Are Blueberries Good for People with Diabetes? 7 Recipes that Say Yes


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Are blueberries good for diabetics?

This is a commonly searched question – and that’s not surprising. According to the Centers for Disease Control and Prevention, 37.3 million Americans, or 11.3% of the U.S. population, have diabetes. Additionally, 98 million adults have prediabetes, which is more than a third (38%) of the U.S. adult population.[1]

There is a common misperception that fruit is off limits for people with diabetes, but that is not the case. In fact, the American Diabetes Association® notes that fruit can fit into a diabetes-friendly meal plan and help to satisfy a sweet tooth. So, are blueberries good for diabetics? Yes! Both fresh and frozen blueberries offer important health benefits that can help manage diabetes.

Why Blueberries for Diabetes Management?

The science to date suggests dietary interventions are both effective and low-cost ways to improve blood sugar levels, manage weight, and reduce cardiovascular risk factors for people with diabetes.[2] [3] Enjoying one cup of fresh or frozen blueberries on a regular basis is a terrific way to add natural sweetness to popular meals and snacks like yogurt, salads and smoothies.

Blueberries and Diabetes: Health Benefits

  • Fiber: Increasing fiber intake, preferably through foods such as fruits, may help in modestly lowering hemoglobin A1C, a blood sugar marker.[4] Blueberries are a good source of fiber, containing ~4 grams per 1 cup serving.
  • Anthocyanins: Studies show that fruits high in anthocyanins, like blueberries (163.3 mg/100 g), are associated with a decreased risk of developing type 2 diabetes. These studies include epidemiological studies that have looked at the diets of large groups of people over a long period of time, such as the Nurses’ Health Study and the Health Professional Follow-Up Study.[5]
  • Low Glycemic Index: Glycemic index (GI) measures the effects of carbohydrate-containing foods on blood sugar levels. Foods with a high GI number (70 or more) raise blood glucose levels more quickly than foods with a medium (56–69) or low (55 or less) GI number. With a GI index of 53, blueberries can be a smart addition to a diabetes-friendly meal plan.[6]

If you have prediabetes or diabetes, don’t miss these featured blueberry recipes, all with less than 10 grams of sugar per serving and abundant in fiber.

7 Delicious Recipes for a Diabetes-Friendly Meal Plan

Enjoying yummy treats is one of the best parts of the holidays – but it can quickly turn into a high-sugar season. If you’re trying to be mindful of what you eat, we’ve got 7 tasty low-sugar recipes with blueberries, all abundant in fiber, to add to the mix. Approved by the American Diabetes Association, these recipes are well suited for people with diabetes or pre-diabetes, as well as anyone looking for a little balance in their seasonal meals and snacks.

ADA-Approved Recipes for Breakfast

Whether you’re grabbing breakfast on the go or sitting down to savor, blueberry muffins make an excellent, no-stress choice – especially these breakfast recipes for diabetics. Big taste, lower sugar!

5 Ingredient Blueberry Protein Muffins

5 Ingredient Blueberry Protein Muffins

Want to sneak more protein in your diet? We’ve got the most yummy solution. These 5 Ingredient Blueberry Protein Muffins combine fresh, sweet-tart blueberries with the warm flavors of almond butter and vanilla Greek yogurt. You’ll love that they’re oh-so-easy to make – and take on the go.

Sugars: 7g

Blueberry Lemon Mini Muffins

Blueberry Lemon Mini Muffins

Sweet, snackable and seriously delicious, these blueberry lemon mini muffins will hit the spot any time of day. We’re talking breakfast on-the-go, snacks for the office and late-night sweet tooth cravings — blueberry lemon mini muffins are here to keep your stomach happy and your taste buds even happier.

Sugars: 4g

Low Sugar Snack Recipes

It’s a busy time of year, and smart snacking can keep us fueled up throughout the day! These satisfying low sugar snack recipes will take you from morning to night, with warm, delicious flavors you’ll crave.

