Is Blueberry Good for Diabetics?

Zoomi Singh

January 9, 2023

Blueberry (Vaccinium Cyanococcus) is a vibrant, juicy fruit jam-packed with nutrients. Blueberries are among the most healthy, antioxidant-rich fruits in the world. Even though they come in such a small size, blueberries are a superfood.

Documented studies show blueberries heal several conditions. Obesity, retinal damage, liver, and inflammatory diseases of the stomach and kidneys are a few.

In addition, tumours, microbial infections, cognitive decline, bone loss, improvements in blood sugar levels, benefits for brain health, maintenance of a healthy heart, and many more get significantly managed by consuming blueberries. Blueberries’ long list of benefits gets enhanced by the fact that they are low in calories and delicious.

Blueberries and the prevention of diabetes are strongly correlated. Increased fruit consumption, especially of blueberries, is directly linked to a lower incidence of type 2 diabetes. In addition, fresh blueberry consumption is linked to improved glucose metabolism.

Read on to learn more about blueberries and diabetes. 

Nutritional Properties of Raw Blueberry

100 grams of blueberries hold the following nutritional values.

Energy57 kcal
Protein0.74 g
Carbohydrates14.49 g
Fat0.33 g
Fibre2.4 g
Calcium6 mg
Magnesium6 mg
Phosphorus12 mg
Potassium77 mg
Lutein + zeaxanthin80 µg
Vitamin C9.7 mg
Vitamin K19.3 µg
Vitamin A3 µg

Note: The recommended amount for consumption is 150 grams/1 per cup a day. 

Blueberries – An Overview

A widespread and widely grown genus of perennial flowering plants, blueberries produce small blue or purple berries. They belong to the Vaccinium genus and are included in the Cyanococcus division.

Blueberry is one of the most beneficial fruits, containing micronutrients and antioxidants. Therefore, they belong to the Vaccinium genus and get included in the Cyanococcus division.

Blueberries include a variety of phytochemicals, such as an abundance of anthocyanin (purple) pigments. Vitamin C, manganese, and dietary fibre are all present.

One serving of vitamin C provides around 16% of the required daily. Blueberries have several health benefits. Its vitamin C content is necessary for tissue growth and development. Also, it accelerates wound healing and avoids infections.

Vitamin C primarily works as an antioxidant by oxidising polypeptides in the human body. The key trigger for insulin release through this oxidation pathway increases pancreatic effectiveness. Therefore, consuming blueberries lowers the chance of developing diabetes.

Blueberries and Diabetes – A Positive Correlation

Studies have demonstrated that eating blueberries can reduce insulin resistance. It also improves glucose tolerance, which may help prevent and control type 2 diabetes.

The fruits’ richness in vitamins and minerals promotes weight loss, efficient processing of glucose, and improved insulin sensitivity. One of the best ways to add variety to your diabetes-friendly diet is by including berries. They get loaded with fibre, vitamins, and antioxidants.

Investigations show that eating blueberries can increase insulin sensitivity, which may benefit pre-diabetic patients. In addition, according to several studies, consuming blueberries significantly correlates with a reduced risk of diabetes. 

Scientists have also demonstrated that it is ideal to eat whole blueberries. That means you must eat them in their raw state. That is how you will get their complete health benefits.

This fruit is excellent for people with diabetes since it helps with insulin sensitivity, weight management, and glucose processing. In addition, polyphenols, which contain beneficial molecules called anthocyanins, are abundant in blueberries.

According to researchers, including blueberries in one’s diet may reduce blood sugar fluctuation.

According to research, the anthocyanin-rich blueberries’  actions have beneficial effects on glucoregulatory function. 

Blueberry Benefits for Diabetes

Native to North America, the blueberry is a wonder fruit. They are renowned for being incredibly healthy for people with diabetes and those at high risk of contracting type 2 diabetes.

Glucose is processed more effectively with the help of blueberries. According to an in-vivo study, feeding blueberry-enriched powder to the animals reduced their levels of cholesterol, triglycerides, and belly fat.

Additionally, it improved insulin sensitivity and fasting glucose. Other animal studies have revealed that blueberry tea improves insulin sensitivity.

The blueberries also reduced body weight and fat mass when paired with a low-fat diet. Additionally, the liver shrinks in size. Insulin resistance and obesity, prevalent symptoms of diabetes, are associated with an enlarged liver.

The GI or glycemic index reveals how quickly carbs affect your blood glucose levels. For example, blueberries have a low glycemic index (GI) of 53.

Diabetes was less common in people who ate foods high in anthocyanins, especially blueberries. Also a lower index of peripheral insulin resistance, according to epidemiological research.

The HealthifyMe Note

Blueberries include a variety of phytochemicals. Additional nutrients include dietary fibre, vitamin C, manganese, magnesium, etc. Several studies show that eating blueberries is directly linked to a lower risk of type 2 diabetes and better control of the disease.

Are Dried Blueberries Good for Diabetics?

Blueberries are referred to as a diabetes superfood by the American Diabetes Association (ADA). A good fibre source is dried blueberries. Fibre supports a healthy digestive system and aids in diabetes type 2 blood sugar management.

