Anybody with diabetes needs to control blood sugar levels by eating the right foods. With a personalized diabetes care plan such as Fitterfly, you can easily manage diabetes and maintain a healthy, well-balanced diet. Blueberries are one among those fruits suggested for their possible ability to help in managing blood sugar levels. Let us find out why blueberries are good for you and how they can help control your blood sugar levels.
What Are Blueberries, and Why Are They So Popular?
Blueberries are tiny, spherical berries with a deep blue-purple hue, juicy texture, and sweet and tangy flavour. Though not originally from India, blueberries are well-liked and often imported from nations such as the United States and Canada. Their wonderful flavour makes their favourite ingredients in smoothies, desserts, snacks, and nutritious meals.
Nutritional Value of Blueberries
Blueberries are packed with essential vitamins, minerals, fiber, and antioxidants, particularly anthocyanins, for anti-inflammatory properties. One serving of 100 grams contains about:
- Energy: 57 kcal
- Carbohydrate: 15 gm
- Protein: 740 mg
- Fat: Low
- Fiber: High fiber content, helping digestion
- Glycemic Index of Blueberries
The Glycemic Index (GI) of blueberries is about 53, and they fall under low-GI food. Therefore, they contribute very little to the rise in blood sugar levels when taken moderately and are considered safe to consume in the context of diabetes management.
Benefits of Blueberries for Diabetes
- Easy on Blood Sugar Levels
The low glycemic index of blueberries prevents sudden spikes in blood glucose, making them safe for diabetics. Regular consumption in moderation can ensure stable blood sugar levels.
- High in Antioxidants
Blueberries are rich in powerful antioxidants like anthocyanins, which shield cells from harm, lower inflammation, and ensure general well-being. In diabetes management, this is extremely important since the control of inflammation is vital.
- Excellent Source of Fiber
The fiber content in blueberries decelerates digestion to avoid sharp increases in blood sugar levels. Fiber also supports healthy digestion and feelings of fullness, helpful in weight management, and is another vital part of controlling diabetes.
- Heart Health
Blueberries enhance heart health through enhanced function of blood vessels, lowering LDL (bad cholesterol) and inflammation reduction. All these benefits minimise cardiovascular risks, which is critical for diabetic patients who can be at risk for heart ailments.
- Safeguards Eye Health
Daily consumption of blueberries is known to protect your eyes against diabetes-related eye complications such as diabetic retinopathy, all thanks to their antioxidants, vitamin C, and anti-inflammatory agents.
- Boosts Brain Function
Research indicates antioxidants present in blueberries enhance mental function, memory, and brain function, most suitable for diabetics who are at higher risk of developing cognitive impairment.
Are Dried Blueberries Good for Diabetes?
Dehydrated blueberries contain more sugars because they lose water. While they still contain some nutrients, their sugar levels are higher than those of fresh blueberries. Therefore, if you have diabetes, eat dried blueberries in moderation and ideally with protein or fibre-containing foods to avoid blood sugar spikes.
How Much and When to Eat Blueberries
A healthy serving of blueberries is half a cup to one cup daily. Consuming them fresh or frozen retains their nutritional value. There is no particular best time; blueberries are ideal as snacks, breakfast toppings, or even as healthy desserts at any time of the day.
Selecting the Right Blueberries
- Select Fresh: Opt for fresh, plump, and firm blueberries. Refrain from packs that are torn, unsealed, or clearly spoiled.
- Choose Frozen: If fresh blueberries cannot be found, frozen blueberries are a great and healthy substitute found throughout the year.
Daily Blueberry Consumption Benefits
Daily consumption of blueberries can:
- Regulate blood sugar levels in the long run.
- Benefit heart health by enhancing cholesterol and inflammation reduction.
- Enhance brain function and cognitive abilities due to antioxidants.
- Enhance digestive health, owing to their fiber content.
