Blueberries Health Benefits Diabetes
Blueberries are a superfood that has many health benefits, especially for diabetes. In fact the American Diabetes Association refers diabetes as a superfood because it is loaded with nutrients such as antioxidant vitamins and fiber. These provide many top benefits that aid in dealing with diabetes.
To help you in fighting diabetes, blueberries can aid your body in processing glucose more efficiently for energy. This helps to increase your body’s sensitivity to insulin while at the same time helping to control your blood sugar.
Blueberries are much less likely to cause spikes in your blood sugar because of their low glycemic index. You want your blood sugars to be controlled and level, not bouncing up and down the scale all the time. Containing high amounts of fiber also helps in keeping your glucose levels at bay.
Studies were done that showed that folks who ate more than two servings of blueberries a week had a 25% less of a chance of developing diabetes than those who didn’t eat the blueberries. The conductors of the studies came to the conclusion that eating five apples each week also reduced the risk 25% than those who didn’t eat them. They credit this to the flavonoids contained in both of these fruits.
Now if you are prediabetic, you can lower your chances of developing type 2 diabetes by eating blueberries regularly. They additionally can lower your risk of fatty liver disease, reduce insulin resistance, and increase glucose tolerance in folks who are diabetic.
Blueberries actually contain compounds that aid your body in ridding excess sugar in your bloodstream. There has also been research done showing that the antioxidants in blueberries support brain and central nervous system health. It’s recommended to have berries between 3 and 4 times weekly.
Other health benefits of blueberries
* Vitamin K- Blueberries contain vitamin K and this helps your body reduce insulin resistance if you’re older, help to absorb calcium which can help in avoiding fractures of your bones and improve your bone health. I’ve never broken any bones and I’d like to keep it that way.
* Manganese- You can help decrease inflammation and help to prevent osteoporosis with manganese which blueberries offer. This concerns me as I get older.
* Eye health- With diabetes you want to be concerned about your vision. Blueberries contain anthocyanins that protect the cells of your retina from inflammation and oxidative stress. I don’t know about you, but my eyes are the most important thing to me.
* Aging- Blueberries are considered to be the best of foods when it comes to antioxidants. This is due mainly to the blue color of the skin known as the anthocyanin. These antioxidants fight the free radicals that are the main cause of skin aging. Another big factor in blueberries in the vitamin C that can prevent other signs of aging such as cataracts, dementia, hair loss, Alzheimer’s, and wrinkles. I love blueberries and for these reasons too.
* Your brain- Your nervous system and brain cells rely on nutrients to protect them and keep them operating at a healthy level. These nutrients, selenium, sodium, zinc, magnesium, copper, and vitamins A,B,C, and E are responsible for your brain health and blueberries contains all of them.
* Cancer prevention- So why are blueberries so important for your health? They contain many compounds, minerals, vitamins, and antioxidants that are healthy for you. But there are also two compounds called ellagic acid and pterostilbene that, together with copper, vitamin C and anthocyanin can perform wonders when it comes to both preventing and helping to cure cancers. I hadn’t heard of pterostilbene until recently. It is an awesome treatment for liver and colon cancer.
* Immune system- Your immune system need to be strong and healthy to keep you alive and in good health. As long as your immune system is healthy you won’t catch diseases spread by viruses and bacteria such as fever, colds, flu, and others. Blueberries will definitely help boost your immune system to protect you from these illnesses. I try to keep my immune system as healthy as possible because after all who needs to be sick?
* Cholesterol- Blueberries help in protecting cholesterol from being damaged in the bloodstream. They are extremely beneficial in lowering levels of the bad LDL cholesterol by as much as 27%! A study done revealed that 75 grams of blueberries at mealtime helped with lowering these numbers. To me, it’s amazing that a small colorful berry can provide so much for our health and our bodies.
* Heart issues- Well there’s no doubt that blueberries help in preventing heart issues. In studies done in 2013 it was shown that eating blueberries with the anthocyanins antioxidants was linked to a 32% less of a risk of heart attack. Blueberries should be the most important fruit you eat each day!
