Do Blueberries Help People with Diabetes?

Antioxidants, minerals, and vitamins abound in blueberries, supporting general health. Blueberries may also aid in weight loss, insulin sensitivity, and glucose processing for diabetics.

Nutrition information for blueberries

Numerous nutrients are abundant in blueberries, such as:

• fiber
  
• vitamin C
  
• vitamin E
  
• vitamin K
  
• potassium
  
• calcium
  
• magnesium
  
• folate

About: One cup of fresh blueberries has

• 84 calories
  
• 22 grams of carbohydrate
  
• 4 grams of fiber
  
• 0 grams of fat

Diabetes and blueberries

Blueberries are really referred to as a diabetes superfood by the American Diabetes Association (ADA). Although the phrase “superfood” has no precise definition, blueberries are a powerhouse of nutrients that support general health, including vitamins, antioxidants, minerals, and fiber. They might also aid in illness prevention.

Blueberries may aid with weight loss, insulin sensitivity, and glucose processing for diabetics. Continue reading to find out more about how blueberries can help with diabetes.

Blueberries’ Glycemic Index

The effects of foods high in carbohydrates on your blood sugar, commonly known as blood glucose level, are measured by the Glycemic Index (GI).

Foods are ranked from 0 to 100 on the GI index. Blood glucose levels are raised more quickly by foods with a high GI number than by those with a medium or low GI value. The definition of GI rankings is

• Low: 55 or less
  
• Medium: 56–69
  
• High: 70 or more

Blueberries have a low glycemic index (GI) of 53. This is comparable to mango, pineapple, bananas, and kiwi fruit. For those with diabetes, knowing a food’s GI and glycemic load might be helpful for meal planning.

Read Also: Certain Types of Fiber Can Help You Lose Weight

Blueberry glycemic load

Along with GI, digestible carbs and portion size are included in the calculation of glucose load (GL). This provides a more comprehensive view of how a food affects blood sugar by quantifying:

• how rapidly food enters the circulation and releases glucose

• How much glucose does it provide per serving

Similar to the GI, there are three categories for the GL:

• Low: 10 or less
  
• Medium: 11–19
  
• High: 20 or more

A cup of blueberries weighing five ounces (150 g) on average has a GL of 9.6. A 100 g portion, which is smaller, would have a GL of 6.4.

In contrast, a potato of average size has a GL of 12. This indicates that the glycemic impact of a single potato is almost twice that of a tiny amount of blueberries.

Blueberries and the processing of glucose

Blueberries may help to facilitate the effective digestion of glucose. Giving powdered blueberries to rats in a University of Michigan study resulted in decreased levels of cholesterol, triglycerides, and abdominal fat. Additionally, it increased insulin sensitivity and fasting glucose.

Together with a reduced fat intake, the blueberries also led to a decrease in total body weight and fat mass. Also decreased was liver mass.

Obesity and insulin resistance are frequent characteristics of diabetes and are associated with an enlarged liver. To find out how blueberries affect how humans process glucose, more research is required.

Insulin sensitivity and blueberries

A 2010 study that was published in The Journal of Nutrition found that consuming blueberry smoothies helped obese persons with prediabetes become more insulin-sensitive. According to the study, eating blueberries may increase the body’s sensitivity to insulin, which may benefit those who are prediabetic.

Weight loss and blueberries

Blueberries may aid in weight loss because they are rich in nutrients and low in calories. Eating a nutritious, well-balanced diet rich in fruits like blueberries can help avoid diabetes and enhance general health in overweight or obese individuals.

A 2015 study including 118,000 participants over a 24-year period found that eating more fruit, especially pears, apples, and berries, causes weight loss.

According to the study, knowing this knowledge may help prevent obesity, which is a major risk factor for diseases like diabetes.

Conclusion

Studies on the biological effects of blueberries are still needed, however some evidence points to the possibility that consuming blueberries can enhance insulin sensitivity and aid in weight loss.

Blueberries may therefore be advantageous for those who have diabetes. For additional information on following a balanced diet for diabetes, consult your physician or dietician.