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10 blueberries
CARBS
2.1g
PROTEINS
0.1g
FATS
0.1g
Quantity: 10 berries
Glycemic Index: 53
Glycemic Load: 1
Fiber: 0.6g
Key Nutrients: Vitamin C, Vitamin K, Manganese, Dietary Fiber
Health Impact: Blueberries have a low glycemic load, leading to a minimal and gradual rise in blood sugar. Their fiber content aids in slow digestion and moderated insulin response.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-consumption to adjust future doses.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, helping to stabilize blood sugar.
- Greek yogurt (unsweetened) – Provides protein and fat, which can help mitigate any blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – Provide a good source of protein and fats with very low carbohydrates.
- Smoked salmon – Rich in omega-3 fatty acids and protein, supporting overall blood sugar control.
🥄 Smart Substitutes
- Raspberries – Lower in carbs per serving, potentially reducing blood sugar impact.
- Blackberries – High in fiber which can help manage blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the carbohydrate content is low.
- 30–60 min: Slight increase in blood sugar due to natural sugars, but impact remains low.
- 2–3 hr: Blood sugar levels should stabilize due to the low carbohydrate load.
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or proteins to further slow the absorption of sugars.
🤔 FAQs about 10 blueberries
How many blueberries can I eat without spiking my blood sugar?
This can vary, but generally, a small handful (about 10-15 berries) is considered safe for most people with diabetes when eaten as part of a balanced meal.
Are blueberries good for diabetes?
Yes, in moderation. Blueberries are lower in sugar compared to other fruits and contain antioxidants that are beneficial for overall health.
Download the Full Metabolic Intelligence Report (PDF)
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