If there’s one food researchers agree you should be eating more of, its blueberries.
Bursting with antioxidant nutrients this diminutive delight is revered as the “miracle berry”. And with good reason. Its benefits range from memory and vision protection to slowing the aging process.
In studies conducted at the US Department of Agriculture (USDA) Human Nutrition Research Center on Aging at Tufts, blueberries trumped 39 other common fruits and vegetables in antioxidant ability. While blueberries do provide the antioxidant vitamin C, they’re bursting with even more powerful phyotnutrients –anthocyanins -which are to credit for blueberries deep blue hue.
Blueberries (along with strawberries and blackberries) also contain ellagic acid, which has anti-cancer properties and provide high amount of the soluble fiber called pectin.
Blueberries: A Sweet Fruit That Won’t Spike Your Blood Sugar
And although they’re sweet, you won’t get a spike. Blueberries rank a low 53 on the glycemic index (more importantly, with a low glycemic load of just 6.5) , provide a mere 7 grams of sugar, 2 grams of fiber and 8 grams of net carbs per one-half cup. With a healing food this delicious, you can satisfy your sweet tooth and balance your blood sugar, too. Add these parcels of protection to your diet with our delicious recipes and these quick ideas:
- Breakfast “Cereal”: Add thawed blueberries to shredded coconut and chopped walnuts for a grain-free muesli
- Blended Bliss: Toss blueberries in a blender with your favorite protein powder (try Jay Robb’s Egg or Whey Protein) and a cup of water for an antioxidant-rich smoothie
- Pancake Toppers: Heat blueberries in a small saucepan to make a nutrient-packed topping for Primal Pancakes
Estimated Glycemic Load=4
Antioxidant Score (ORAC)=6,552
Blueberries: Picking The Best
Because berries are thin skinned (and a favorite treat of insects), high amounts of pesticides are used on conventional blueberries. Always choose organic blueberries for the most health benefits and the least amount of toxins.
Selecting and Storing Blueberries
Choose blueberries that are firm, uniform in size and indigo blue with a silvery frost. Discard shriveled or moldy berries. Do not wash until ready to use, and store (preferably in a single layer) in a moisture-proof container in the refrigerator for up to 5 days. When choosing frozen blueberries, shake the bag to ensure the berries move freely. If not, the thawed and were refrozen.