Blueberries are small blue fruits in the berry family and come from a flowering bush (Vaccinium sect. Cyanococcus) closely related to cranberries and huckleberries. Sweet and tart, these little fruits appear green and deepen to a purple and blue hue as they ripen. They can be eaten raw, purchased frozen, or utilized in recipes.
This article will explore how blueberries may impact blood sugar levels and the health benefits of including this fruit in your diet.
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Glycemic Index Table
Wild blueberries are considered a low glycemic index fruit, with a score of 53. This score is on the upper end of the low GI rating and higher than oranges (45), strawberries (40), and peaches (28).¹ However, the low glycemic index rating means consuming blueberries should not cause dramatic rises or spikes in blood sugar levels.
While fresh fruit is always the best option, many consume blueberries in jams and jellies, which can contain added sugars. These add-ins can dramatically increase the glycemic index of the product, and people living with chronic conditions like diabetes should be mindful of consumption.
Review the nutrition label to determine if other ingredients have been added when selecting a product that may include this delicious berry.
The below glycemic index and glycemic load data is for 100g of raw, wild blueberries, which is approximately one cup of blueberries:¹ ²
Glycemic Index
Serving Size
Carbohydrate* per Serving (g)
GL per Serving
Nutritional Facts
Blueberries contain many nutrients and minerals, including copper, beta-carotene, folate, choline, vitamins A and E, and manganese. This fruit is one of the most nutrient-dense berries and contains 85% water.
The nutritional information below is for 100g of raw, wild blueberries.²
Calories
Carbs
Protein
Fiber
Cholesterol
Vitamins
A (3 µg), B6 (0.05 mg), C (8.1 mg).
Sodium
Total Fat
Health Benefits
Numerous studies suggest that eating blueberries can positively impact well-being, improving heart health, increasing bone strength, and lowering blood pressure.
High in Antioxidants
Antioxidants protect the human body from free radicals, which damage cells and contribute to aging and chronic diseases, including cancer.³ ⁴
Blueberries are believed to possess one of the highest antioxidant levels of all fruits and vegetables.⁵ ⁶ ⁷ The main antioxidant found in blueberries is flavonoids. Blueberries also have been shown to increase antioxidant levels in the body directly.⁸ ⁹
While all blueberry varieties contain antioxidants, the Wild Blueberry Association of North America notes that wild blueberries have twice the antioxidant capacity of other blueberry varieties, including frozen and freeze-dried products.¹⁰
May Increase Bone Strength
Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K, which are components of human bone. Ensuring optimal intake of these minerals and vitamins contributes to building and maintaining bone strength and stability.
Specifically, iron and zinc play crucial roles in the strength and elasticity of bones and joints.¹¹ Also, individuals deficient in vitamin K have been shown to be more susceptible to a higher risk of bone fracture.¹² Prioritizing vitamin K intake can improve calcium absorption and reduce calcium loss, leading to healthier bones.
May Lower Blood Pressure
Blueberries are free of sodium, which is a key component in maintaining healthy blood pressure levels. Blueberries also contain potassium, calcium, and magnesium. Some studies show that diets deficient in these minerals are associated with higher blood pressure levels.¹³
In an eight-week study, people with obesity who had a high risk of heart disease noted a 4-6% reduction in blood pressure after consuming two ounces of freeze-dried blueberries daily.¹⁴ Similar studies have observed comparable impacts in postmenopausal women.¹⁵ ¹⁶
However, other studies have counteracted these findings. A 2015 study of people living with metabolic syndrome found that daily consumption of blueberries for six weeks did not impact blood pressure levels.¹⁷
May Protect Against Heart Disease
Eating blueberries may reduce blood pressure and LDL cholesterol levels. Still, some evidence suggests that blueberries are associated with a reduced risk of heart attacks, which is the world’s leading cause of death.¹⁸
A study of 93,600 nurses found that those with the highest intake of anthocyanins (the main antioxidant in blueberries) were at a 32% lower risk of heart attacks than those with the lowest intake.¹⁹ However, this observational study cannot prove that anthocyanins were the sole cause of this risk reduction.
Is Blueberry Good for Weight Loss?
Blueberries are often included in diets aimed at weight loss. One of the main reasons for their inclusion is that this little berry contains antioxidants, fiber, and phytochemicals that will keep you full and ensure your blood sugar levels remain in an optimal zone.
One animal study found that rats consuming blueberries for 90 days lost more belly fat than the group who did not consume blueberries.³⁰ Researchers believe this study shows a link between the antioxidants found in blueberries and the body's metabolism of fat and glucose.
Blueberries are also known to aid in the recovery of athletes. These mighty berries help fight inflammation and, if consumed before a strenuous workout, can allow athletes to move forward and have less oxidative stress, leading to less fatigue and pain.³¹
If you are ready to add blueberries to your meal plan, try one of the below options to start reaping all of the health benefits of this delicious fruit:
- Eat a handful of raw blueberries or pair them with a healthy fat, like nuts, for a well-rounded snack.
- Add them as a topping to plain Greek yogurt.
- Blend them up in a smoothie. Add protein powder, milk (or a dairy-free alternative), and your favorite sweetener, like honey.
- Drop them into ice cube trays (two per compartment), and once frozen, add the cubes to a glass of water for a fruity drink.
Is Blueberry Safe for People Living with Diabetes?
With a low glycemic index rating, blueberries are a safe choice for people living with diabetes. While blueberries contain a moderate amount of sugar, the bioactive compounds in blueberries outweigh any negative impacts of this sugar content.
Research suggests that anthocyanins (the main antioxidant found in blueberries) have beneficial effects on insulin sensitivity and glucose metabolism. These impacts have been observed in consuming fresh and freeze-dried blueberries.²⁴ ²⁵ ²⁶
In a study involving 32 obese participants with insulin resistance, consuming two blueberry smoothies a day caused major improvements in insulin sensitivity.²⁷ Improved insulin sensitivity could lower the risk of metabolic syndrome and type 2 diabetes.²⁸
Another study published in 2022 involved 34 women with a history of gestational diabetes. Those who ate two cups of blueberries as a snack and a fiber supplement were found to be less likely to gain excessive weight and had lower blood sugar levels after 18 weeks.²⁹
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Allergies
Symptoms of a blueberry allergy include itchiness of the mouth, lips, or throat, swelling, and redness. In severe cases, allergic reactions can cause hives, difficulty breathing, and anaphylaxis. Please consult a healthcare professional if you suspect an allergy, sensitivity, or intolerance to blueberries.
Outside of an allergic reaction, blueberries can possibly interact with certain medications, especially blood thinners like warfarin, due to the berry’s high vitamin K content. If you are concerned about a possible blueberry interaction, please consult your healthcare provider.
Blueberries also contain oxalates, natural compounds that can contribute to kidney stone formation. If you have a history of kidney stones, it is recommended to consult with your doctor and moderate blueberry consumption.
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