* Urinary tract infections- It’s a well known fact that cranberries and cranberry juice are great solutions for UTI’s in women. Since cranberries and blueberries are of the same family and contain the same substances, blueberries help to prevent types of infections such as these. Blueberries and cranberries both have these substances also known as anti-adhesives and they are responsible for preventing all bacteria such as E.coli from attaching to the bladder’s walls. This is beneficial from helping to prevent these UTI’s.
* Belly fat- Studies were done on rats ingesting blueberry powder to see if they showed less results of fat, a decline in cholesterol levels, lowering triglyceride levels, and an improvement in insulin sensitivity and fasting glucose. The results were significant in that the rats with the blueberry powder had a much better health than those who didn’t have it.
* Digestion and constipation- It’s the fiber in blueberries that aids in digestion and not being constipated. But the copper, acids, vitamins, fructose, and sodium get credit as well. It’s a good feeling knowing that your stomach and intestines are working fine.
* Feelings and mood- Because of its antioxidants, blueberries keep you feeling better, more active, fresh, content, and your mind is sharper. You’ll be a happier camper, so it’s actually like an anti-depressant! Not to mention that you’ll sleep better too.
* Blood pressure- Studies done revealed that the anthocyanins in the blueberries that give them their color are also responsible for lowering your blood pressure. The studies also showed that people who ate more than a half a cup of blueberries weekly decreased their risk of hypertension by 10% compared to those who didn’t eat the blueberries. Your blood pressure should be normal, so let blueberries give you a boost with helping you to control it.
* Muscle recovery- Research was done with a dozen athletes who consumed blueberries after working out heavily with their legs. The results were a much quicker recovery of their muscles than if they had not had the blueberries. It seems to me that having the blueberries would be a definite positive here.
* Longer life- One of the best ways that we can stay healthier longer and have a much easier life is to fight inflammation. If you can curb or reverse the inflammation process it can help you avoid many diseases or possibly even all of them. Blueberries with the antioxidants will fight inflammation for you.
Side effects of too many blueberries
* Excess fiber- While fiber is good and healthy for you, it offers many benefits including constipation relief, controlling your weight, keeping your cardiovascular system in good working order, and regular bowel movements, too much fiber can be harmful. Too many blueberries can cause diarrhea and bloating and issues with your digestive system. So while blueberries are very healthy, stick with moderate amounts at most.
* Salicylates- Blueberries have a high amount of salicylates, an ingredient used to make aspirin. This particular compound can be found in numerous plants and while it can provide many health benefits. If you are allergic to salicylates, it’s advised that you avoid blueberries then.
* Vitamin K excess- While vitamin K provides many health benefits, including lowering the risk of cancer, building stronger bones, improving the density of your bones, and offering cardiovascular benefits, too much vitamin K could result in shortness of breath, difficulty with swallowing, an increased risk of bleeding internally, and fainting.
* Pregnancy- Blueberries are an excellent source of the compounds: flavonoids, antioxidants, phytochemicals, minerals, and vitamins. Blueberries should generally be considered safe even if you’re pregnant. But as with anything else, you should always talk to your personal physician about anything you take or eat.
* Surgery- As mentioned previously, salicylates are contained in blueberries and should be avoided if you are allergic to them. They act as a blood thinner and not advisable to eat before surgery. Blueberries can affect your glucose levels and clash with the control of your blood sugar during and after your surgery.
The information that I provide on my website is purely based on my own personal experience and subsequent research into the diabetes disease. It is not intended to take the place of medical advice, diagnosis and treatment. Care and investigation should always be sought from an appropriate health care provider. I am happy to discuss my own symptoms, diagnosis and history of my diabetes disease but want to stress that I am not medically trained in any way. All opinions on my website are my own. I have created this site as a way to share information and experiences.
By now you should hopefully be aware that blueberries are the top nutritional fruit for you to have. they provide many benefits and berries have the least amount of calories and sugar of all fruits. Now blueberries do help in reducing your blood sugar, if your particular sugar numbers are still too high, you require something more powerful. This is what works best!
If you have questions and comments, please leave them below. I would appreciate it. I hope you learned something. Thank you for reading and see you at the next one!