A cup of fresh blueberries (about 100-120 g) provides 84 calories, 22 g of carbohydrates, 4 g of fiber, and 15 g of sugar. This berry, rich in water and nutrients, offers many benefits for overall health.

Low glycemic index (GI)

Blueberries are small, mildly sweet, and provide many benefits for people with diabetes. This berry has a low glycemic index (GI) of about 53. The GI ranks foods on a 0-100 scale based on how much they raise blood sugar after eating. With a GI below 55, blueberries contain low natural sugar, helping to control blood sugar, thereby reducing the risk of diabetes progression and complications.

Blueberries are rich in fiber and antioxidants. Photo created by AI

Fiber slows digestion and absorption

The fiber in blueberries helps slow glucose absorption, supporting stable blood sugar in people with diabetes or prediabetes. Regularly eating blueberries can help maintain stable blood sugar levels throughout the day. Fiber also promotes a feeling of fullness, aiding in carbohydrate control and maintaining a healthy diet.

Antioxidants can improve insulin sensitivity

Blueberries are rich in polyphenol antioxidants. These compounds fight oxidation, reduce inflammation, and help control the body's response to insulin. When insulin resistance occurs, glucose absorption from the blood is hindered, affecting the body's ability to produce energy.

Anthocyanins are antioxidants with antibacterial effects, boosting immunity and protecting eyes by reducing inflammation and oxidative stress. Blueberries are also rich in fiber, beneficial for cardiovascular health by helping reduce LDL cholesterol and supporting digestion.

Blueberries can be eaten fresh, blended into smoothies, or served with toast. Diabetics should combine blueberries with unsweetened yogurt and nuts like almonds and walnuts to stabilize blood sugar. Frozen blueberries can be added to shrimp or salmon salads for nutritional balance. Avoid eating blueberries with sugary dairy or consuming dried blueberries, as they can easily raise blood sugar.

Anh Chi (via Eating Well)