Greek yogurt provides protein, the cereal and blueberries provide complex carbohydrates, fiber, and antioxidants, and the walnuts and chia seeds provide healthy fats. Try this recipe for yogurt with blueberries and honey.
This recipe calls for frozen blueberries, which contain just as many nutrients and antioxidants as fresh ones. Place ¼ cup frozen blueberries, ½ frozen banana, ½ cup frozen riced cauliflower, 1 cup fresh spinach, ¼ cup nonfat plain Greek yogurt, 1 tablespoon peanut butter, a dash of cinnamon, and 1 cup almond milk in a blender and blend until smooth. For another smoothie idea, try this blueberry avocado smoothie.
Adding fruit to a salad gives it the perfect sweetness to balance out your veggie bowl. Mix together spinach, cucumber, pecans, blueberries and feta. Serve with a balsamic vinaigrette. Another can't-miss recipe is our gorgeous Roasted Beet and Blueberry Salad.
Instead of peanut butter and jam on your toast, try peanut butter and fresh blueberries. The berries add a much-needed sweetness without the added sugar of jam or jelly. Another great idea is lemon blueberry yogurt toast.
Blueberries are a healthy choice for diabetics. The fiber and antioxidants in blueberries help to stabilize your blood sugar response. Whether you have diabetes or not, blueberries are a sweet, fiber-rich, blood sugar-friendly addition to any diet.