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https://www.bluecircle.foundation/food/1-cup-blueberries
1 cup blueberries
CARBS
21g
PROTEINS
1g
FATS
0.5g
Blueberries are a natural, whole fruit with a moderate carbohydrate content, making them a better option than processed high-carb snacks for people with diabetes.
Quantity: 148g
Glycemic Index: 53
Glycemic Load: 9.6
Fiber: 3.6g
Key Nutrients: Vitamin C, Vitamin K, Manganese, Dietary Fiber
Health Impact: Blueberries have a moderate impact on blood sugar levels due to their fiber content and relatively lower glycemic load, which can help in managing insulin response and digestion time.
💉 Suggested Bolus
Consider a split or extended bolus if using an insulin pump, to manage the moderate rise in blood sugar post-consumption.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels.
- Greek yogurt (unsweetened) – Provides protein and fat, which can help mitigate blood sugar spikes from the berries.
- Almonds – Rich in healthy fats and protein, helping to slow the absorption of sugars.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps balance carbohydrate intake and stabilize glucose levels.
- Smoked salmon – Provides healthy fats and protein, which can help reduce the glycemic impact of the meal.
- Boiled eggs – High in protein and fats, aiding in slower digestion and reduced blood sugar spikes.
🥄 Smart Substitutes
- Raspberries – Lower in carbs and higher in fiber, helping to reduce blood sugar spikes.
- Blackberries – Contain fewer carbohydrates and more fiber, aiding in slower glucose absorption.
- Strawberries – Lower glycemic index and fewer carbs per serving compared to blueberries.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as berries typically do not cause immediate spikes in blood sugar.
- 30–60 min: Moderate increase in blood sugar may occur, depending on individual metabolic response.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in berries.
“Many in the low-carb community find that pairing berries with a source of healthy fats or protein not only enhances flavor but also helps in moderating blood sugar levels, making it a preferred snack for managing diabetes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair blueberries with a source of healthy fats or proteins, such as nuts or Greek yogurt, to slow the absorption of glucose.
🤔 FAQs about 1 cup blueberries
Can I eat blueberries if I am on a strict low-carb diet?
Yes, in moderation. Blueberries can be included in a low-carb diet, but portion control is key to avoid excess carb intake.
What is the best time to consume blueberries for a diabetic?
Consuming blueberries during or after a meal containing proteins or fats can help minimize blood sugar spikes.
Are there any berries that are particularly beneficial for diabetics?
Blackberries and raspberries are excellent as they are lower in carbs and higher in dietary fiber.
