Can diabetics eat blueberries? Blueberries and Diabetes

Blueberries give the feeling of being a royal fruit. It enhances the bakery items such as pastries, cheese cakes and even smoothies with its flavor. What do you think about blueberries and diabetes? Let’s see!

“It’s OK to be a bit blue, but make sweet memories!”

said the Blueberries

Nutrition

Table showing nutritional information of 100g of blueberries

Calories57
Glycemic index53
Saturated fats0g
Carbohydrates14g (10g sugar & 2.4g fibers)4% (40% & 9%)
Proteins0.7g1%

Glycemic index and Glycemic load (blueberries and diabetes)

The glycemic index of blueberries is 53. Although, the GI value of 53 is within the lower (good) range, it is near the upper limit of the range. So, it’s good if one stays cautious.

The glycemic load of 100g of blueberries at GI value of 53 is 53*14/100 = 7.4, which is within the lower range.

Therefore, with respect to the glycemic status, the 100g of blueberries are fine for type 2 diabetics.

Read: CAN A DIABETIC EAT AN ORANGE? ORANGE AND DIABETES

Micronutrients

Vitamin C 16% of RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose. Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.

Vitamin B6 5% of RDA | Deficiency of vitamin B6 leads to reduction in circulating levels of insulin mainly caused by deficiency induced degenerative changes in the beta cells of pancreas which are the insulin secreting cells of the pancreas.

Other: Vitamin A, Magnesium and Iron

How will you look upon the blueberries and diabetes? Do they affect your blood sugar levels? Are there benefits which are specifically helpful for diabetics? Comment below…

T&C

Hey there, I'm a final year undergrad medical student at Sir Seewoosagur Ramgoolam Medical College (SSRMC), Mauritius.

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  1. Pingback: Is Taro Root high glycemic? Taro root and Diabetes | Diabetics Today

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