I used to hate blueberries, and my mother is to blame. Let me explain. When I was diagnosed with diabetes at age 7, she heard blueberries were good for diabetes. Afterward, she fed me blueberries all day. I ate fresh blueberries, blueberry yogurt, and blueberry waffles- you get the picture. I am not exaggerating when I say that it would be years before I could look at, let alone eat, blueberries. Luckily, I can now eat them along with my favorite berry, strawberries. And it’s a good thing, too, because research shows that berries can help diabetes with insulin resistance.
So Many Varieties of Berries
There are so many types of berries that it would be difficult to get bored eating them. Here is a list of the varieties:
- Strawberry
- Blueberry
- Cranberry
- Raspberry
- Blackberry
- Boysenberry
- Black/Red currant
- Bilberry
- Elderberry
- Gooseberry
- Huckleberry
- Kiwi berry
- Lingonberry
- Mulberry
- Wineberry
- Goji berry
- Acai berry
Precautions
Berries in the Wild
While most berries are edible, you should not eat any berries you find in the wild unless you can identify them. Just because they grow in nature does not mean they are safe to eat. On the contrary, some berries are not meant for consumption and can be dangerous. For example, holly berries are used in Christmas décor and are poisonous to humans and animals when eaten. Similarly, mistletoe berries are Christmas ornaments and can be dangerous if ingested. Also, ivy berries, which grow on poison ivy, are hazardous for two reasons. First, they are toxic. Second, contact with the poison ivy will cause itching. You should play it safe and buy your berries at the grocery store or farmer’s market.
Elderberry
Edible berries can also pose problems, even if they have health benefits. For example, elderberry may reduce the severity and duration of respiratory illnesses like the common cold and the flu, according to a 2021 study. However, researchers state they need to do more studies.
Additionally, always cook elderberries. While you can consume the fruit, other parts are not edible. The leaves, roots, stems, and bark can be poisonous. Also, people with certain autoimmune diseases should avoid elderberry. Read the risks and benefits here:
Blueberries Can Improve Insulin Sensitivity
Well, it turns out my mother was right about blueberries! Here are five studies on the benefits of blueberries for diabetes.
- Studies show the anti-diabetic effects of blueberries. Blueberries improved insulin resistance and glucose tolerance. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187542/).
- According to the Mayo Clinic, scientists found that blueberries’ phytonutrients can aid in heart disease, diabetes, and certain cancers.
- Research from Louisiana State University discovered blueberries help your body process glucose more efficiently, improving insulin sensitivity. As a result, they keep blood sugar levels under control. Researchers believe the high content of phytochemicals, specifically anthocyanins, in blueberries, can help with diabetes (How Blueberries Help in the Fight Against Diabetes | Driscoll’s® (driscolls.com.au).
- Blueberries improved insulin sensitivity when added to smoothies (https://www.healthline.com/nutrition/11-reasons-to-eat-berries#TOC_TITLE_HDR_3).
- Epidemiological studies link moderate intake of blueberries with reduced risk of cardiovascular disease, death, and type 2 diabetes. Blueberry consumption also improved weight maintenance and neuroprotection (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/).
Health Benefits of Berries
Blueberries are not the only berries with health benefits. For example,
- Most berries are low carb and low GI, so they won’t rapidly raise blood sugar levels.
- Berries are low fat, so that they won’t increase the risk of cardiovascular disease.
- Berries are high in fiber. For instance, raspberries have 8 grams of fiber per cup. Read the benefits of eating fiber for diabetes here: https://backtonaturediabetic.com/if-you-have-diabetes-fiber-is-your-friend/
- Berries are rich in nutrients, including antioxidants, vitamins, and minerals.
- Berries are anti-inflammatory.
- Berries may help lower cholesterol.
Fresh vs. Frozen
With winter arriving soon, I wonder if frozen berries are as tasty and healthy as fresh. Well, there’s no reason to avoid frozen berries. That’s because “studies on blueberries and nutrition have shown that since blueberries are frozen soon after they are picked, they are equal in quality to fresh where antioxidants are concerned. Researchers analyzed the anthocyanin content of blueberries frozen for one, three, and five months and found no decrease in antioxidants over fresh berries. They also retain similar or greater concentrations of thiamine, riboflavin, vitamin B-6, folate and fibre.”
(https://www.bcblueberry.com/consumer/health).
Another study confirms that frozen fruit is just as good as fresh. A study from the University of Chester found more beneficial nutrients in frozen produce, from broccoli to blueberries. To conclude, freezing produce did not destroy its nutrients.
Fresh vs. Dried
Frozen fruit is just as good as fresh, but what about dried fruit? While dried fruit may have as much fiber and nutrients as fresh fruit, it’s usually higher in carbs, calories, and sugar. So, it’s better to eat berries fresh or frozen. However, if you want to eat dried berries, do so sparingly, such as a topping for salad or sprinkling in yogurt.
Conclusion
Not only do berries taste great, but there are many delicious varieties with many health benefits. And one of those health benefits is increasing insulin sensitivity in diabetes. This proves you should always listen to Mom 😊
Quotes
I love berries. Strawberries, blueberries, raspberries, black berries, anything with an ‘errie’ in it! Jordin Sparks
Blueberries, strawberries and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients – they are among the best foods you can eat. Joel Fuhrman
In the winter, I always buy frozen organic berries instead of fresh. They are frozen as soon as they’re harvested, so they actually have a higher vitamin content than fresh this time of year. Katie Lee
Berries are the healthiest fruit, offering potential protection against cancer and heart disease, boosting the immune system and acting as a guard for the liver and brain. Michael Greger