Are Blueberries OK on a Carb-Balanced Diet? Your Macro-Balanced Blood Sugar Guide
Blueberries’ carbs are a healthy addition to a blood sugar-friendly diet.
Diet plays a crucial role in balancing your blood sugar and managing your type 2 diabetes. One popular dietary approach is the low-carb diet, which restricts carbohydrate consumption and emphasizes proteins and fats.
However, carbs are not only OK to eat when you have diabetes; they are essential to managing your blood sugar AND weight.
Still, learning how to include carbs in your diet in a blood-sugar-friendly way is critical to avoid those spikes and crashes throughout the day.
Blueberries are one of my favorite ways to include carbs in my diet.
Let’s talk about blueberries' nutritional benefits, their effect on blood sugar, and whether or not they are ideal for a balanced carb diet.
The Nutritional Profile of Blueberries’ Carbs
Blueberries are packed with nutrients. They contain antioxidants, fiber, Vitamin C, Vitamin K, and Manganese.
But what about blueberries’ carbs? A cup (148 grams) of fresh blueberries contains approximately 21 grams of carbs.
While this may seem high compared to other fruits like strawberries or raspberries, which have around 11-12 grams per cup, it's important to remember that not all carbs are created equal.
The carbohydrates found in blueberries come primarily from natural sugars and dietary fibers—both essential for overall health. Dietary fiber aids digestion and keeps you feeling full longer, encouraging weight loss—a common goal for many people with diabetes.
Blueberries in Carb-Balanced Diets
You might wonder how blueberries will fit into your diet, given their carb content. The answer largely depends on how strict your carbohydrate intake is. A very low-carb diet (which I DON’T recommend) sets your carb intake at 20-50 grams per day, in which case you’re using up your carb allowance.
Again, I DON'T recommend low-carb diets.
It can lead to erratic spikes in your blood sugar or unpredictable lows, which is an unbalanced approach and often leads to the restricting and binging cycle.
On average, you should get AT LEAST 130 grams daily for your body and brain to maintain basic functions.
Knowing how many blueberries you consume and HOW you eat them is vital.
For example, pairing them with fat and protein will help balance your blood sugar and encourages your body to use that energy.
Adding blueberries to Greek yogurt or cottage cheese is a great way to combine carbs with fat and protein and avoid blood sugar spikes.
Health Benefits of Blueberries
Despite the concern about blueberries’ carbs, it's essential to remember that these little berries are packed with health benefits that can complement a carb-balanced diet.
Here are some of the top health benefits of blueberries:
1. Blueberries Rich in Antioxidants
Blueberries have high antioxidant levels when compared to other fruits. Antioxidants can help combat oxidative stress and inflammation in your body, promoting overall health. Studies show that including antioxidants in your diet can help reduce diabetic complications.
2. Blueberries May Help You Lose Weight
The fiber content in blueberries helps reduce hunger by promoting feelings of fullness, aiding weight loss. Being overweight can contribute to insulin resistance, which is common in type 2 diabetes.
Losing weight through a healthy lifestyle (including incorporating blueberries and other healthy carbs into a carb-balanced diet) helps reduce insulin resistance and improve your metabolic markers.
3. Blueberries Support Heart Health
Studies suggest that regular consumption of blueberries lowers blood pressure and improves cholesterol levels, supporting heart health.
High blood sugar can damage the nerves around your heart and blood vessels. Both high blood pressure and high blood sugar increase your risk for heart disease.
Supporting your blood pressure, cholesterol levels, and blood sugar will protect your heart.
4. Blueberries Boost Brain Health
The antioxidants in blueberries can delay brain aging and improve memory, contributing to better brain health.
In the same way, unmanaged diabetes can damage the nerves in your hands and feet, it can also damage the nerves in your brain, resulting in memory loss and, in extreme cases, Alzheimer's.
Including these healthy carbs will help you manage your diabetes and boost your brain health.
5. Blueberries for Insulin Sensitivity
Blueberries happen to be high in polyphenols, which help improve insulin sensitivity. When insulin sensitivity is improved, your body’s cells are more responsive to insulin, allowing for better glucose uptake from the bloodstream.
Add Blueberries to Your Carb-Balanced Diet
So, are blueberries good for a carb-balanced diet? The answer is yes—if consumed mindfully and paired with protein and fat.
While they contain carbs because it is a fruit (and remember! We’re not afraid of carbs here! We’re just mindful!), their impressive nutritional profile and numerous health benefits make them worth including in your diet.
Remember that every individual's dietary needs and responses are different. So please chat with your healthcare provider or reach out to me directly. I am a registered dietitian who specializes in diabetes and weight loss.
Most diabetes information provided is generic and not tailored to your unique needs. In the Blood Sugar Restart Method, I’ll provide personalized strategies to help you better manage your diabetes and achieve your health goals. Check it out!