Blueberries provide your body with fiber and vitamin C, and they might also decrease your risk of developing type 2 diabetes. Research has shown that blueberries reduce blood sugar levels. Following an overall healthy diet is important, too, so talk with your doctor for specific recommendations if you are concerned about your glucose levels.
Glucose
Simply put, glucose is sugar. Your body uses it for energy, but too much sugar in the body can be harmful. In type 2 diabetes, your body cannot process the glucose because of problems with the hormone insulin. As a result, blood glucose levels rise. With too much glucose, you are at risk of damaging your eyes, nerves and kidneys. Diabetes can even lead to stroke, amputation and heart disease.
Blueberries
Humans have eaten blueberries for more than 13,000 years, according to Joel Fuhrman, M.D. "Since blueberries contain flavanoids and other specific phytochemicals that help protect against vascular instability, I instruct my diabetes and heart disease patients to eat fresh blueberries every day and to eat frozen blueberries in the wintertime," Fuhrman states on his website. A cup of blueberries has 80 calories, 4 g of dietary fiber, 6 percent of your daily requirement of vitamin C and 2 percent of your daily requirement of iron.
Blueberry Impacts on Blood Sugar
Blueberries appear to lower glucose levels, according to a University of Michigan Cardiovascular Center study. "The health benefits of blueberries are thought to be due to their high levels of phytochemicals -- naturally occurring antioxidants called anthocyanins found in darkly pigmented fruits and vegetables," noted Reuters in a report on the study published April 20, 2009, the same year in which the study was conducted. The study's blueberry-fed rats had less body fat, lower levels of trigylcerides and cholesterol, and improved blood-sugar levels. The impacts were greater when combined with a low-fat diet.
Ways to Eat Blueberries
Add blueberries to your cereal, oatmeal, shakes and salads. You can also eat them alone, frozen or fresh. Fuhrman suggests making a blueberry and flax smoothie or a "patriotic salad." For the smoothie, blend 2 cups blueberries, 3/4 cup soy milk and 1 tbsp. flax seeds with 3 medjool dates or 6 deglet noor dates and enjoy. For the salad, mix 1 cup blueberries, 1 cup strawberries and 6-12 lettuce leaves. Blend 1 banana and 1/2 cup soy milk, and use it for the salad topping.
References
- Reuters: Blueberries are Good for the Heart, Study Hints; Megan Rauscher; 2009
- Dr. Furhman: Blueberries Are One of Nature's Best Foods
- "Science Daily": Blueberries May Help Reduce Belly Fat, Diabetes Risk; 2009
- American Diabetes Association: Type 2
- Reuters: Caffeine Ups Blood Sugar Level in Diabetics: Study; Will Dunham; 2008
