November is National Diabetes Month - a time when communities across the globe team up to spread awareness and draw attention to diabetes and prediabetes. Current data from the Centers for Disease Control (CDC) reveals that nearly 34.2 million Americans have diabetes and 1 in 3 Americans are prediabetic. The good news is that making small, healthy lifestyle changes — like regularly including blueberries as part of your diet — can delay, prevent or even reverse prediabetes.
1. Blueberries provide an easy health boost
Studies show that maintaining a healthy and well-balanced diet is critical in preventing or delaying diabetes. Blueberries are considered a diabetes superfood due to their innate ability to help diabetics process glucose more efficiently. Adding one serving of blueberries to your cereal, yogurt, salads, desserts, and smoothies can help satisfy your sweet tooth while acting as a good source of fiber, vitamin C, vitamin K, manganese, and more.
2. Blueberries improve metabolic syndrome factors
Scientific evidence supports that blueberries can play a huge role in diabetes management by improving metabolic syndrome risk factors like cholesterol and blood pressure. Blueberries are packed with dietary fiber and contain zero grams of fat, making them a great fruit to have in your everyday meals. Check out our favorite recipes for new ways to include blueberries in your diet!
3. Blueberries can help improve insulin resistance
Research from Louisiana State University found that insulin sensitivity was improved when two blueberry smoothies were consumed a day. By consuming blueberries regularly, you may be able to improve your insulin sensitivity.
4. Blueberries are a great sweet tooth swap
Blueberries (alongside strawberries, raspberries, and blackberries) are some of the best foods to reach for when you’re craving something sweet. The low glycemic index of berries provides plenty of sweetness without spiking blood sugar levels.
Blueberry dessert idea: Fill a popsicle mold with Greek yogurt, blueberries, cinnamon, and honey then freeze overnight for a nutritious and delicious dessert!
How are you going to incorporate more blueberries into your diet? Let us know in the comments below!
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Recipes using 10 ingredients or less including:
