Blueberries are a very diabetic food, with a glycemic index (GI) of 53, a glycemic load (GL) of about 7.7, and about 14.5 grams of carbohydrates and 57 calories per 100 grams of blueberries.
Blueberries are rich in natural fiber and antioxidants, which can help people with diabetes control their blood sugar levels, while also providing essential vitamins and nutrients that the body needs to help maintain cardiovascular health, improve insulin response, and improve cognition. As a result, blueberries are a great snack or snack for diabetics.
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Nutritional value of blueberries
Antioxidant:
Blueberries are rich in antioxidants, especially anthocyanins, which are powerful antioxidants that can help fight free radicals and reduce oxidative stress, which can help prevent several chronic diseases.
Vitamin C:
Blueberries are a good source of vitamin C, which is essential for the health of the immune system, skin repair, and iron absorption.
Dietary Fiber:
Blueberries contain both soluble and insoluble fiber, which aids in digestive health, can promote bowel movements, reduce the risk of constipation, and help control blood sugar levels.
Vitamin k:
Blueberries are also a source of vitamin K, which is essential for bone health and blood clotting.
Low in calories:
Despite their high nutritional content, blueberries are relatively low in calories, containing about 59 kcal (14 kcal) per 100 grams of blueberries, making them a good choice for weight loss and a healthy diet.
Trace Minerals:
Blueberries contain trace minerals such as manganese, iron, zinc, and copper, which are essential for a variety of bodily functions, including enzyme activity, bone health, and the immune system.
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Blueberries in a sugar-controlled diet
It can bring these 6 benefits
hypoglycemic index (GI):
Blueberries have a relatively low glycemic index (GI) of around 53, which means they don't raise blood sugar levels quickly. For people with diabetes, choosing foods with a low GI can help to better control blood sugar levels.
Hypoglycemia (GL):
Blueberries have a glycemic load (GL) of about 7.7, which is an indicator that considers the number of carbohydrates in a food and the GI to assess the effect of food on blood sugar. Low GL foods are suitable for diabetics because they have less of an impact on blood sugar levels.
High fiber content:
Blueberries contain a high amount of natural fiber, which helps to slow down the digestive process and reduce the sharp rise in blood sugar levels. Fiber can also help people with diabetes feel fuller, which can help control appetite and weight.
Antioxidant:
Blueberries are rich in antioxidants, especially anthocyanins, compounds that help reduce oxidative stress and inflammation, which can help reduce the risk of cardiovascular disease for people with diabetes and may help improve insulin sensitivity.
Vitamins & Minerals:
Blueberries provide a variety of essential vitamins and minerals, such as vitamin C, vitamin K, manganese, and potassium, which are essential for maintaining overall health and cardiovascular function.
Supports Cardiovascular Health:
The antioxidants and other nutrients in blueberries can help lower blood pressure and cholesterol levels, which can support cardiovascular health, which is especially important for people with diabetes, who are more susceptible to cardiovascular disease.
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Recipes for a sugar-controlled diet with blueberries
Blueberry Greek yogurt cup
Material:
1 cup low-fat Greek yogurt
1/2 cup fresh blueberries
1 teaspoon honey (optional)
1 handful of nuts (such as chopped walnuts or almonds)
Method:
Place the Greek yogurt in a bowl, sprinkle with fresh blueberries, add a teaspoon of honey if desired, and sprinkle with nuts at the end.
Blueberry toasted whole wheat cakes
Material:
1 cup whole wheat flour
1/2 cup rolled oats
1/4 cup honey
1/4 cup vegetable oil
1茶匙 baking powder
1/2 teaspoon salt
1/2 cup fresh blueberries
1/2杯 low-fat buttermilk
Method:
Mix whole wheat flour, oatmeal, honey, vegetable oil, baking powder, salt, blueberries and buttermilk together to knead into a dough. Divide the dough into small balls, flatten and place on a baking sheet. Preheat the oven to 200°C and bake for 15-20 minutes until the edges are golden brown.
Blueberry nut oatmeal
Material:
1/2 cup rolled oats
1/4 cup honey
1/2 teaspoon vanilla extract
1 cup fresh blueberries
1/4 cup nuts (such as chopped walnuts or almonds)
Method:
Place the rolled oats, honey, and vanilla extract in a microwave-safe bowl and microwave for 1-2 minutes until the honey is thin. Add the blueberries and nuts and stir to combine. Pour the oatmeal into the molds, cool and refrigerate.