Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/blue-berries

blue berries

CARBS

14.5 g

PROTEINS

0.7 g

FATS

0.3 g

Blueberries are a low-calorie, nutrient-dense fruit with a relatively low carbohydrate content, making them suitable for a diabetes-friendly diet when consumed in moderation.

Quantity: 100 g

Glycemic Index: 53

Glycemic Load: 6

Fiber: 2.4 g

Key Nutrients: Vitamin C, Vitamin K, Manganese, Dietary Fiber

Health Impact: Blueberries have a moderate glycemic index and a low glycemic load, contributing to a slower rise in blood sugar levels compared to high-carb fruits.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if consuming a larger portion, to manage the gradual sugar release.

🍽️ Best Paired With (Veg)

Chia seeds – Adds fiber and omega-3 fatty acids, which can help stabilize blood sugar levels.
Greek yogurt (unsweetened) – Provides protein and fat, which can help mitigate any spikes in blood sugar from the fruit.
Almonds – Healthy fats and protein in almonds can help slow the absorption of sugars.

🍽️ Best Paired With (Non Veg)

Cottage cheese – High in protein and low in carbs, helping to balance blood sugar levels when paired with blueberries.
Eggs – Provide a high-quality protein source that helps to stabilize blood sugar levels.
Smoked salmon – Rich in omega-3 fatty acids and protein, complementing the antioxidants in blueberries without adding carbs.

🥄 Smart Substitutes

Raspberries – Lower in carbs per serving, helping to further minimize blood sugar spikes.
Blackberries – High in fiber which can help slow glucose absorption.
Strawberries – Slightly lower in carbohydrates and higher in fiber compared to blueberries.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as blueberries have a low glycemic index.
30–60 min: Gradual increase in blood sugar due to natural sugars and fiber content.
2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in blueberries.

“Many in the low-carb diabetes community find that incorporating berries like blueberries into a diet with adequate protein and healthy fats can help manage glucose levels effectively, especially when consumed in moderation.”
— BCDF community member

🧠 Lowering Impact Tip

Pair blueberries with a source of healthy fats or proteins to further slow the absorption of sugars.

🤔 FAQs about blue berries

How many blueberries can I eat without spiking my blood sugar?

It's generally safe to stick to a small handful (about 1/4 cup) as part of a balanced meal with proteins and fats.

Can I eat blueberries if my blood sugar is already high?

It's best to avoid any fruit when your blood sugar is elevated. Opt for a low-carb snack and check your blood sugar again later.

Are blueberries okay for every type of diabetes?

Yes, but portion control and overall meal balance are crucial for managing blood sugar levels effectively.

Have a question about blue berries or any other topic related to diabetes?

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