5 Proven Health Benefits of Blueberries

4. Blueberries may help to improve type 2 diabetes symptoms

Blueberries may improve cardiometabolic health in individuals with type 2 diabetes

A study has found that daily consumption of 22gr of blueberries that have been freeze-dried may improve cardiometabolic health in individuals who have type 2 diabetes. Individuals participating in the study who consumed the equivalent of 1 cup of fresh blueberries every day experienced considerably lower serum triglycerides levels in comparison compared to a placebo control group.1✅ JOURNAL REFERENCE
DOI: 10.1093/cdn/nzaa030

The glycemic control biomarkers fructosamine and HbA1c were also considerably lower for individuals eating the blueberries compared to the placebo control group.

The liver enzymes ALT and AST were also lower for individuals consuming the blueberries in comparison to the placebo group. ALT and AST concentrations are typically used as liver damage or liver disease biomarkers. Individuals with type 2 diabetes have an increased prevalence of nonalcoholic fatty liver disease.

Blueberries improve insulin sensitivity

In another study, individuals consuming blueberry-enriched smoothies were better able to lower their blood glucose in response to insulin compared to individuals consuming a blueberry-free smoothie.2✅ JOURNAL REFERENCE
DOI: 10.3945/jn.110.125336

For the study, 32 individuals with an average age of 51.5 were recruited, who had a BMI of 37.4 on average, and who were obese, nondiabetic, and insulin-resistant. They were randomly allocated to consuming 2 smoothies every day for 6 weeks with either 22.5 grams of blueberry bioactives or a ‘placebo’ smoothie without blueberry bioactives but of equivalent nutritional value.

After the study, 67% of the blueberry group participants experienced a 10% or more improvement in insulin sensitivity, whereas only 41% of the placebo group experienced this improvement.

The blueberry bioactives enhanced insulin sensitivity independent of any adiposity or inflammatory biomarkers changes.

Blueberry Smoothie Recipe

Image Source – upmc