How do blueberries affect blood sugar levels in diabetics. What is the glycemic index of blueberries. Can blueberries help with weight loss and insulin sensitivity. Are blueberries considered a superfood for diabetes management.

The Nutritional Profile of Blueberries

Blueberries are renowned for their impressive nutritional content, making them a valuable addition to any diet, especially for those managing diabetes. These small, flavorful berries are packed with essential nutrients that contribute to overall health and wellbeing.

A single cup (148 grams) of fresh blueberries contains:

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

Beyond these macronutrients, blueberries are rich in various vitamins and minerals, including:

• Vitamin C: A powerful antioxidant that supports immune function
• Vitamin E: Another antioxidant that protects cells from damage
• Vitamin K: Essential for blood clotting and bone health
• Potassium: Important for heart health and blood pressure regulation
• Calcium: Crucial for strong bones and teeth
• Magnesium: Supports muscle and nerve function
• Folate: Vital for cell growth and DNA formation

This nutrient-dense profile has led the American Diabetes Association (ADA) to designate blueberries as a “diabetes superfood.” While there’s no official definition of a superfood, the term is often used to describe foods that are particularly rich in nutrients and offer potential health benefits.

Blueberries and Glycemic Index: Impact on Blood Sugar

For individuals with diabetes, understanding the glycemic index (GI) of foods is crucial for managing blood sugar levels. The GI measures how quickly carbohydrate-containing foods raise blood glucose levels on a scale of 0 to 100.

Glycemic Index Categories:

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

Blueberries have a glycemic index of 53, placing them in the low GI category. This means they have a relatively minimal impact on blood sugar levels compared to high GI foods. Their low GI ranking is comparable to other fruits like kiwi, bananas, pineapple, and mango.

How does the glycemic index of blueberries benefit diabetics? The low GI of blueberries means they are less likely to cause rapid spikes in blood sugar levels. This makes them a suitable fruit choice for people with diabetes who need to carefully monitor their carbohydrate intake and blood glucose levels.

Glycemic Load: A More Comprehensive Measure

While the glycemic index is useful, the glycemic load (GL) provides a more complete picture of how a food affects blood sugar levels. The GL takes into account both the GI and the portion size of a food, offering a more accurate representation of its impact on blood glucose.

Glycemic Load Categories:

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

A cup of blueberries (150g) has a glycemic load of 9.6, which falls into the low category. A smaller serving of 100g would have an even lower GL of 6.4. To put this into perspective, a standard-sized potato has a GL of 12, nearly twice the glycemic effect of a small serving of blueberries.

Why is the glycemic load of blueberries important for diabetics? The low GL of blueberries indicates that they have a minimal impact on blood sugar levels, even when considering portion size. This makes them an excellent fruit choice for people with diabetes who need to manage their carbohydrate intake carefully.

Blueberries and Glucose Processing

Research suggests that blueberries may play a role in improving glucose processing in the body. A study conducted at the University of Michigan on rats found that consuming powdered blueberry led to several beneficial effects:

• Reduced abdominal fat
• Lower triglycerides and cholesterol levels
• Improved fasting glucose
• Enhanced insulin sensitivity

When combined with a low-fat diet, blueberry consumption also resulted in lower overall body weight and reduced liver mass. This is significant because an enlarged liver is often associated with insulin resistance and obesity, two common features of diabetes.

How might blueberries improve glucose processing in diabetics? While more research is needed to confirm these effects in humans, the study suggests that blueberries could potentially help the body process glucose more efficiently. This could lead to better blood sugar control and improved overall metabolic health for individuals with diabetes.

Blueberries and Insulin Sensitivity

Insulin sensitivity is a crucial factor in diabetes management, and research indicates that blueberries may have a positive impact in this area. A 2010 study published in The Journal of Nutrition found that obese adults with prediabetes who consumed blueberry smoothies experienced improved insulin sensitivity.

The study suggested that blueberries can make the body more responsive to insulin, which is particularly beneficial for individuals with prediabetes or those at risk of developing type 2 diabetes. This increased insulin sensitivity could potentially help prevent or delay the onset of full-blown diabetes in at-risk individuals.

What mechanisms might be responsible for blueberries’ effect on insulin sensitivity? While the exact mechanisms are not fully understood, it’s believed that the high antioxidant content of blueberries, particularly anthocyanins, may play a role in improving insulin signaling and reducing inflammation, both of which can contribute to better insulin sensitivity.