Dried blueberries are low in carbohydrates and have a low glycemic index. As a result, they are less likely to produce blood sugar spikes because they digest very slowly compared to many other carbohydrates.

It makes them an excellent food for people with diabetes. Consuming three servings of dried blueberries may reduce the average blood glucose levels of patients with diabetes (T2DM).

Surveys indicate thermal treatment alone had less impact on anthocyanin loss than thermal treatment, followed by an osmotic treatment.

The antioxidant activity of blueberry anthocyanin extracts got measured, and the results revealed no significant difference between fresh, dried, and frozen blueberries.


Diabetes is a long-term medical condition. Type 1, type 2, prediabetes, and gestational diabetes are a few examples. Adopting a healthy lifestyle can help with effective diabetes control regardless of the type of diabetes you may have. Blueberries get highly recommended to add to your diet if you are a diabetic patient.

If you want a cutting-edge technological solution for your diabetes that tracks your blood sugar levels minute by minute, controls calories, and offers real-time personalised coaching, HealthifyPro is the solution. 

Users may monitor their blood sugar levels as needed throughout the day due to a continuous glucose meter with HealthifyPro 2.0. The CGM keeps track of all blood sugar spikes caused by different foods and offers more precise data than traditional approaches. 

Maintaining healthy and normal blood sugar levels is key to preventing long-term, major health issues, including heart disease, eyesight loss, and renal illness.

The Supporting Sources

1. Patel, Seema. (2014). Blueberry as a functional food and dietary supplement: The natural way to ensure holistic health. Mediterranean Journal of Nutrition and Metabolism. 7. 133-143. 10.3233/MNM-140013. 


2. Stull AJ. Blueberries’ Impact on Insulin Resistance and Glucose Intolerance. Antioxidants (Basel). 2016 Nov 29;5(4):44. doi: 10.3390/antiox5040044. PMID: 27916833; PMCID: PMC5187542.


3. Schwartz SS. Optimising glycemic control and minimising the risk of hypoglycemia in patients with type 2 diabetes. Drugs Context. 2013 May 22;2013:212255. Doi: 10.7573/dic.212255. PMID: 24432042; PMCID: PMC3884850.


4. Nunes S, Vieira P, Gomes P, Viana SD, Reis F. Blueberry as an Attractive Functional Fruit to Prevent (Pre)Diabetes Progression. Antioxidants (Basel). 2021 Jul 22;10(8):1162. doi: 10.3390/antiox10081162. PMID: 34439410; PMCID: PMC8389043.


5. Calvano A, Izuora K, Oh EC, Ebersole JL, Lyons TJ, Basu A . Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials. Food Funct. 2019 Oct 16;10(10):6227-6243. doi: 10.1039/c9fo01426h. PMID: 31591634; PMCID: PMC7202899.


6. Hushyar Azari, Ashti Morovati, Bahram Pourghassem Gargari et al. blueberry improves components of metabolic syndrome in animal studies: a systematic review and meta-analysis, 02 May 2022, PREPRINT (Version 1) available at Research Square [https://doi.org/10.21203/rs.3.rs-1612980/v1]


7. Premilovac, Dino & Roberts-Thomson, Kurt & Ng, Helena & EA, Bradley & Richards, Steve & Rattigan, Stephen & Keske, Michelle. (2013). Blueberry Tea Enhances Insulin Sensitivity by Augmenting Insulin-Mediated Metabolic and Microvascular Responses in Skeletal Muscle of High Fat Fed Rats. International Journal of Diabetology & Vascular Disease Research. 29-36. 10.19070/2328-353X-130006. 


8. Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.


9. Lohachoompol, Virachnee & Srzednicki, George & Craske, John. (2004). The Change of Total Anthocyanins in Blueberries and Their Antioxidant Effect After Drying and Freezing. Journal of biomedicine & biotechnology. 2004. 248-252. 10.1155/S1110724304406123. 


About the Author

Zoomi, holds Masters degree in Nutritional Sciences from University of Allahabad, qualified CBSE-UGC-NET in Home Science and pursuing PhD in Nutritional Sciences, University of Allahabad, Prayagraj. A Strong research professional focused in Nutritional Sciences where she have more than 8 yrs of work experience in the field of Nutrition and Research, had work experience as a Dietician at Super-specialty hospitals. Skilled in Weight Management, Hypertension, Diabetes and Micronutrient related deficiencies. Additionally, she is well-versed in biostatistics and proficient in statistical tools such as SPSS and STATA. She is endowed with strong writing abilities and has authored her own book, more than six research papers, and six book chapters. Holder of various awards like Excellent Dietician, 2019 and 2020 by Saksham Society, Jaipur, Rajasthan, Academic Excellence at National Conference by Jayoti Vidyapeeth Women’s University, Jaipur (Rajasthan), India and Research Achievement Award-2020 for Research & Innovation by ACAIRS Global Network Pvt. Ltd. Life Member of Nutrition Society of India, NIN, Hyderabad and participated and presented papers in four International and six National conferences. Zoomi believes the right habits play the most crucial role in one’s health and wellness journey. The key to fit body is a fit mind and mental state.

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