Easy No-Bake Glazed Blueberry Oat Bars

You don’t need packaged bars. You’re a kitchen genius. And you’ll love these easy no-bake glazed blueberry oat bars! They’re healthy and a good source of fiber. Kids and adults are into them. And they make a tasty, on-the-go snack for people with diabetes. Whip up easy no-bake glazed blueberry oat bars for your next road trip – or anytime, really. No occasion required.

Sugars: 7g

Sweet Potato Toasts with Blueberries and Tahini Sauce

Sweet Potato Toasts with Blueberries and Tahini Sauce

Satisfy your snack-attack with Sweet Potato Toasts with Tahini and Blueberries. Gluten-free and dairy-free, this recipe combines crispy, baked sweet potato “toast” points with juicy blueberries and a savory-sweet tahini maple sauce. Top with chopped, toasted sesame seeds for a little crunch and nutty flavor.

Sugars: 10g

Blueberry Ricotta Bruschetta

 Ready to revamp your appetizer recipe collection? We’ve got you covered with this super simple Blueberry Ricotta Bruschetta – perfect for the holidays or an anytime snack.

Sugars: 5g

Diabetes-Friendly Recipes for Dinner

Looking for extra inspiration for mains and sides? These tasty dinner recipes for diabetics will bring a twist to your usual holiday menu – or an anytime boost of blue to your table. We love a versatile crowd-pleaser!

Tuscan Kale Salad with Blueberries

A Blueberry Tuscan Salad is the fresh, tangy exclamation point of your meal or snack. Crispy kale, pine nuts and parmesan cheese contrast beautifully with juicy, sweet-tart blueberries to pack flavor in every forkful. Just whisk up a simple lemon vinaigrette and toss – 15 minutes from start to plate. You’ll want to make it again and again, and while you can switch up your greens for variety, be sure to keep that boost of blue!

Sugars: 7g

Blueberry and Provolone Stuffed Chicken

Blueberry and provolone stuffed chicken will delight your palate with tender mushrooms, fresh basil and pleasingly bitter parsley. With a surprising hint of crisp white wine, this blueberry and provolone stuffed chicken will brighten any holiday menu.

Sugars: 2g

Blueberries and Diabetes: Eating Thoughtfully

If you’re interested in even more diabetic-friendly recipes with blueberries, come back and visit this site often! We’re always sharing new blueberry recipes, health information, hacks and more. And, we mix it up – you’ll find everything from health-conscious options to extra-indulgent treats. No matter how you prefer to grab a boost of blue, we’re here for you! And, we love to see how you’re snacking, baking and cooking with blueberries, so be sure to tag your pics and social media posts with #boostofblue and @blueberries (Instagram, Facebook and Twitter) or @blueberrycouncil (TikTok).

[1] National Diabetes Statistics Report | Diabetes | CDC

[2]  Stote K, et al. Effect of Blueberry Consumption on Cardiometabolic Health Parameters in Men with Type 2 Diabetes: An 8-Week, Double-Blind, Randomized, Placebo-Controlled Trial. Curr Dev Nutr. 2020;4(4): nzaa030. Funded by USHBC.

[3] Carvalho MF, Lucca ABA, Ribeiro e Silva, VR, Macedo, LRD, Silva, M. Blueberry intervention improves metabolic syndrome risk factors: Systematic review and meta-analysis. Nutr Res. 202;91. nutres.2021.04.006

[4] Early K, Stanley K. Position of the academy of nutrition and dietetics: the role of medical nutrition therapy and registered dietitian nutritionists in the prevention and treatment of prediabetes and type 2 diabetes. J Acad Nutr Diet. 2018 Feb;118(2):343-353. doi:10.1016/j.jand.2017.11.021

[5] Kalt W, Cassidy A, Howard LR, et al. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065

[6] Glycemic Index and Glycemic Load | Linus Pauling Institute | Oregon State University