Blueberries and Weight Management

Weight management is a crucial aspect of diabetes prevention and control, and blueberries may offer benefits in this area as well. Their low calorie content combined with high nutrient density makes them an excellent choice for those looking to maintain or lose weight.

A 2015 study that followed 118,000 people over 24 years found that increasing fruit consumption, particularly berries, apples, and pears, was associated with weight loss. This suggests that incorporating blueberries into a balanced diet could potentially aid in weight management efforts.

How can blueberries contribute to weight loss in diabetics? There are several ways blueberries may support weight management:

• Low in calories: A cup of blueberries contains only 84 calories, making them a satisfying snack that won’t significantly impact calorie intake.
• High in fiber: The 4 grams of fiber in a cup of blueberries can help promote feelings of fullness and reduce overall calorie consumption.
• Nutrient-dense: Blueberries provide a range of essential nutrients, which can help satisfy nutritional needs without excess calories.
• Versatile: They can be easily incorporated into various meals and snacks, making it easier to adhere to a balanced diet.

Blueberries as Part of a Diabetes-Friendly Diet

Given their numerous potential benefits, blueberries can be an excellent addition to a diabetes-friendly diet. Their low glycemic index and load, combined with their potential effects on glucose processing, insulin sensitivity, and weight management, make them a smart choice for individuals managing diabetes.

How can diabetics incorporate blueberries into their diet? Here are some ideas:

• Add fresh blueberries to oatmeal or yogurt for breakfast
• Include them in a mixed green salad for lunch
• Enjoy a handful as a mid-afternoon snack
• Blend them into a smoothie with other low-GI fruits and vegetables
• Use them as a natural sweetener in baked goods, reducing the need for added sugars

It’s important to note that while blueberries offer numerous potential benefits, they should be consumed as part of a balanced diet. Individuals with diabetes should work with their healthcare provider or a registered dietitian to determine the appropriate amount of blueberries and other fruits to include in their meal plan.

The Role of Antioxidants in Blueberries

One of the key reasons blueberries are considered a superfood, particularly for individuals with diabetes, is their high antioxidant content. Blueberries are especially rich in a type of antioxidant called anthocyanins, which give the berries their distinctive blue color.

Antioxidants play a crucial role in protecting the body’s cells from damage caused by free radicals. This protection is particularly important for people with diabetes, who are at increased risk of oxidative stress due to elevated blood sugar levels.

How do the antioxidants in blueberries benefit diabetics? The antioxidants in blueberries may offer several benefits:

• Reduced inflammation: Chronic inflammation is often associated with diabetes and its complications. The anti-inflammatory properties of blueberry antioxidants may help mitigate this issue.
• Improved cardiovascular health: Antioxidants can help protect against heart disease, a common complication of diabetes.
• Enhanced cognitive function: Some studies suggest that the antioxidants in blueberries may help improve memory and cognitive function, which can be affected by long-term diabetes.
• Potential cancer prevention: While more research is needed, some studies indicate that the antioxidants in blueberries may have cancer-fighting properties.

It’s worth noting that while these potential benefits are promising, more research is needed to fully understand the extent of blueberries’ effects on diabetes management and overall health. However, the existing evidence suggests that incorporating blueberries into a balanced diet can be a beneficial strategy for individuals with diabetes.

Potential Risks and Considerations

While blueberries offer numerous potential benefits for people with diabetes, it’s important to consider any potential risks or contraindications. For most people, blueberries are safe to consume and can be a healthy addition to their diet. However, there are a few points to keep in mind:

Portion Control

Although blueberries have a low glycemic index and load, they still contain carbohydrates. People with diabetes need to account for these carbohydrates in their overall meal plan. Consuming large quantities of blueberries could potentially lead to blood sugar spikes, especially if eaten in isolation.

Interaction with Medications

Blueberries are high in vitamin K, which can interact with blood-thinning medications like warfarin. Individuals taking such medications should consult with their healthcare provider about the appropriate amount of blueberries to include in their diet.

Pesticide Exposure

Conventionally grown blueberries may contain pesticide residues. While the levels are generally considered safe for consumption, individuals concerned about pesticide exposure may opt for organic blueberries.

Allergies

While rare, some individuals may be allergic to blueberries. Anyone experiencing symptoms of an allergic reaction after consuming blueberries should seek immediate medical attention.

