Whether eaten as a snack, tossed into smoothies, added to salads, baked into goods, or turned into jam, blueberries are one of nature’s best gifts. These little berries are loaded with nutrients that can do wonders for your health and well-being. Whether you enjoy them fresh, frozen, or dried, blueberries bring a punch of flavor and color to your meals. And, surprisingly, they’ve also been shown to have a positive effect on blood sugar control in people with type 2 diabetes.
Why blueberries are a superfood
Blueberries are a powerhouse of nutrients, offering a healthy dose of antioxidants, vitamins, minerals, and fiber. Just one cup of fresh blueberries provides 84 calories, 0.5 grams of fat, 21.5 grams of carbohydrates, and 3.55 grams of fiber, along with 1.1 grams of protein. They also supply a variety of essential nutrients, including calcium, iron, magnesium, potassium, and phosphorus, as well as vitamins like vitamin C, A, E, and K. While they don’t fully meet the Recommended Dietary Allowances for all nutrients, they’re a great way to boost your intake of important vitamins and minerals. Blueberries offer a nutritious, flavorful addition to a balanced diet.
How blueberries can help manage blood sugar
Type 2 diabetes occurs when the body doesn’t respond to insulin the way it should, causing blood sugar to rise. Research shows that berries, along with their antioxidant, anticancer, and heart-healthy benefits, can actually help with blood sugar and insulin resistance, especially after meals. The anthocyanins in berries trigger the release of a gut hormone called pancreatic polypeptide, which helps control your appetite and slow down the rise in blood sugar after eating. This hormone is released by the pancreas after you eat, especially meals with protein and fat. By affecting pancreatic polypeptide, berries can help you feel full longer, which may lower the risk of obesity and type 2 diabetes. These anthocyanins also help keep your blood sugar stable after eating by influencing the production of glucagon-like peptide-1 (GLP-1). GLP-1 helps lower blood sugar by encouraging the body to produce more insulin, slowing digestion, and reducing sugar production in the liver. It also helps slow down how quickly food leaves your stomach and tells your brain you’re full. Berries can also play a role in regulating your energy balance by helping with leptin resistance. Leptin is a hormone that helps control hunger and energy by telling your brain when your body has enough fat and calories. When leptin resistance happens, your brain thinks you’re starving, even if you have plenty of fat, causing you to feel hungrier and eat more. This can lead to weight gain, which is a risk factor for type 2 diabetes. Lastly, berries might help lower post-meal blood sugar spikes by slowing down how carbs are digested and absorbed in your intestines. This helps prevent the typical blood sugar spikes from eating carbs like white bread or sugar, especially when paired with berries.
Blueberries in action: what the science says
Some experts think that blueberries might actually be one of the best berries for keeping blood sugar and insulin levels in check. They’ve even been shown to lower the risk of developing type 2 diabetes by an impressive 26%. Here’s a closer look at some research that shows how blueberries can help people with type 2 diabetes or metabolic syndrome manage their blood sugar and insulin. In one study, researchers wanted to see how blueberries would affect blood sugar and insulin after a high-fat, high-sugar meal. Forty-five participants with metabolic syndrome were given either a drink with 26g of freeze-dried blueberry powder (about one cup of fresh blueberries) or a placebo. They tested blood sugar and insulin levels at different points after drinking the beverage. The results showed that three hours later, the blueberry group had lower blood sugar and insulin levels compared to the placebo group. The blueberry group had a blood sugar level of 77.4 mg/dL, while the placebo group had 91.8 mg/dL. Their insulin levels were also much lower. This suggests that blueberries can help lower blood sugar and insulin after a high-calorie meal, which could help reduce the risk of diabetes and other related health issues. Another study involved 52 men with type 2 diabetes who ate either blueberries or a placebo with their meals for eight weeks. The researchers found that while the two groups didn’t show big differences in fasting blood sugar or insulin levels, those who ate blueberries every day had better long-term blood sugar control, as shown by their HbA1c levels. The blueberry group had an average HbA1c of 7.1%, compared to 7.5% in the placebo group.
Simple ideas for enjoying blueberries
Because of the positive effect blueberries can have on blood sugar, the American Diabetes Association (ADA) encourages people with type 2 diabetes to enjoy them as part of a healthy, balanced diet. Looking to up your blueberry game? Here are some easy ways to add them to your diet: Enjoy them fresh as a snack, on top of yogurt or cereal, or in salads. Frozen blueberries are perfect for smoothies or a refreshing, cool treat. Bake blueberries into muffins and pancakes for a sweet morning treat. Make your own blueberry jam. Start by tossing two cups of fresh blueberries into a saucepan with a tablespoon of honey and a splash of lemon juice to bring out the natural sweetness and help it set. Cook it over medium heat, stirring often, for about 15-20 minutes until the berries break down and thicken into a spreadable jam, then let it cool before jarring it up.
References: 1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients 2. https://nap.nationalacademies.org/ 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202899/ 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/ 5.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/#:~:text=Anthocyanins%20are%20blue%2C%20red%2C%20or,anthocyanin%20exists%20in%20alkaline%20conditions. https://diabetes.org/diabetes/type-2