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1/4 cup blueberry
CARBS
5.3g
PROTEINS
0.3g
FATS
0.2g
Quantity: 1/4 cup
Glycemic Index: 53
Glycemic Load: 2.7
Fiber: 0.9g
Key Nutrients: Vitamin C, Vitamin K, Manganese, Dietary Fiber
Health Impact: Blueberries have a low glycemic load, contributing to minimal blood sugar spikes and a slower insulin response due to their fiber content.
💉 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 seed pudding – High in fiber and healthy fats, which can help stabilize blood sugar levels.
- Almond flour pancakes – Low in carbs and high in protein, helping to keep blood sugar levels steady.
🍽️ Best Paired With (Non Veg)
- Egg and spinach omelette – Provides protein and healthy fats, aiding in blood sugar control.
- Grilled chicken salad – Lean protein source that helps maintain stable blood glucose levels.
🥄 Smart Substitutes
- Raspberries – Lower in carbs and higher in fiber, helping to reduce blood sugar spikes.
- Blackberries – High in fiber and vitamins, offering a similar texture and flavor with fewer carbs.
⏱ 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, mitigated by fiber content.
- 2–3 hr: Blood sugar levels should stabilize due to the low overall impact of the carbs.
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or proteins to further slow the absorption of sugars.
🤔 FAQs about 1/4 cup blueberry
How do berries affect blood sugar in diabetes?
Berries, like blueberries, generally have a low glycemic index and contain fiber, which helps to slow down the absorption of sugar, making them a better choice for blood sugar control.
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 due to their fiber content and nutrients, but portion control is key.
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