![]() Studies note a relationship between berries - or flavonoid-rich foods - and improved heart health ( 20, 11). Heart disease is the leading cause of death worldwide ( 19). SUMMARYīlueberries are rich in beneficial plant compounds and antioxidants - especially anthocyanins - which may account for many of their health benefits.īlueberries may have benefits for your heart, brain, and blood sugar. Therefore, the outer layer of the berry is the most nutritious part ( 18). These anthocyanins seem to be concentrated in the skin of the fruit. More than 15 different anthocyanins have been detected in blueberries, with malvidin and delphinidin being the predominant compounds ( 10, 17, 16). They belong to a large family of polyphenols called flavonoids, which are believed to be responsible for many of the beneficial effects of blueberries ( 16). This flavonol may have a number of health benefits, such as helping prevent cancer and diabetes ( 14, 15).Īnthocyanins are the main antioxidant compounds in blueberries. High intake of this flavonol has been linked to lower blood pressure and a reduced risk of heart disease ( 12, 13). These antioxidants give blueberries their color and may reduce your risk of heart disease ( 9, 10, 11). They’re mainly made up of carbs and water but also contain a decent amount of fiber.īlueberries are rich in antioxidants and beneficial plant compounds, including: SUMMARYīlueberries are low in calories and fat. In fact, around 16% of the carb content in these berries comes in the form of fiber. One cup (148 grams) of blueberries provides 3.6 grams of fiber. ![]() Fiberĭietary fiber is an important part of a healthy diet and may have protective effects against various diseases ( 5). These berries have a score of 53 on the glycemic index (GI), which measures how quickly certain foods raise blood sugar levels ( 4).Īs this score is relatively low, blueberries should not cause major spikes in blood sugar and are considered safe for people with diabetes. ![]() Most of the carbs come from simple sugars like glucose and fructose, but blueberries also contain some fiber. Blueberries are low in calories and fat yet provide decent amounts of healthy fiber.Ī 3.5-ounce (100-gram) serving of raw blueberries has ( 3):īlueberries primarily consist of 14% carbs, 84% water, and small amounts of protein and fat.
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