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This summer,
take the time to sample one of North America’s few indigenous
fruits: the blueberry. Blueberries were a dietary and medicinal
staple for both Native Americans and early European settlers.
Today, 90 percent of the world’s crop still comes from North
America.
July is National
Blueberry Month, and it’s also the
peak of the season for this succulent fruit. Eat blueberries
because they’re home-grown or eat them because they’re delicious,
but most of all, eat them because they’re good—very good—
for
you.
What are the
benefits of adding blueberries to my individualized meal plan?
Like many other fruits and vegetables, blueberries contain phytonutrients,
substances that many researchers believe promote health and protect
the body from a variety of chronic and age-related diseases.
Recent studies have shown that relative to other fruits, blueberries
have some of the highest antioxidant levels. Those studies suggest
that antioxidants, including antho-cyanin (the pigment that makes
blueberries blue), provide the majority of the fruit’s health benefits.
Won’t the fruit
sugars in blueberries cause my blood sugar to rise? First, always
adhere to the individualized meal plan developed with your physician,
registered dietitian, or certified diabetes educator before adding
new foods to your diet. For blood-sugar control and meal-exchange
purposes, any sugars—including naturally-occurring
sugars in fruits—are considered part of your total daily carbohydrate
allowance. A 3/4-cup serving of blueberries contains 61 calories
and 15 grams of carbohydrate or 1 starch exchange.
How should
I add blueberries to my diet? Whenever possible, choose fresh,
whole blueberries instead of beverages containing blueberry juice;
the whole fruit has more fiber and keeps you sated longer. Avoid
canned berries or those frozen in heavy syrup; berries in their
own juice should be rinsed and drained.
Some serving
suggestions: Start your day with a low-fat blueberry smoothie
or a bowl of whole-grain cereal topped with blueberries. Skip
the after-lunch cookies—instead,
opt for a handful of blueberries. And at the end of the day, satisfy
your sweets craving with a low-fat blueberry bran muffin.
Making
smart food choices helps keep diabetes in check. Few foods are
better for you than blueberries. Choose blue, and you’re choosing
good health. |
