Discover the remarkable potential of blueberries in helping to manage pre-diabetes and diabetes this American Diabetes Month. Let’s dive into the big question, “are blueberries good for diabetes?”
More than 1 in 3 Americans have prediabetes, which is about 88 million adults. Then on top of that over 80% of them are unaware of their prediabetes condition.
It’s time to shed light on the importance of early intervention for the Americans affected by pre-diabetes. Learn how to help reverse pre-diabetes with three key tips, and how blueberries can play a valuable role. I’ll also show you how to bring life to your taste buds with blueberry-infused recipes.
So, I’ve partnered with U.S. Blueberry Highbush Council to share key insights about pre-diabetes for American Diabetes Month this November.
Blueberries and Blood Glucose Levels
Scientific evidence highlights the significant role fruits, including blueberries, play in diabetes management. They can lower hemoglobin A1C – a blood sugar marker –and the fiber content can help regulate blood glucose.
Why do I love blueberries for prediabetes and diabetes management? In just 80 calories, a one-cup serving delivers crave-worthy flavor and beneficial vitamins and minerals, including four essential nutrients (vitamin C, vitamin K, manganese, fiber) and phytonutrients.
So being proactive when you have prediabetes can significantly lower your risk of ever developing diabetes.
Three Tips to Reverse Prediabetes
The good news is that prediabetes is reversible. And blueberries can help. Here are three essential tips to help you reverse prediabetes:
1. Embrace Fiber-Rich Foods
Incorporate plenty of fiber into your diet through vegetables, fruits (including blueberries – a good source of fiber), legumes, and whole grains. Fiber slows down the absorption of sugar, preventing spikes in blood glucose and may help in modestly lowering hemoglobin A1 levels.
2. Include Lean Protein at Meals
Include lean protein sources into your diet such as poultry and fish and eat every 3-4 hours. Protein helps maintain steady blood sugar levels and promotes fullness. Consistency can help regulate blood sugar levels.
3. Engage in Regular Exercise
This will help you manage your weight and improve insulin sensitivity. Even small steps can make a big difference.
Working with Clients with Prediabetes
In my 20 years of experience, I have helped clients reverse prediabetes and helped others manage their diabetes by bringing these tips to life. One client’s hemoglobin A1C even lowered from 9.6% to 6.2%!
In my latest book, The Prediabetes Weight Loss Solution: Reverse Your Diagnosis and Reclaim Your Health, I take you step-by-step through everything you need to know.
Ways to Enjoy Blueberries
For more inspiration, grab a boost of blue and try my latest recipes:
- Blueberry Walnut & Red Rice Air Fryer Stuffed Bell Peppers
- Instant Pot Pulled Pork with Blueberry Salsa
- Chicken & Pepper Stir Fry with Blueberry Ginger Sauce
- High-Fiber Blueberry Protein Muffins
- High-Protein Blueberry Cookies
So, yes, blueberries are good for diabetes and prediabetes management.
Join us this American Diabetes Month to make strides in the fight against diabetes. And be sure to check out these terrific resources from the U.S. Highbush Blueberry Council for more helpful information: American Diabetes Month Toolkit – Health Professionals.