How can diabetics safely incorporate blueberries into their diet? To maximize the benefits and minimize any potential risks, consider the following tips:

• Consult with a healthcare provider or registered dietitian to determine the appropriate serving size for your individual needs.
• Include blueberries as part of a balanced meal or snack, rather than eating them in large quantities on their own.
• Monitor blood sugar levels after consuming blueberries to understand how they affect your individual glucose response.
• If you’re taking blood-thinning medications, discuss your blueberry consumption with your healthcare provider.
• Consider choosing organic blueberries if you’re concerned about pesticide exposure.

By being mindful of these considerations, individuals with diabetes can safely enjoy the potential health benefits of blueberries as part of a balanced diet.

Weight Loss, Insulin Sensitivity & More

Diabetes and Blueberries: Weight Loss, Insulin Sensitivity & More

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Medically reviewed by Katherine Marengo LDN, R. D., Nutrition — By Scott Frothingham on January 30, 2019

Blueberries are rich in a variety of nutrients, including:

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

One cup of fresh blueberries contains about:

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

In fact, the American Diabetes Association (ADA) calls blueberries a diabetes superfood. While there’s no technical definition of the term “superfood,” blueberries are packed with vitamins, antioxidants, minerals, and fiber that promote overall health. They may also help prevent disease.

For people living with diabetes, blueberries may help with glucose processing, weight loss, and insulin sensitivity. Read on to learn more about the benefits of blueberries for diabetes.

Glycemic index (GI) measures the effects of carbohydrate-containing foods on your blood sugar level, also called blood glucose level.

The GI index ranks foods on a scale of 0 to 100. Foods with a high GI number raise blood glucose levels more quickly than foods with a medium or low GI number. GI rankings are defined as:

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

The glycemic index of blueberries is 53, which is a low GI. This is about the same as kiwi fruit, bananas, pineapple and mango. Understanding the GI of foods, as well as the glycemic load, can help people with diabetes plan their meals.

Glycemic load (GL) includes portion size and digestible carbohydrates along with GI. This gives you a more complete picture of a food’s effect on blood sugar by measuring:

• how quickly a food makes glucose enter the bloodstream
• how much glucose per serving it delivers

Like the GI, the GL has three classifications:

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

One cup of blueberries with an average portion size of 5 ounces (150 g) has a GL of 9. 6. A smaller serving (100 g) would have a GL of 6.4.

By comparison, a standard-sized potato has a GL of 12. This means a single potato has nearly twice the glycemic effect of a small serving of blueberries.

Blueberries might aid in the efficient processing of glucose. A University of Michigan study on rats found that feeding the rats powdered blueberry lowered abdominal fat, triglycerides, and cholesterol. It also improved fasting glucose and insulin sensitivity.

When combined with a low-fat diet, the blueberries also resulted in lower fat mass as well as lower overall body weight. Liver mass was also reduced. An enlarged liver is linked to insulin resistance and obesity, which are common features of diabetes.

More research is needed to determine the effects of blueberries on glucose processing in humans.

According to a 2010 study published in The Journal of Nutrition, obese adults with prediabetes improved insulin sensitivity by drinking blueberry smoothies. The study suggested that blueberries can make the body more responsive to insulin, which may help people with prediabetes.

Since blueberries are low in calories but high in nutrients, they may help with weight loss. For people who are overweight or obese, eating a healthy balanced diet that includes fruits such as blueberries may help prevent diabetes and improve overall health.

A 2015 study of 118,000 people over 24 years concluded that increasing fruit consumption — specifically berries, apples, and pears — results in weight loss.

The study suggested that this information could offer guidance for the prevention of obesity, which is a primary risk factor of health conditions such as diabetes.

Although more studies are needed to determine the biological effect of blueberries, some research suggests that eating blueberries can help people lose weight and improve insulin sensitivity. As such, blueberries could be beneficial for people with diabetes. Speak with your doctor or dietician for more information on eating a healthy diet for diabetes.

