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1/2 cup blueberry
CARBS
11g
PROTEINS
0.5g
FATS
0.3g
Quantity: 65g
Glycemic Index: 53
Glycemic Load: 6
Fiber: 2g
Key Nutrients: Vitamin C, Vitamin K, Manganese, Dietary Fiber
Health Impact: Blueberries have a relatively low glycemic index and load, which may result in a moderate rise in blood sugar levels. The fiber content aids in slowing digestion and reducing the speed of glucose absorption.
💉 Suggested Bolus
Consider a dual-wave 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 slow the absorption of sugars.
🍽️ Best Paired With (Non Veg)
- Almonds – Rich in healthy fats and protein, helping to moderate blood sugar levels.
- Cottage cheese – Low in carbohydrates and high in protein, aiding in blood sugar control.
🥄 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.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as berries have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to natural sugars, mitigated by fiber content.
- 2–3 hr: Blood sugar levels should stabilize due to the fiber content in the berries.
— 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 1/2 cup blueberry
Can eating half a cup of blueberries increase my blood sugar significantly?
Half a cup of blueberries generally has a minimal impact on blood sugar due to their low glycemic index and fiber content.
What are the best times to consume blueberries for someone with diabetes?
Consuming blueberries during or after a meal containing proteins or fats can help minimize blood sugar spikes.
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