Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/blueberries

blueberries

CARBS

14.5 g

PROTEINS

0.7 g

FATS

0.3 g

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

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, which may result in a slower rise in blood glucose levels compared to high-carb fruits.

💉 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 – Adds 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.
Almonds – Rich in healthy fats and protein, helping to reduce the glycemic impact of the meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-protein accompaniment that helps balance blood sugar levels.
Smoked salmon – Offers omega-3 fatty acids and protein, aiding in glycemic control.
Eggs – High in protein and fats, they help to slow carbohydrate absorption and stabilize glucose levels.

🥄 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 – Contain fewer carbs and more fiber, aiding in better blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as blueberries have a relatively 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 begin to stabilize due to the fiber content in blueberries.

“Many in the low-carb diabetes community find that incorporating small portions of berries like blueberries into a balanced meal, rather than consuming them alone, helps in managing post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Pair blueberries with a source of healthy fats or proteins, such as nuts or Greek yogurt, to slow down the absorption of sugars.

🤔 FAQs about blueberries

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

It's generally safe to consume about 1/2 cup of blueberries, as this amount contains approximately 10 grams of carbohydrates.

Can I eat blueberries if I'm on a ketogenic diet?

Yes, in moderation. Blueberries can be included in a ketogenic diet, but portion control is key due to their natural sugar content.

Are blueberries better for my blood sugar if eaten with other foods?

Yes, pairing blueberries with foods high in protein or healthy fats can help minimize blood sugar spikes by slowing the absorption of sugar.

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