Study Confirms Blueberries Are Good for Diabetics

Blueberries, small but mighty, have long been celebrated for their vibrant color and sweet taste. But beyond their appeal, they contain a secret weapon: anthocyanins, powerful plant compounds that may help regulate blood sugar and support heart health.¹

For those managing type 2 diabetes, finding natural ways to maintain balanced blood sugar levels is crucial. While medication and lifestyle changes are the foundation of diabetes management, emerging research suggests that blueberries could be a game-changer. A recent study set out to explore just how effective they might be in improving cardiometabolic health in those with type 2 diabetes.

The Study

To explore the link between blueberries and diabetes, researchers conducted a double-blind, placebo-controlled trial involving 52 adult men. The participants, aged between 51 and 75, had type 2 diabetes and were randomly assigned to one of two groups.

One group consumed 22 grams of freeze-dried blueberries daily, equivalent to about one cup of fresh blueberries, while the other group received a placebo designed to match the blueberry powder in calorie and carbohydrate content.

Participants continued their usual diets and were monitored over an eight-week period. Researchers measured key health markers, including blood sugar levels, cholesterol, triglycerides, liver enzymes, and blood pressure, before and after the study to assess any significant changes.

The Results

The study found that participants who consumed blueberries experienced notable improvements in blood sugar control. Their hemoglobin A1c levels, a key marker of long-term blood sugar regulation, were lower compared to those in the placebo group. Fructosamine levels, another indicator of blood sugar stability, also showed improvements.

Additionally, those consuming blueberries had lower triglyceride levels, which are important for heart health, and reduced liver enzyme levels, suggesting improved liver function.

However, the study found no significant changes in fasting blood sugar, insulin levels, total cholesterol, LDL cholesterol, HDL cholesterol, blood pressure, or body weight between the two groups.

What Does this Mean?

The findings of this study offer solid evidence that blueberries are good for diabetics, as they help improve blood sugar control, lower triglycerides, and support liver health. The trial also reinforces the idea that food can play a crucial role in managing type 2 diabetes.

The natural sweetness of blueberries also makes them a great alternative to processed sugary snacks. Including them and other polyphenol-rich foods, like raspberries, kale, and pecans, can not only help improve glycemic control but also support overall heart health.