Are Blueberries Good for Diabetics?

Last updated on December 20th, 2024

Blueberry is a vibrant, juicy fruit, and each serving packs a bunch of nutrients. Often ignored and beaten by other forms of berries, blueberry is one of the most beneficial, antioxidant-rich fruits globally. 

This miraculous fruit has been acknowledged to help out in everything ranging from improvement in blood sugar levels, brain health, keeping the heart healthy and much more. Adding to the lengthy list of its advantages, blueberries are low in calories and delicious.

Read on to learn the top-notch health benefits of blueberries, the association between blueberries and diabetes, and do blueberries raise your blood sugar or not.

Why Are Blueberries So Popular Lately?

Universally referred to as a superfood, blueberry’s nutritional profile is quite wholesome. Blueberries are rich in vitamins like vitamins A, C, and K, dietary fibers, folate, and minerals such as iron, zinc, and manganese. Also, blueberries are low in calories and high in antioxidants. This profile urges the dieticians to suggest that if any person wishes to make only one makeover in their diet, it should be “blueberries.” The antioxidant properties of blueberries are so striking that they are even more effective than known vitamins C or E.

Blueberries and Blood Sugar

Blueberries: The best berries for diabetics? Indeed, they are! The American Diabetes Association calls blueberries a diabetes super formula. Blueberries are a complete package of nutrients like vitamins, antioxidants, minerals, and fiber aiming towards improving overall health and wellness. For people with diabetes, this fruit is great in assisting with glucose processing, weight management, and insulin sensitivity.

Can diabetics eat blueberries? Although blueberries are loaded with sugar i.e., 15 grams of sugar is present in a cup of blueberries, they do not elicit an increase in blood sugars drastically. This is because bioactive blueberries enhance insulin sensitivity, thereby controlling the blood sugar level.

Read More1: Glycomet 500 Uses and Side Effects For Diabetes

Nutritional Value of Blueberries

According to the USDA, Food Data Central, here is the nutritional breakdown of 100 grams of blueberries:

Glycemic Index of Blueberries

The blueberry glycemic index is 53, which ranks low on the GI scale. Thus, blueberry is just great for people with diabetes and is a great addition to their meal plans. For a diabetic person, the key to keeping a check on blood sugar is to make use of portion control. Thanks to the low-carb density of blueberries, you can safely enjoy a 3/4th cup serving. This is the ideal serving size of blueberries for diabetics.

Are Blueberries Good For Diabetics?

Yes, blueberries are a fantastic choice for diabetics! These tiny berries are packed with nutrients while being low on the glycemic index (GI), which means they have a minimal impact on blood sugar levels. Blueberries are rich in dietary fiber, which helps slow down glucose absorption, preventing sudden sugar spikes. They also contain powerful antioxidants, especially anthocyanins, which improve insulin sensitivity and support better blood sugar control.

What’s even better? Blueberries are low in calories but high in vitamins like C and K, making them a healthy snack or addition to meals. Whether added to smoothies, salads, or eaten on their own, they satisfy sweet cravings without causing blood sugar to surge. So, if you have diabetes, incorporating a small portion of blueberries into your diet can be both delicious and beneficial for managing your health!

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Benefits of Blueberries For Diabetes

Every diabetic must wonder, are berries good for diabetics despite their sugar content? Here’s are a few benefits of blueberries that explain why people with diabetes should have blueberries.

Glucose Processing

Blueberries effectively process glucose. A research study conducted by the National Institutes of Health found that blueberry intake led to a considerable lowering in abdominal fat, LDL cholesterol, and triglyceride levels among a group of 58 diabetics. Also, the fruit significantly improved HDL (good) cholesterol.

When blueberries are taken in combination with a low-fat diet, a lower fat mass along with lower overall body weight is seen. Also, the liver mass greatly decreases. An enlarged liver is associated with insulin resistance and obesity, common features accompanying diabetes.

Insulin Sensitivity

As per a study by the NIH, it was seen that blueberry had great effects on obese adults with prediabetes, and their insulin sensitivity improved. The study proposed that fruit can make the body more receptive to insulin, which is a great help for people with prediabetes.

Blueberries comprise polyphenols, specifically, anthocyanins, which are speculated to lower inflammation. Anthocyanins are known to improve inflammation in diabetic people, supposedly improving blood sugar values.

