Best berry that lowers sugar in diabetes according to doctors

Advantages of blueberries

Fresh and frozen blueberries have low sugar content, with 1 cup of blueberries containing 22 grams of carbohydrates and 15 grams of natural sugar, according to USDA data.

Blueberries are rich in fiber, which means that the natural sugar in the berries is absorbed slowly into the bloodstream. One cup of blueberries contains almost 4 grams of fiber. The high fiber content in the berries not only helps prevent blood sugar spikes but also promotes satiety.

Dietary recommendations for Americans for 2020-2025 suggest that adults should consume between 22 and 34 grams of fiber per day. 1 cup of blueberries provides 12-18% of the daily fiber requirement.

Blueberries also contain polyphenols, a group of nutrients with antioxidant and anti-inflammatory properties that can benefit health. Studies show that blueberry polyphenols can help protect against cardiovascular diseases and improve blood pressure, according to a 2023 review in Food Production, Processing, and Nutrition.

Another study has shown that anthocyanins, a type of phytochemical compound that gives berries their rich blue-purple color, may also be associated with a reduced risk of type 2 diabetes, heart diseases, and obesity.

Blueberries are also a good source of vitamin C, which supports skin health and wound healing, vitamin K, which plays a role in blood clotting, and manganese, which supports metabolism and maintains bone strength and the immune system.

What to combine blueberries with

You can enjoy blueberries fresh, frozen, or canned. If choosing canned berries, they should be in light syrup. Before consuming them, it's advisable to rinse them under running water to reduce sugar content.

For diabetics, it's recommended to pair these berries with low-fat protein sources such as cottage cheese, Greek yogurt, or healthy fats like nuts, seeds, and avocado. This will slow down the release of natural sugar into the bloodstream. Blueberries can also be added to a green salad with feta cheese.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.