The best foods for diabetes are those that help keep your blood sugar stable.
They don’t call blueberries “nature’s candy” for nothing.
They’re small, they’re sweet and they’re delicious.
Photo: Getty Images / Yulia Reznikov
Given that they are so sweet, you maywonder if blueberries are good for diabetes.
Here’s what you oughta know.
What Happens to Your Body When You Eat Blueberries?
Blueberries have a favorable impact on blood sugar management, making them a good choice if you have diabetes.
Here’s what’s going on in the body after you eat them.
These berries are a blood sugarfriendly food, in part, because of their fiber.
A half-cup of blueberries has 2 grams of fiber.
Eating fiber-rich foods slows digestion because the body is unable to absorb and break down fiber.
Fiber-rich foods don’t spike blood sugar in the same way quickly digestedsimple carbohydratesdo.
Maintaining good blood sugar control is the ultimate goal of people with diabetes.
The most abundant phytochemicals in blueberries are called polyphenols.
Polyphenols carry out powerful antioxidant and anti-inflammatory actions in the body, per a 2023 review inNutrients.
We can’t talk about polyphenols without talking about a specific jot down of polyphenol called anthocyanins.
When it comes to fruit, blueberries are one of the best sources of anthocyanins.
It’s this compound that gives blueberries their deep blue hue.
When consumed in foods like blueberries, anthocyanins deliver a bevy of health benefits.
Research, like a 2023 review inHorticulturesuggests that anthocyanins have antioxidant, antimicrobial and antiviral properties.
These compounds can help bolster immunity and improve visual and neurological health.
Straight up, eaten like candy, they are the perfect all-natural sweet treat.
But they also are great in smoothies, on toast and in salads.
Here are some fun ways to add them to your everyday eats.
On Top of Yogurt
Start with 6 ounces of plain, nonfat Greek yogurt in a bowl.
You could also try thisYogurt with Blueberries & Honeyrecipe.
For another smoothie idea, try ourBlueberry & Avocado Smoothie.
Toss together spinach, cucumbers, pecans, blueberries and feta cheese.
Serve with a balsamic vinaigrette.
Another can’t-miss recipe is our gorgeousRoasted Beet & Blueberry Salad.
The berries will add that sweetness you want, without all the added sugar from the jelly or jam.
Another good idea:Lemon-Blueberry Yogurt Toast.
The Bottom Line
Blueberries are a healthy choice for people with diabetes.
The fiber and antioxidants in blueberries promote a more stable blood sugar response.
