Diabetes Diet: Enjoy The Flavor And Benefits Of Blueberries

You ought to have seen how it looked in the rain,

The fruit mixed with water in layers of leaves,

Like two kinds of jewels, a vision for thieves.”

~ Robert Frost, Blueberries

Blueberries are ripe for picking or purchasing this time of year, and their distinctive sweet flavor packs a powerful nutritional punch.

Not only do blueberries provide vitamins C, and K, fiber, and manganese, their bioactive compounds promote two things important for people with diabetes:

    Cardiovascular Health. Research indicates that enjoying a cup of fresh blueberries daily significantly lowers blood pressure and reduces arterial stiffness, a symptom of atherosclerosis. These beneficial blueberry effects are attributed to increased levels of nitric oxide, a substance that enhances circulation by widening our blood vessels.

    Insulin Sensitivity. Scientists have also found that regular intake of the bioactive compounds in blueberries can appreciably improve insulin sensitivity, and symptoms of metabolic syndrome (e.g., high blood pressure, elevated blood sugar, cholesterol imbalance).

Wild blueberries are especially potent. They are smaller than cultivated berries so they contain less water and have a greater skin-to-pulp ratio. This translates into a more intense burst of flavor per bite, and twice the load of antioxidants.

Fresh or frozen, blueberries make a great stand alone snack - one quarter cup is only 20 calories - and are colorful additions to salads, cereals, yogurts, and smoothies. They can also lend a bit of pizazz to many of our favorite recipes, such as the notoriously plain corn muffin.

Blueberry Corn Muffins

Corn muffins punctuated with blueberry sweetness can complement a picnic meal, be enjoyed at breakfast, or during a coffee break.

You will need:

  • 1 3/4 cups all-purpose flour
  • 1/2 cup yellow cornmeal
  • 1-1/4 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup Splenda granulated no calorie sweetener
  • 1/2 cup unsalted butter, softened
  • 1/3 cup egg substitute
  • 2 teaspoons vanilla
  • 1 cup buttermilk
  • 1 cup blueberries (frozen or fresh)

Because conventionally grown berries are often heavily sprayed with pesticides, choosing organic blueberries is recommended.

Preparation:

  1. Preheat oven to 350 degrees F. Coat a muffin tin with nonstick spray, or use paper muffin cup liners; set aside.
  2. In a medium bowl, blend the dry ingredients; set aside.
  3. In a large bowl, blend butter until light and fluffy. Add the egg substitute slowly; scrape sides of the bowl and continue to mix until butter forms small lumps. Add vanilla and buttermilk; mix well. Add the dry ingredients in three batches, mixing well and scraping the sides after each addition.
  4. Fold blueberries into the batter, and scoop the batter into the prepared muffin tin, filling cups to the top. Bake for 20 to 25 minutes, or until done. Makes 10 muffins.

Each muffin contains: 210 calories, 26g carbohydrate, 2g sugar, 10g fat, 5g protein, 280mg sodium, and 2g dietary fiber.

Sources: Green Med Info; Diabetic Gourmet
Photo credit: Steven Isaacson

Get Free Diabetic Supplies

Get free diabetic supplies delivered to your door. You will get a free glucose meter, lancing device, 100 test strips, 100 lancets, control solution and carrying case. Just pay shipping.

More Articles

The medical community relies heavily on the goodwill of its citizens, as giving blood and organ donations help save thousands of lives every year...

There are several misconceptions about Diabetes. Learn more about the top misconceptions vs. facts surrounding Type 2 Diabetes below.

86...

It is estimated that 80,000 children and adolescents each year are diagnosed with juvenile diabetes. Juvenile diabetes is diagnosed when the body...

As the summer months come to an end, we throw aside our swimsuits and bring out our favorite team jerseys! In America, fall means football, and...

Evidence is mounting that consuming black cumin helps to manage type 2 diabetes. The spice lowered blood glucose...

More Articles

It's not uncommon to spend several years living with type 2 diabetes and not even know you have the condition. Despite regular check-ups with your...

Type 2 diabetes has become so common in Western culture and media that this often lifelong, serious condition doesn't really raise an eyebrow...

Limiting our intake of highly processed foods, and eating more whole and lightly processed fare can boost our nutrient and fiber intake, lower...

Lantus is a once a day insulin injection that is taken at the same time every day. It replaces anywhere from the average three to five insulin...

Improving your A1C reading requires you to maintain consistently healthy blood...

Just because you have diabetes doesn't mean you can't help your community by being a blood donor. When persons with diabetes maintain good control...

Most of us do not regularly keep the fruit that scientists call Fortunella margarita in our refrigerator. That these small, yellow-orange...

A diagnosis of diabetes usually comes with a list of recommended lifestyle changes. To make these diet and exercise...

Having diabetes affects your body’s ability to handle hot, humid weather, and steamy temperatures can degrade diabetes supplies. But all of this...

Fashion and function come together in clothing developed by AnnaPS, making life a bit more comfortable and convenient for insulin users. The...

Not only is dry skin uncomfortable, but scratched or cracked skin is also susceptible to bacterial and fungal infections – common medical...

One way to ensure our body gets a variety of nutrients is eating nutrient-dense foods, and one of the most nutrient-dense foods on our planet is...

Financial aid and scholarship money are available for people with diabetes, but acquiring it requires an investment of time and patience. Whether...

Any sweetener you use to replace table sugar is a sugar substitute. One type of sugar substitute is artificial sweetener. Three other types...

Smoking is a proven health hazard for everyone, but it is an especially dangerous habit for those with diabetes. Research shows that smokers with...