They are delicious, versatile and can help control diabetes. Blueberries have benefits in glycemic control, according to a study from the University of Valparaíso (Chile), published in 2021. This red fruit, best known for its great antioxidant capacity, can also contribute to the management of glucose generated after foods.
Blueberries improve insulin sensitivity, so they act more efficiently “probably due to the antioxidants and anti-inflammatory effects,” the aforementioned study points out. A portion of 150 grams per day would be enough to increase insulin secretion fifteen minutes after ingestion: “It produced an acute or immediate response of metabolic parameters that are extremely important in glycemic control,” he adds.
This fruit is rich in polyphenols, with high antioxidant and anti-inflammatory capacity. “Blueberries are known primarily for being rich in antioxidants, but few people know that polyphenols – the antioxidants we studied – can also modulate other physiological processes, such as the digestion and subsequent absorption of carbohydrates, insulin secretion and inflammation” , explains the report. These berries block digestive enzymes, “remodeling the pathways of the gastrointestinal microbiota and affecting the release of gastrointestinal hormones to regulate insulin dynamics and glucose management.”
For this research, fresh berries were used instead of extracts, frequently used in this type of work: “It was important to be able to use natural foods and not extracts, concentrates or supplements, because I have always been in favor of taking advantage of the composition of foods, especially unprocessed, to obtain health benefits,” details one of the owners of the report, the master in Biological Sciences Ximena Palma, co-owner of the study.
By consuming them raw and unprocessed, a higher concentration of water-soluble compounds is preserved, such as polyphenols and vitamin C, since these could be lost to some degree when subjected to cooking or dehydration. A higher concentration of antioxidant compounds is also preserved: by breaking down the food matrix, for example, these substances are exposed to environmental oxygen and their concentration is reduced. The same occurs with dietary fiber, which, although it was not the objective of this research, “also has various health benefits, which could be diminished when converting fruit into juice or jam, for example,” the research maintains.
Blueberries not only have benefits in diabetes control, they are also a source of vitamins and minerals:
- Vitamin C: They are rich in vitamin C, an antioxidant that protects cells against oxidative damage and strengthens the immune system.
- Vitamin K: essential for blood clotting and bone health.
- Vitamin E: with antioxidant properties that protect the body’s cells against free radicals.
For this experiment, healthy and sedentary university students, between 20 and 25 years old, were used. And it is theorized that in individuals with other complications, such as being overweight, the berries could have an even greater effect than expected. Despite the validity of the study, it is essential that diabetic people consult with health professionals about any changes they make to their diet.
According to the University of Valparaíso, their intention later is to verify the incidence of blueberries in subjects with type 2 Diabetes Mellitus or obesity.
How to consume blueberries
As we have mentioned previously, the study recommends eating about 150 grams of blueberries a day to experience their benefits, but they do not have to be consumed alone:
- With yogurt: rich in protein, minerals and vitamins, and unlike most other dairy products, it generally contains a significant amount of live bacteria that could reduce inflammation and insulin resistance.
- With dessert: there is no need to blend or turn the blueberries into jam to incorporate them into cakes or pastries. The slightly acidic taste of this berry can be used to our advantage to counteract the sweetness of pastries. A healthier option would be to consume a handful of them alone as a dessert.
- In salad: blueberries can be more than a dessert, they can also be incorporated into the main meals of the day. A delicious salad of these red fruits with fresh spinach, quinoa and red pepper can be an appetizing garnish.
Spain, birthplace of the blueberry
It is no coincidence that the study took place in Chile. Until last year, this country in the south of the American continent was the largest exporter, and second producer, of fresh blueberries in the world. Last year, Spain received 16,000 tons of this red fruit from the Chilean country.
For their part, Spanish blueberries continue to climb positions. Spain has become the main producer of this berry in Europe, with more than 70,000 tons produced, according to the Ministry of Agriculture, Fisheries and Food. The figure continues to rise slowly but steadily year after year, as more plantations come into production. Of the total blueberries grown in our country, almost 50,000 tons are exported, the majority to countries within the European Union. Germany, Poland and the Netherlands are some of our main recipient countries.
Other fruits rich in polyphenols
Blueberries are not the only foods with a large amount of polyphenols. Other berries, such as raspberries, strawberries and blackberries, also have antioxidant properties. Nuts also stand out for their properties, hazelnuts, walnuts and almonds are rich in polyphenols.
In addition, they provide omega-3 fatty acids, which can reduce the risk of suffering from disorders or diseases related to the cardiovascular system, such as heart attacks. They also have vitamin E, calcium, magnesium and potassium, among others. One of their advantages is that they are easy to incorporate into the diet, either in dishes or as snack.
Some vegetables also contain significant amounts of polyphenols, such as artichokes and spinach. It is easy to incorporate them into the diet in salads, stews or as a garnish.