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https://www.bluecircle.foundation/food/blueberry
Blueberry
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 a suitable option for diabetes management 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 can help in managing blood sugar levels when consumed in moderation.
💉 Suggested Bolus
Consider a split or extended bolus if consuming a larger portion, to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels when combined with berries.
- Greek yogurt (unsweetened) – Provides protein and fat, which can help slow the absorption of sugars from the berries.
- Almonds – Rich in healthy fats and protein, helping to further moderate blood sugar rises.
🍽️ Best Paired With (Non Veg)
- Cottage cheese – High in protein and low in carbs, helping to balance the meal's glycemic load.
- Smoked salmon – Provides healthy fats and protein, which can help offset any potential blood sugar spikes from the berries.
- Eggs – Provide a high-quality protein source that helps to stabilize blood sugar levels.
🥄 Smart Substitutes
- Raspberries – Lower in carbohydrates and higher in dietary fiber, helping to reduce blood sugar spikes.
- Blackberries – Contain more fiber and fewer net carbs than blueberries, supporting better glycemic control.
- Strawberries – Lower glycemic index and fewer carbs per serving, making them a better choice for blood sugar management.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as berries generally have a low glycemic load.
- 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 berries.
“Many in the low-carb diabetes community find that incorporating berries in moderation within a meal containing proteins or healthy fats can help manage glucose levels effectively.”
— BCDF community member
— 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 Blueberry
How many blueberries can I eat without spiking my blood sugar?
It's generally safe to consume about 1/4 to 1/2 cup of blueberries, ideally with a source of protein or fat, to minimize blood sugar impact.
Are blueberries okay for a keto diet?
In moderation, blueberries can be included in a keto diet. Aim for a small serving size and pair with fats or proteins.
Can I replace my usual snack with blueberries?
Yes, replacing high-carb snacks with a small serving of blueberries combined with nuts or yogurt can help maintain stable blood sugar levels.
