- Blueberries recommended for diabetes patients
- Low risk of sugar spikes
- Rich in nutrients, polyphenols
Patients with diabetes have been advised by dietitians to choose blueberries over other fruits.
A diabetes care diet specialist suggests that blueberries are a better choice due to their reduced potential to cause a sugar surge.
Around 30 million Americans are affected by Type 2 diabetes. In this condition, the body produces insufficient insulin, which converts dietary sugars into usable energy.
The disease leads to glucose accumulation in the bloodstream, resulting in blood sugar spikes that can lead to severe complications, such as infected wounds and cardiovascular problems.
Jocelyne Loran, a diabetes dietitian at the University of Maryland Charles Regional Medical Centre, advises her patients with diabetes or those at risk for the condition to consume one cup of blueberries.
She explains that their high fibre content delays the release of fruit sugars into the bloodstream, preventing blood sugar spikes.
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In comparison to a banana’s 3.1 grams of fibre, one cup of blueberries contains approximately 3.6 grams.
Blueberries contain four grams less fruit sugar than an apple.
Moreover, larger portions of blueberries have an extremely low risk of causing weight gain due to their low-calorie content.
A single cup contains 84 calories, while a banana contains approximately 105 calories.
Research shows that an extremely low-calorie diet leading to substantial weight loss can induce diabetes remission.
Blueberries are rich in nutrients like manganese, vitamins C and K, and fibre. Manganese aids in bone and connective tissue formation and promotes blood coagulation.
Potential Benefits of Polyphenols
Polyphenolic plant compounds found in blueberries may reduce diabetes risk by regulating blood sugar, according to a 2023 review in the journal Food Production, Processing, and Nutrition.
Ms. Loran advises that the nutritional value of fresh, frozen, and canned blueberries is equivalent. However, canned varieties may contain added sugar in syrup form.
To reduce added sugar content, Ms. Loran recommends looking for berries canned in light syrup and rinsing them under water before consumption.
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