Last medically reviewed on January 30, 2019

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Bertoia ML, et al. (2015). Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: Analysis from three prospective cohort studies. 
  journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001878
• Diabetes superfoods. (n.d.).
  diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html
• Kirkendoll S. (n.d.). Study suggests health benefits in blueberries. 
  ur.umich.edu/0809/Apr27_09/13.php
• Stull AJ. (2016). Blueberries? Impact on insulin resistance and glucose intolerance.   
  ncbi.nlm.nih.gov/pmc/articles/PMC5187542/
• Stull AJ, et al. (2010). Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. 
  academic.oup.com/jn/article/140/10/1764/4600255

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jan 30, 2019

Written By

Scott Frothingham

Edited By

Christina Nagatani

Medically Reviewed By

Katherine Marengo, LDN, RD

Share this article

Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Scott Frothingham on January 30, 2019

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Weight Loss, Insulin Sensitivity & More

Diabetes and Blueberries: Weight Loss, Insulin Sensitivity & More

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  • Featured
    • Breast Cancer
    • IBD
    • Migraine
    • Multiple Sclerosis (MS)
    • Rheumatoid Arthritis
    • Type 2 Diabetes
  • Articles
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    • Bipolar Disorder
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    • IPF
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    • Men’s Health
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Medically reviewed by Katherine Marengo LDN, R. D., Nutrition — By Scott Frothingham on January 30, 2019

Blueberries are rich in a variety of nutrients, including:

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

One cup of fresh blueberries contains about:

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

In fact, the American Diabetes Association (ADA) calls blueberries a diabetes superfood. While there’s no technical definition of the term “superfood,” blueberries are packed with vitamins, antioxidants, minerals, and fiber that promote overall health. They may also help prevent disease.

For people living with diabetes, blueberries may help with glucose processing, weight loss, and insulin sensitivity. Read on to learn more about the benefits of blueberries for diabetes.

Glycemic index (GI) measures the effects of carbohydrate-containing foods on your blood sugar level, also called blood glucose level.

The GI index ranks foods on a scale of 0 to 100. Foods with a high GI number raise blood glucose levels more quickly than foods with a medium or low GI number. GI rankings are defined as:

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

The glycemic index of blueberries is 53, which is a low GI. This is about the same as kiwi fruit, bananas, pineapple and mango. Understanding the GI of foods, as well as the glycemic load, can help people with diabetes plan their meals.

Glycemic load (GL) includes portion size and digestible carbohydrates along with GI. This gives you a more complete picture of a food’s effect on blood sugar by measuring:

• how quickly a food makes glucose enter the bloodstream
• how much glucose per serving it delivers

Like the GI, the GL has three classifications:

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

One cup of blueberries with an average portion size of 5 ounces (150 g) has a GL of 9. 6. A smaller serving (100 g) would have a GL of 6.4.

By comparison, a standard-sized potato has a GL of 12. This means a single potato has nearly twice the glycemic effect of a small serving of blueberries.

Blueberries might aid in the efficient processing of glucose. A University of Michigan study on rats found that feeding the rats powdered blueberry lowered abdominal fat, triglycerides, and cholesterol. It also improved fasting glucose and insulin sensitivity.

When combined with a low-fat diet, the blueberries also resulted in lower fat mass as well as lower overall body weight. Liver mass was also reduced. An enlarged liver is linked to insulin resistance and obesity, which are common features of diabetes.

More research is needed to determine the effects of blueberries on glucose processing in humans.

According to a 2010 study published in The Journal of Nutrition, obese adults with prediabetes improved insulin sensitivity by drinking blueberry smoothies. The study suggested that blueberries can make the body more responsive to insulin, which may help people with prediabetes.

Since blueberries are low in calories but high in nutrients, they may help with weight loss. For people who are overweight or obese, eating a healthy balanced diet that includes fruits such as blueberries may help prevent diabetes and improve overall health.

A 2015 study of 118,000 people over 24 years concluded that increasing fruit consumption — specifically berries, apples, and pears — results in weight loss.

The study suggested that this information could offer guidance for the prevention of obesity, which is a primary risk factor of health conditions such as diabetes.

Although more studies are needed to determine the biological effect of blueberries, some research suggests that eating blueberries can help people lose weight and improve insulin sensitivity. As such, blueberries could be beneficial for people with diabetes. Speak with your doctor or dietician for more information on eating a healthy diet for diabetes.

