Blueberries contain an array of health-protective antioxidants and nutrients, such as vitamin C, fiber and manganese.The main antioxidant found in blueberries is called anthocyanins, a type of polyphenol, and is responsible for the blue color and the antioxidant power of this berry. Fruit-based desserts usually are healthier options and can fit within your diabetes meal plan. The key is to know your carbohydrate budget and make both your meal and your dessert fit within that budget. For most people with diabetes, a carbohydrate intake ranging between 45 and 60 g per meal is considered appropriate.
Blueberry and Apple Crumble
You can prepare an individual blueberry and apple crumble in a regular muffin pan to obtain 12 individual portion-controlled crumbles. Use 2 diced apples, unpeeled to increase the fiber content of the dessert, mixed with 1½ cups of blueberries and place at the bottom of each section of the muffin pan. In another bowl, mix 2 cups of large oat flakes with 1/4 cup butter and the amount of sugar substitute that gives your taste buds just the right level of sweetness. Spread over the fruits and bake in the oven for about 20 minutes. Each of the 12 individual crumbles contains 100 calories, 13 g of carbohydrates and 2 g of fiber.
Blueberry and Lemon Parfait
Mix a total of 1/2 cup of plain Mediterranean yogurt sweetened to your taste with sugar substitute and lemon zest. In a tall and transparent glass, layer the yogurt with 1 cup of fresh or frozen, thawed blueberries. Start with about a third of the blueberries, add half of the yogurt, and continue layering until you finish with the blueberries. You can enjoy this dessert guilt free, for 242 calories, 28 g of carbohydrates and almost 4 g of fiber.
Blueberry Tapioca
For a super-quick blueberry dessert that is suitable for your diabetic meal plan, you can buy sugar-free tapioca or prepare tapioca yourself and sweeten it with sugar substitute to keep the sugar and carbohydrates low. You can simply mix your tapioca with about 1/2 cup of blueberries, or you can put the tapioca and 1/2 cup of blueberries in a food processor and process until smooth. Either way, this dessert provides approximately 160 calories, 17 g of carbohydrates and 2 g of fiber.
Whole-Grain Blueberry Muffins
You can turn your favorite muffin recipe into a blueberry muffin that could be a healthy diabetic treat for you. Use your favorite muffin recipe, but replace the refined white flour with the same amount of whole grain flour, replace the sugar with sugar substitute and throw in 1 cup of blueberries. You can also add 1/2 cup of chopped almonds and ground flax seeds if you like. A homemade muffin prepared without any added sugar provides between 120 and 180 calories, 15 and 30 g of carbohydrates and 2 and 4 g of fiber, depending on the size.
