Nutrition

Are Blueberries Good for Diabetes?

Reviewed by

Shifa Fathima

Blueberry is a nutritious juice fruit that has great potential to control blood sugar levels. Blueberry is good for diabetes as it is packed with antioxidants, minerals, and fibres, and have been called a diabetic superfood by the American Diabetes Association.  Furthermore, being low in calories and high in antioxidants, diabetics can easily include them in their daily diet. Blueberries score low on the glycemic index, making them a perfect dietary choice for people with diabetes. 

Blueberry is good for diabetes as it may help with glucose processing and insulin sensitivity. In most cases, blueberries can also be effective in weight loss. Note that blueberries contain a higher composition of sugars, but they don’t elicit a spike in blood sugar levels because of their ability to enhance insulin sensitivity. Blueberries are a powerhouse of nutrients and vitamins that improve other essential functions in individuals with diabetes. 

What Is the Glycemic Index of Blueberries?

The Glycemic Index of Blueberries is Low thus making them the ideal berry for diabetes.

Blueberries have a Low Glycemic Index of 53, along with having a lower GL( glycemic load) too. It measures how faster a food can make glucose and the amount of glucose each serving of the food provides. If GL is less than 10, it is low, medium when GL is between 11 and 20 and high when GL is more than 20. The glycemic load of one cup or 5 ounces of blueberries is only 9.6. 

Do Blueberries Raise Blood Sugar?

Note that blueberries won’t raise your blood sugar levels like other fruits. They are a powerhouse of vital nutrients, minerals, fibre, and vitamins which fortifies the health of diabetics. So are blueberries good for diabetics? Yes, they are good for regulating blood sugar levels and improving insulin sensitivity in diabetics. Blueberries might aid in the effective processing of glucose. Moreover, they contain anthocyanins, a phytochemical that may decrease risk factors associated with type-2 diabetes.

If you have diabetes, including fresh blueberries is the best option as they are rich in antioxidants and contain 15% of your daily vitamin C requirement in each serving. Fruits like blueberries contain fructose. 

Fructose is a natural sugar compound that doesn’t need insulin for metabolism. Undoubtedly, blueberries are essential to the health of people who have diabetes because of their nutritional properties. 

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What Are the Nutritional Components of Blueberries?

Blueberries' glycemic index is on the lower side, making them perfect for people with diabetes. Blueberries are rich in a wide variety of nutrients which includes the following. 

  • Vitamin C
  • Vitamin K 
  • Vitamin E 
  • Fibre 
  • Magnesium 
  • Potassium 
  • Folate

Among the most nutrient-dense berries available, Blueberries are the main. A cup of them contains the following nutritional components. 

  • Vitamin C- 24%
  • Vitamin K- 36%
  • Manganese- 25%
  • Fibre- 4 grams 

An entire cup of blueberries contains only 15 grams of carbohydrates and 84 calories. Another key highlight of blueberries is their high antioxidant content. 

Are blueberries good for diabetics? Blueberries are ideal for diabetics as they contain antioxidants that fortify your body’s immune system. The primary antioxidant compounds in blueberries belong to polyphenols. Anthocyanins, one of the most prominent polyphenols, can reduce cardiovascular risk factors for person with diabetes.        

What Are the Health Benefits of Eating Blueberries?

  • Blueberry for diabetes is gaining popularity among people owing to its nutritional composition. Blueberries contain essential minerals, vitamins, and antioxidants that offer notable health benefits. 
  • For instance, blueberries are rich in vitamin K, which promotes cardiovascular health, and also aids with the clotting of blood. Here are some health benefits of blueberries you should know. 
  • Manages Cholesterol Levels 
  • Antioxidants present in blueberries can prevent the cholesterol in the bloodstream from being oxidised. 
  • Regulates High Blood Pressure 
  • Eating blueberries regularly can help people to manage their blood pressure better. Blueberries usually help the body develop a substantial amount of nitric oxide that decreases blood pressure inside the vessels and aids muscle relaxation. 
  • Blueberries May Reduce DNA Damage 
  • Oxidative DNA damage is an integral part of our everyday lives. Oxidative DNA damage is the primary reason behind terminal illnesses like cancer. Their antioxidants can reverse the damage caused by free radicals on your DNA. 

Bottomline

Blueberries are incredibly healthy and nutritious. Moreover, people who have diabetes can easily include them in their daily diet to manage blood glucose levels. Hence, including them in daily diet would be hugely beneficial. 

FAQs

Are berries good for diabetics? Can blueberries raise your blood sugar?

Berries are incredibly beneficial for people with diabetes. Berries like blueberries can work wonders in your body. Note that blueberries won’t raise your blood glucose levels. As blueberries are rich in anthocyanins, they help regulate glucose in the blood. 

How many blueberries can a person with diabetes have a day?

If you have diabetes, control the portion of food to maintain your blood glucose levels. Blueberries have low carbohydrate density, making them suitable for daily consumption, and you can consume a cup full of blueberries daily. 

What happens if you eat blueberries every day?

Daily consumption of blueberries can boost immunity and decrease the risks associated with diabetes and cardiovascular illnesses. Blueberries are also suitable for strengthening the metabolism and preventing any type of metabolic syndrome. Blueberries are also effective in weight loss programs. 

Is it good to eat blueberries at night?

It is absolutely fine to consume blueberries at night. If you are hungry late at night, consuming blueberries won’t affect your body adversely. Blueberries are rich in nutrients and antioxidants and good for your overall health. 

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