Last medically reviewed on January 30, 2019

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Bertoia ML, et al. (2015). Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: Analysis from three prospective cohort studies. 
  journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001878
• Diabetes superfoods. (n.d.).
  diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html
• Kirkendoll S. (n.d.). Study suggests health benefits in blueberries. 
  ur.umich.edu/0809/Apr27_09/13.php
• Stull AJ. (2016). Blueberries? Impact on insulin resistance and glucose intolerance.   
  ncbi.nlm.nih.gov/pmc/articles/PMC5187542/
• Stull AJ, et al. (2010). Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. 
  academic.oup.com/jn/article/140/10/1764/4600255

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jan 30, 2019

Written By

Scott Frothingham

Edited By

Christina Nagatani

Medically Reviewed By

Katherine Marengo, LDN, RD

Share this article

Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Scott Frothingham on January 30, 2019

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  READ MORE

• Can You Eat Oranges If You Have Diabetes?

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  It’s a common misconception that people with diabetes should avoid fruit. This article explains whether oranges are good for people with diabetes.

  READ MORE

• What You Should Know About Fruit for a Diabetes Diet

  Medically reviewed by Kathy W. Warwick, R.D., CDE

  Fresh fruit is an excellent way to get extra nutrition while satisfying your sweet tooth. Learn portion size and which fruits are best for a diabetes…

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  READ MORE

• 13 Ways That Sugary Soda Is Bad for Your Health

  By Joe Leech, MS

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  READ MORE

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  READ MORE

• 1 in 4 People With Diabetes Have Eye Damage, Study Finds

  A new study found that one in four people with diabetes have diabetic retinopathy, which an result in vision loss or blindness.

  READ MORE

• Eating 80% of Daily Calories Before 1pm Can Help You Control Your Blood Sugar

  A new study found that early time-restricted feeding (eTRF) positively affected blood sugar for people with prediabetes.

  READ MORE

Blueberries for Diabetes – Unstrip

Patients with diabetes are often forced to restrict their diet, depriving themselves of delicious foods, including some fruits and berries. Blueberries for diabetes are not only a berry that is allowed for patients with diabetic pathology, but is even used to treat this disease.

Benefits of blueberries for diabetes

It is hard to argue with the beneficial properties of blueberries: this amazing berry is full of useful substances, vitamins and minerals. It is useful for a healthy person, and for diabetics it is a real find, thanks to the ability to control blood sugar levels. So, for patients suffering from type II diabetes, blueberries will be useful for certain qualities.

• It has the ability to influence the level of glucose in the blood: the substance inulin, which is part of the berry, leads to a decrease in sugar, which has a positive effect on the treatment of the disease. Thanks to the inclusion of blueberries in the diet, you can adjust the dosage of hypoglycemic drugs. Sometimes, with a mild course of the disease or if the patient has prediabetes, you can even refuse them altogether.
• Correction of the immune status: due to the composition of the product, rich in vitamins of different groups, blueberries increase the body’s resistance to infections that diabetics are so often susceptible to.
• Prevention of complications on the organ of vision: due to the presence of anthocyanosides, blueberries have the ability to prevent the development of microangiopathy in diabetes mellitus. This became possible due to the fact that the walls of blood vessels in the retina become more resistant to damage.

In addition, blueberries have a number of other positive properties that improve the functioning of the whole organism.

• Normalizing the work of digestion – fresh berries are used against constipation, and in the form of jelly or dried blueberries will be an excellent remedy for diarrhea.
• Removal of toxic substances – due to the presence of pectin in the composition of the berry.
• Bactericidal and anti-inflammatory action.
• Antianemic effect – due to the presence of malic acid, the process of assimilation of the gland and the synthesis of hemoglobin is normalized.
• Beneficial effect on visual acuity.

How to use

blueberries in type II diabetes

Blueberries, which have a low sugar content, are useful for consumption in any form: fresh, dried, in the form of compotes and jelly without added sugar. In the cold season, blueberry paste will be a good remedy for diabetes: it tastes identical to blueberries, it does not contain sugar and preservatives, which means that such a paste completely retains all the useful set of substances that a fresh berry does.

Blueberry leaves are also suitable for use in diabetics. They can be used as a decoction.

In order to prepare a medicinal decoction, you need to take 30 grams of leaves (fresh or dry), which is equivalent to 4-5 tablespoons, and pour 1 liter of boiling water over them. Cook over low heat for 20-30 minutes. Infuse the resulting drink for one hour in a warm place, strain. You need to drink 1/3 cup warm 3 times a day for one month. A decoction of blueberries can be used longer, but then it is advisable to take a break for at least 2 weeks, and then resume taking it.

Thus, blueberries can be used in the complex treatment of such a disease as type 2 diabetes. This berry will not only help normalize blood sugar parameters, but can also replace floury treats when you want to eat something tasty.

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