Are Blueberries Good for Diabetes? Know This Before Eating Them

One of the main questions many have is about fruits that are acceptable to add to a diet to treat diabetes. One fruit you may be wondering about is blueberry. This fruit is packed with nutrients and antioxidants.

These are things many people are looking for to be healthier in their lives. Even with its sweetness, though, it has been shown to actually help with blood sugar levels, heart health, and a wealth of other health benefits.

In this article, we’re going to answer the question, “are blueberries good for diabetes?” By looking at the effect of this small fruit on blood sugar and nutritional and glycemic metrics, we hope to answer this question thoroughly.

Do Blueberries Raise Blood Sugar?

When looking at fruits and berries, you’re dealing with natural sugars. Each of these fruits has different levels, and because of this, some fruits impact blood glucose levels. But a healthy balanced diet is as important for those with diabetes as everyone else, and losing access to certain pieces of fresh fruit can be detrimental.

However, when it comes to blueberries, they do not affect your blood sugar levels. This means they make excellent additions to any meals as well as snacks. Part of this is because your body utilizes carbohydrates from the food you eat to create glucose. Once the glucose is created, it’s then delivered into your cells, and having too much glucose can create high blood glucose levels.

Even a cup of blueberries only contains a minimal amount of carbohydrates and even fewer sugars. This, coupled with the fact that blueberries are high in fiber, allows for a minimal effect on a person’s glucose level.

Nutritional Value of Blueberries

Understanding the nutritional value can be important for those who consume blueberries in their diet. When looking at half a cup serving of fresh blueberries, you will find that they have the following nutritional values:

Blueberries

Fruits & Berries

Not Keto Friendly

Key nutritional facts (per 100g):

Net carbs

12.1g

Total carbs

14.5g

Fats

–

Protein

0.74g

Calories

57

Glycemic Index

53

Fiber

2.4g

Sugars

9.96g

Glycemic Index of Blueberries

Blueberries have a 53 ranking regarding the GI, which is one of the lowest. When it comes to the GI, one has to understand another factor: the glycemic load. This is determined by the size of the portions and the carbohydrate count of the food. 

Just one cup of blueberries has a glycemic load of 9.6, making it a great option for those working with diabetes.

The GI or the glycemic index measures the effects foods with carbohydrates have on the blood sugar level in one’s body. This metric operates on a zero to 100 ranking system where foods with a higher GI are more likely to raise blood glucose in the body. Ideally, those with diabetes want a lower glycemic index.

5 Benefits of Blueberries for Diabetes

Though there are many benefits to your overall health regarding diabetes and metabolic syndrome, blueberry consumption has more amazing benefits, including managing one’s body weight.

Below, we’re going to talk about five major benefits one can take advantage of when they choose to eat blueberries:

#1 Rich in vitamin C

Vitamin C is an antioxidant that can help reduce and fight damage caused by free radicals in our system. Because of this, it is important to those with diabetes because it can help protect the cells from even further damage.

Along with this, vitamin C is also known to help lower blood sugar and reduce the chance of spiking after meals. Vitamin C is also paramount in helping heart health by protecting core systems from damage caused by those free radicals mentioned above.

#2 Reduce high blood pressure

Blueberries can help alleviate some cardiovascular risk factors like high blood pressure, thanks to their high antioxidants and mineral and vitamin count. Oftentimes, because systems aren’t working properly for those dealing with diabetes, other health risks begin to appear.

However, these blueberries are rich in something called flavonoids. It has been proven that these natural compounds in blueberries can help with hypertension and lowering blood pressure.

#3 Maintain healthy digestion

Being able to process glucose and help improve insulin sensitivity can help with healthy digestion. Blueberries are actually one of the fruits that are high in fiber.

The dietary fiber present in these will help improve digestive health, leading to other amazing benefits like elevated levels in weight management.

#4 Enhance brain function

Fresh or even frozen blueberries will have high levels of antioxidants, as we’ve said before. The brain often suffers from damage as it ages and is exposed to more free radicals, leading to cell damage and protein glycation.

These antioxidants, because they protect from that, will improve the health of your brain and, therefore, your brain’s functions. It has been proven that these fruits accompanied with a healthy balanced diet can help improve memory and focus as well as combat the effects of aging.

#5 Aid in weight loss

When dealing with diabetes, one of the biggest challenges is maintaining weight. A healthy weight loss management system can be vital to decreasing certain disease symptoms. Blueberries are very dense in nutrients and low in calories, so they can be more filling and not add calories to your diet.

The best thing for those dealing with diabetes is to have a healthy diet, which should include fruits and other products like blueberries. The fruit has a high level of fiber, which helps keep digestive health going and aids in weight loss.

FAQs

Conclusion

With the correct portion size, blueberries are great for individuals with diabetes due to the makeup of antioxidants, rich minerals, and fiber. These berries have many benefits that are directly related to helping reduce symptoms and reverse damage caused by diabetes. 

They reduce the number of free radicals found in the body while increasing your fiber consumption, which is vital for healthy digestive processes.