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From experience a Wellness retreat stored in the Italian Alps yes Testing the best meters for blood glucose for easy blood sugar indications To find out which is the best sneakers: Brooks’ ghost against adrenaline, I did a lot in the name of science. As a type 1 diabetic, so much of what I eat affects my daily life. Anything from apple to donut can send my blood sugar in madness. This made me wonder what happens to your body when you eat blueberries every day.
Meet the expert: Lauren Harris-Pinkus, MS, RDN, founder of NutritionStarringyou.com and author of All easy cookbook before diabetes
Commemorated because of its low glycemic index and the high number of antioxidants, delicious blue spheres create a delicious ingredient in muffins mixed in smoothies, decorating a bowl of yogurt and many more. So, I added a glass to my routine for more than two weeks (eating them straight, alone as breakfast) to see if I reaped the many alleged advantages – from which there seems to be many.
“There are also studies that have emerged about the role of blueberries in the health of the intestines and the restoration of exercises,” explains Lauren Harris-Pinkus, MS, RDN., Founder of NutritionStarringyou.com and author of the author of All easy cookbook before diabetes
Research It shows that eating blueberries every day can lead to health benefits in just two weeks, Pincus said.
Although their seasonality varies depending on where you have in the world, they can be found all year round in the supermarket.
What happened when I ate blueberries every day
As a type 1 diabetic, the biggest benefit I saw from eating blueberries every day was the effect it had on my blood sugar (also known as blood glucose). Changing my afternoon breakfast with them instead of a large apple or banana (which have average more carbohydrates) allowed me to maintain more stable blood sugars.
I wear a continuous glucose monitor (CGM) that measures the glucose level between the layers of my skin. This showed that the effects of blueberries have on my common blood sugars-the utility of the cup around a glass leads to fewer spikes and more even numbers than some snacks with a higher carbohydrate content. As a type 1 diabetic, I have to administer insulin (I choose an insulin pump) when I eat something with carbohydrates (note: carbohydrates, not just sugars).
Although I am not the one for ultra -processed foods, I occasionally enjoy some low CAL options low in carbohydrates. Changing those for blueberries made me feel more satisfied, less weighed and more supplied.
Potential benefits of blueberries
Aside, blood sugars, I did not notice much of the alleged benefits (more specifics from below), including to get sick less (in fact, I eventually received the flu several days after this experiment was completed). But studies note the following health benefits of eating blueberries:
Antioxidant
“Antioxidants play an important role in reducing inflammation, and polyphenols found in blueberries are powerful antioxidants that prevent or predominate damage to cells caused by the aging process,” Pinkus says. Antioxidants also support the immune system, so eating blueberries can consistently, in theory, help your body fight the disease.
Strengthening the health of the heart
“In particular, wild blueberries (tiny) have 33% deeper pure pure blue anthocyanins and twice as large as common blueberry antioxidants, which can help protect the cardiovascular system and lower blood pressure,” says Pinkus.
Help with knowledge
“Studies show that wild blueberries can improve the cognitive results of children and adolescents, and it has been shown to slow down the cognitive decline in aging,” Pinkus says. But more research is needed.
Maintain stable blood sugars
This is something I witnessed first -hand. I saw small spikes in my blood sugar in the hours after eating a glass (something that is not the case when choosing more foods with carbohydrates like a banana). Pincus notes that blueberries can help improve insulin sensitivity to help maintain healthy blood sugar levels and also study this.
Nuts
According to The Ministry of Agriculture of the United States (USDA), 100 grams of blueberries or 3.5-ounce (about 1/2 cup), contains:
Can you eat too many blueberries?
Like almost everything in life, eating too many blueberries can cause some side effects. “Blueberries contain fiber that most people do not consume enough; however, too much for someone who is not used to a high -fiber diet can lead to gas, bloating or discomfort,” Pinkus notes.
It says that blueberries contain oxalates (naturally occurring plant compounds that bind minerals), which are not a problem for most people. “However, those with a story of or a predisposition to kidney stones may not want to overdo it.” Finally, she points out that, although great moderate, blueberries contain natural sugars, so eating too much can affect blood glucose.
How to eat more blueberries
Add more to your routine seamlessly, making one of these delicious, healthy recipes.
The bottom line: Eating blueberries left me more stable blood sugars every day after consuming them, but this is the almost main benefit I saw in my short experiment. I continue to eat them a week and have been doing it for years, so it may be a gradual change that is too gradual to notice. Nevertheless, blueberries are one of my favorite foods and I will continue to enjoy them as part of a nutritious meal plan.
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