Weight Loss

Since blueberries are nutrient-dense and are low in calories, they help considerably in weight loss. For people who are overweight, consuming a healthy, balanced diet involving fruits like blueberries may help manage diabetes and improve overall health. The fruit adds a significant amount of fiber in the diet. Fiber moves gradually via the digestive tract, supporting satiety and helping with weight loss. Ensure to combine blueberries with a healthy diet and physical activity to promote weight loss and even more.

Low in Calories

With few carbs and notable amount of antioxidants and flavonoids, blueberries make a great low-calorie snack for a diabetic diet. In addition, this fruit also contains fructose, a type of sugar that does not require insulin for its metabolism.

Supports Cardiovascular Health

Blueberries keep the blood pressure under control, and contains antioxidants that help reduce cholesterol levels.

Read More: Can Diabetics Eat Jaggery?

Top Health Benefits of Blueberries

Apart from the blueberry benefits for diabetes, this magical fruit is known to exert beneficial effects on other parts of the body as well. Read on to learn more!

Fights Cancer:

Blueberries have potential cancer-fighting properties. They help protect against tumors, including breast, stomach, prostate, and intestinal cancers. While these findings are promising, it’s important to consume a variety of berries along with other fruits and vegetables to maximize the cancer-fighting potential of your diet.

Boosts Immunity and Reduces Inflammation:

Inflammation is a natural immune response that protects the body from illnesses and injuries. However, chronic inflammation is linked to numerous health issues, such as heart disease, seasonal allergies (like colds, coughs, or flu), autoimmune disorders, cancer, and even depression. Thanks to their high antioxidant content, blueberries exert a powerful anti-inflammatory effect, making them a vital addition to a disease-fighting diet.

Boosts Brain Health:

Blueberries are packed with antioxidants that protect the brain from free radical damage and support healthy brain aging. They also help improve memory and focus, making them a brain-boosting superfood.

Promotes Heart Health:

Coronary heart disease remains one of the leading causes of mortality today. High blood pressure, cholesterol, and triglyceride levels are major contributors to heart disorders, putting extra stress on the heart. Blueberries help reduce key risk factors for cardiovascular ailments. Regular blueberry consumption has been shown to significantly lower blood pressure and LDL cholesterol levels—two major drivers of heart disease.

Supports Digestive Health:

Blueberries are rich in fiber, which supports healthy digestion. A fiber-rich diet helps food move through the gastrointestinal tract, adds bulk to stool, and prevents constipation. Regular consumption of blueberries can improve stool frequency and promote overall digestive health.

Improves Eye Health:

Adding blueberries to your diet can help improve vision and overall eye health. The retina, a key part of the eye responsible for converting light energy into electrical signals, plays a crucial role in vision. These signals stimulate the visual cortex in the brain, producing the images we see. The antioxidants in blueberries improve oxygen and blood flow to the eyes, protecting against retinal degeneration and other age-related eye issues.

Blueberry Smoothies Twice a Day: A Study on Diabetes Benefits

A study conducted by USHBC compared obese adults with high insulin levels but not having type 2 diabetes with non-obese adults. Obese participants were asked to drink a smoothie comprising 22.5 grams of blueberry freeze-dried powder twice daily for 6 weeks, while the non-obese ones were given a placebo smoothie (without blueberries).

The participants were asked not to modify their exercise levels, as well as the calorie counts, were the same in both groups. Adjustments were made to the diet so that the consumption of smoothies did not boost the daily calorie count of the participants. This is because the researchers did not want anybody to gain weight owing to smoothie intake. Thus, it was found that blueberry smoothie was working great in reducing the high insulin levels and helping in weight loss as well.

Read More: Is Brown Sugar Good for Diabetics? Health Benefits & Effects

Conclusion

Blueberries are a powerhouse of nutrients, making them a perfect addition to a diabetic-friendly diet. Their low glycemic index, high fiber content, and abundance of antioxidants like anthocyanins make them ideal for blood sugar management, insulin sensitivity, and overall health. Beyond their diabetes benefits, blueberries support heart health, brain function, and digestion while being low in calories and delicious. Whether consumed as a snack, in meals, or as smoothies, they help satisfy sweet cravings without spiking blood sugar levels. Incorporating blueberries into your daily routine is a simple yet effective step toward improved health and diabetes management.

FAQ’s(Frequently Asked Questions)