The glycemic index was developed to measure how quickly carbohydrates are released into the body as energy. Foods with high GIs tend to release their energy quickly, leaving you susceptible to disturbed sugar levels while those with lower GIs release their energy over a longer time period and can help to keep your blood sugar levels stable.
GI Classification
High glycemic foods have GI values of 70 or above. You should try to avoid eating too many of these foods or eat them with lower GI foods to lessen their effects on your blood sugar levels. Medium glycemic foods have GI values between 56 and 69 and low glycemic foods have values of 55 or less.
Glycemic Index of Blueberries
According to the Glycemic Index Database, blueberries have a GI value of 53. You can include blueberries in your diet to help regulate your blood sugar levels as they fall into the low GI category. Try adding a handful of washed, raw berries to fruit salads, muesli, porridge or cereal.
GI of Blueberry Products
Blueberry muffins are available everywhere. According to the database, the GI of blueberry muffins can range between 50 and 59 depending on the brand. This places them in the low to medium range. If you prefer lower GI products, choose an apple and blueberry muffin which has a GI of 49. Alternatively, opt for low fat blueberry yogurts which have a GI of 32 or fruit and yogurt cranberry and blueberry flavor bars which have a GI of 33.
Health Benefits of Blueberries
Blueberries are bursting with health benefits. According to the American Dietetic Association, they have one of the highest levels of antioxidants among fruits. Antioxidants are thought to help guard against aging, cancer and heart disease. They are also a good source of fiber and vitamin C. A cup of blueberries contains a quarter of your daily vitamin C requirement.
Low GI Blueberry Foods
To lower the GI of your blueberries further, serve them with plain yogurt and a drizzle of honey. If you are feeling more adventurous, try a goat cheese and blueberry salad for lunch or grilled chicken in a blueberry marinade for dinner.
Low GI Blueberry Smoothies
Smoothies are quick and easy to make and blueberries taste great in them. Simply place your ingredients in the blender until you have a smooth drink. The milk or yogurt in smoothies helps to create an overall low GI, leaving you feeling fuller for longer. For basic blueberry smoothies, try mixing milk, a banana and blueberries or plain yogurt, blueberries and honey. Try blueberries, blackberries, a banana, apple juice and raspberry sorbet or experiment with different ingredients until you find a flavor you love.
