A New Study Identifies a Significant Effect of Eating Blueberries

They may aid in the control of glucose levels in your body. 

There are numerous benefits to including blueberries in your diet. They're not only tasty, but they're also good for your heart and brain health. Blueberries may now be used to help manage blood sugar levels, according to a growing body of studies. 

Your digestive system breaks down carbohydrates into sugar (glucose) after you consume a meal or snack, and a hormone called insulin regulates the glucose in your blood. Dr. Deena Adimoolam, MD, an endocrinologist, adds, "Insulin permits glucose to enter cells where it can be used for energy." 

Blood glucose levels usually rise after eating in a healthy person. After then, insulin kicks in, and glucose levels return to regular two hours after eating. Type 2 diabetes develops when your body is unable to utilize insulin effectively or produces insufficient amounts. 

"Insulin resistance is a problem for those with type 2 diabetes," explains Dr. Adimoolam. "People with type 2 diabetes produce insulin, but their bodies are resistant to the effects of insulin, resulting in high blood glucose levels." 

Blueberries may help your body manage blood sugar in various ways, according to a recent study published in the journal Nutrients. 

Researchers took blood samples from participants shortly after they ate fresh blueberries with a slice of white bread. These people also ate 150 grams (5.3 ounces) of blueberries every day for six days, and their blood was drawn on the seventh day, right after they ate a slice of bread without blueberries. Blood samples were also taken from a control group. 

The participants who ate blueberries with their slice of white bread had lower glucose increases 15 minutes after eating than the control group. This suggests that consuming blueberries after eating simple carbohydrates like white bread can assist your body manage glucose levels. According to researchers, this could be due to unique processes that occur in your digestive tract after you eat blueberries. 

They also discovered that those who ate blueberries for six days had no significant glucose changes from the control group. However, two hours after eating the bread, the participants who had eaten blueberries over the previous six days had lower insulin levels than the control group. These findings imply that consuming blueberries regularly enhances your body's insulin sensitivity. The authors of the study speculate that this is due to blueberries' antioxidant and anti-inflammatory properties. 

It's worth noting that the study's participants were all passive, meaning they got little to no exercise. "Exercise makes your muscles more sensitive to insulin, which could lead to a reduction in blood glucose levels," Dr. Adimoolam explains. 

This current study builds on a previous study that looked at blueberry consumption in type 2 diabetic males and discovered that consuming freeze-dried blueberries improved health markers like glucose and insulin management, blood pressure, and even cholesterol. 

Blueberries contain polyphenols, which are micronutrients, and anthocyanins, which are polyphenols that are thought to alleviate inflammation. According to Dr. Adimoolam, "some believe that there may be a component of inflammation in type 2 diabetes that leads to worsening insulin resistance." "Anthocyanins may reduce inflammation in people with type 2 diabetes, which could lead to lower blood sugar levels. However, we don't have a lot of evidence to back up this claim." 

However, if you have type 2 diabetes, there may be a disadvantage to consuming blueberries. While anthocyanins may aid in blood glucose management, fruits such as blueberries include fructose, which has the opposite impact and raises blood sugar levels, according to Dr. Adimoolam. 

"In the vast majority of instances, lifestyle adjustments (such as diet, exercise, stress reduction, and sleep) are the most effective treatment for type 2 diabetes," says Dr. Adimoolam.