METABOLIC health includes the regulation of blood sugar, triglycerides, HDL cholesterol, blood pressure, and waist circumference. The foods we choose every day directly affect all of these parameters, and experts agree that among fruits, one in particular stands out – blueberries, writes EatingWell .
Support healthy digestion
Fresh blueberries contain about four grams of fiber per cup, while wild blueberries contain up to six grams. Fiber is crucial for regular digestion and a healthy gut microbiota.
“Blueberries are a good source of fiber, and because wild blueberries are smaller than regular blueberries, you get more blueberry skin per bite, and the skin is where the fiber is,” explains nutrition consultant Kitty Broihier.
But the benefits go beyond fiber. “The high concentration of polyphenols in fruit peels feed our gut bacteria, which provides even more metabolic support,” adds dietitian Danielle VenHuizen.
Natural anti-inflammatory fighter
Blueberries are known for their high antioxidant content. “That’s because of their deep blue color, which comes from anthocyanins,” explains registered dietitian Alyssa Smolen. “Anthocyanins are powerful pigments that help reduce oxidative stress and inflammation.”
Smolen points out that research shows that anthocyanins strengthen endothelial cells, which are crucial for blood vessel health and good blood flow. One study found that consuming 200 grams of blueberries daily for a month can lower blood pressure in healthy people.
Help in maintaining a healthy weight
With only 84 calories per cup, blueberries are a low-calorie addition to meals and snacks. Their natural flavor helps sweeten dishes without added sugar.
“Blueberries really offer the complete package when it comes to weight loss,” says VenHuizen. The fiber helps keep you feeling full longer, while the antioxidants help reduce inflammation associated with weight gain.
Stabilizes blood sugar levels
Despite their natural sugars (about 15 grams per cup), blueberries have a low glycemic index. “A low glycemic index means blueberries don’t cause a sudden spike in your blood sugar after you eat them,” explains Broihier. “Instead, you get a more gradual rise and fall, which helps your body manage glucose more effectively.”
This effect makes them extremely beneficial for the metabolic system. “Stable blood sugar control reduces stress on the body’s insulin system and is a cornerstone of metabolic health,” Broihier emphasizes. Research also shows that blueberries can lower fasting blood sugar, improve insulin sensitivity, and reduce HbA1c, especially in people with diabetes.
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