Mmmmm - fancy something a little sweet? Nikki's delicious blueberry lemon cake is just the place to start!
Blueberries are also great for anyone with diabetes as they are low in carbohydrate. You can eat a whole cup of these blue gems and this is only one exchange, or 15 g of carbohydrate.
According to Healthline anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract (PubMed , PubMed2 , PubMed3, ScienceDirect).
In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (PMC), as featured in HealthLine.
Click here to follow the recipe. (It makes enough for 6 serves).
There are also loads of other health benefits in eating blueberries:
- They contain more antioxidants than any other fruit of vegetable, and
- Are nutrient-dense and contain Vitamin C, Vitamin K and magnesium.
Blueberries are small, flavorful berries that offer a range of health benefits due to their rich nutritional content. They are often referred to as a "superfood" because of the numerous positive effects they can have on health. Here are some of the benefits of blueberries:
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Rich in Antioxidants: Blueberries are packed with antioxidants, such as vitamin C, vitamin E, and various phytochemicals like anthocyanins and flavonoids. Antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases.
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Heart Health: The antioxidants in blueberries, particularly anthocyanins, are associated with improved cardiovascular health. They may help reduce blood pressure, lower LDL ("bad") cholesterol levels, and support overall heart function.
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Brain Health: Some studies suggest that the antioxidants in blueberries may have cognitive benefits. Regular consumption of blueberries has been linked to improved memory and cognitive function, especially as individuals age.
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Anti-Inflammatory Properties: Blueberries contain compounds that have anti-inflammatory effects, which can help protect against chronic inflammation-related diseases, such as certain types of cancer and heart disease.
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Digestive Health: Blueberries are a good source of dietary fiber, which supports healthy digestion and can help prevent constipation. Fiber also supports gut health by promoting the growth of beneficial gut bacteria.
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Support for Weight Management: Blueberries are relatively low in calories and high in water content, making them a satisfying snack that can help control appetite and contribute to weight management.
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Eye Health: The antioxidants in blueberries, particularly lutein and zeaxanthin, are beneficial for eye health and may help reduce the risk of age-related macular degeneration and other vision problems.
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Diabetes Management: Blueberries have a relatively low glycemic index (GI) and are rich in fiber, which can help regulate blood sugar levels. However, individuals with diabetes should still monitor their carbohydrate intake.
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Bone Health: Blueberries contain several minerals, including calcium, magnesium, and phosphorus, which are important for maintaining strong and healthy bones.
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Skin Health: The antioxidants in blueberries may contribute to healthy skin by protecting against damage caused by UV rays and supporting collagen production.
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Cancer Prevention: While research is ongoing, some studies suggest that the antioxidants and phytochemicals in blueberries may have potential anticancer properties, particularly in reducing the risk of certain types of cancer.
Including blueberries as part of a balanced diet can provide a wide range of health benefits. Whether enjoyed fresh, frozen, or in various dishes like smoothies, yogurt, or oatmeal, blueberries can be a delicious and nutritious addition to your daily meals.