By Emily Joshu Health Reporter For Dailymail.Com
16:40 02 Nov 2023, updated 17:17 02 Nov 2023
- A dietitian recommends blueberries for diabetics or those at risk of diabetes
- Blueberries have fewer calories and are less likely to cause sugar spikes than other fruits
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Dietitians have advised diabetes patients to choose blueberries instead of other fruits.
According to a diet expert specializing in diabetes care, blueberries are the preferred choice for individuals with diabetes or those at risk of the condition due to their low risk of causing dangerous sugar spikes.
Around 30 million Americans have type 2 diabetes, which occurs when the body fails to produce sufficient insulin to convert sugars in food into energy.
The disease causes glucose to build up in the bloodstream, leading to blood sugar spikes which, over time, result in a host of serious complications like infected wounds and heart problems.
Jocelyne Loran, a diabetes dietitian at the University of Maryland Charles Regional Medical Center, revealed why she recommends one cup of blueberries to her patients with diabetes or who are at risk of the condition.
Firstly, blueberries can prevent blood sugar spikes due to their high fiber content, which slows down the release of fruit sugars into the bloodstream.
One cup of blueberries contains approximately 3.6 grams of fiber, while a banana contains 3.1 grams.
Although an apple has slightly more fiber, blueberries have 4 grams less fruit sugar.
Furthermore, blueberries have a very low risk of causing weight gain compared to other fruits due to their low calorie count.
One cup of blueberries contains just 84 calories, while a cup of bananas has around 105 calories.
Research has shown that following a very low calorie diet and achieving significant weight loss can put diabetes into remission.
In addition to their benefits for diabetes, blueberries are packed with nutrients that support overall health, including fiber, vitamins C and K, and manganese.
A review published in the journal Food Production, Processing and Nutrition in 2023 suggested that the plant compound polyphenols found in blueberries can improve blood sugar levels and reduce the risk of diabetes.
Ms. Loran recommends fresh, frozen, or canned blueberries as they all offer the same nutritional benefits. However, canned varieties are more likely to contain syrup with added sugar.
‘Look for those canned in light syrup and rinse the berries in a colander under water before consuming to decrease the added sugar content,’ Ms. Loran advised.
