I ate blueberries every day for 2 weeks and this is what happened to my body and blood sugar.

Blueberries are packed with health benefits like antioxidants, polyphenols, and more.Here, one editor explains what happened when she ate blueberries every day.

What happened to my body and blood sugar levels after eating blueberries every day for two weeks?

I have been trying to find low carb snacks for years.As a type 1 diabetic, much of what I eat affects my daily life.Anything from a banana to a slice of pizza can send me on a blood sugar rollercoaster.I wear a glucose monitor (CGM) that measures glucose between the layers of my skin through a small device on my wrist, so I get real-time feedback on my glucose levels almost 24/7.awareness of how my diet affects my levels.I have eaten peanut butter daily to see how my body reacts in the past (and even tested the best glucometer for easy blood sugar readings).I recently tried eating blueberries every day for two weeks to see what they did to my body and blood sugar.

Meet the Expert: Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of Everything's Easy Pre-Diabetes Cookbook

Praised for their low glycemic index and high antioxidant count, the delicious berry-sized berries make a delicious ingredient in baked goods, mixed into smoothies, garnishing a bowl of yogurt and on their own.So, I added a cup to my routine for two weeks (eating them straight, as a snack) to see if I got the intended benefits.

Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringU.com and author of The Everything Easy Pre-Diabetes Cookbook, says:

Research shows that eating blueberries every day can have health benefits in just two weeks, Pincus says.

Although their seasonality varies depending on where you are in the world, they can be found year-round in the grocery store.

What happened when I ate blueberries every day for two weeks

As a diabetic, the biggest benefit I've seen from eating blueberries daily is its effect on blood sugar (aka blood sugar).Switching to them as an afternoon snack instead of a carb-laden protein bar has allowed me to keep my blood sugar levels more stable.

My CGM shows the effect blueberries have on my blood sugar—especially eating around a cup, which shows fewer spikes and higher numbers than some of my replacement foods.I have to manage my insulin when I eat anything with carbs (note: carbs, not just sugar).

I'm not one for ultra-processed foods, but I do enjoy low-calorie, low-carb foods from time to time.Switching to blueberries made me feel fuller, less heavy, and more nutritious.

Health benefits of Blueberry

I didn't see many of the expected benefits (more details below), including less sickness (in fact, I got sick a few days after the end of this experiment).But research shows the health benefits of eating blueberries:

It is full of antioxidants

"Antioxidants play an important role in reducing inflammation, and the polyphenols in blueberries are powerful antioxidants that prevent or reverse cellular damage caused by the aging process," says Pincus.Antioxidants also support the immune system, so regular consumption of blueberries could theoretically help your body fight disease.

Helps with heart health

"Wild blueberries, especially the smaller ones, contain 33% more purple anthocyanins and twice as many antioxidants as regular blueberries, which can help reduce cardiovascular disease and blood pressure," says Pincus.

"Research shows that wild blueberries can improve cognitive performance in children and young people, and have been shown to reduce cognitive decline with age," said Pincus.But more research is needed.

It helps to maintain stable blood sugar

This is what I saw first hand.I noticed small spikes in blood sugar hours after eating a cup (which doesn't happen when you choose a carb-rich food like a banana).Pincus notes that blueberries can help improve insulin sensitivity and help maintain healthy blood sugar levels, and research supports this.

According to the United States Department of Agriculture (USDA), 100 grams of blueberries, or 3.5 ounces (about 1/2 cup), contains:

Protein: 0.7 g

Carbohydrates: 14.5 g

Sugar: 10 g

Fiber: 2.4 g

Fat: 0.3 g

Is it possible to eat too many blueberries?

You can have too much of a good thing."Blueberries contain fiber, which most people don't get enough of; however, too much for people who are not used to a high-fiber diet can cause gas, bloating, or discomfort," said Pincus.He says blueberries contain oxalates (natural plant compounds that bind minerals), which is of no concern to most."However, people with a history or predisposition to kidney stones may not want to go overboard."Finally, he notes that although they are great in moderation, blueberries contain natural sugar, so eating too much can affect blood glucose.

The end result

Eating greens every day after eating them made my blood sugar more stable, but that's the main benefit I've seen in my short experience.I continue to eat them once a week and have done so for years, so it's a gradual change that was too much for me to notice.Regardless, greens are one of my favorite foods and I include them as part of a healthy eating plan.I continue to enjoy.

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