In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function A six-year study in over 16, older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2. One cup grams holds 15 grams of sugar, which is equivalent to a small apple or large orange 1.
However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism.
These anti-diabetes effects occur with both blueberry juice and extract 27 , 28 , In a study in 32 obese people with insulin resistance , two blueberry smoothies daily caused major improvements in insulin sensitivity Urinary tract infections UTIs are a common problem for women. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice These substances are called anti-adhesives and help prevent bacteria like E.
Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries Strenuous exercise can lead to muscle soreness and fatigue.
This is driven partly by local inflammation and oxidative stress in your muscle tissue Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises Blueberries are incredibly healthy and nutritious.
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Berries are among the healthiest and most nutritious foods on earth. Here are 11 ways that eating berries can improve your health. Diet also plays a key role which is why there are foods linked to increased risk of heart disease , and data now reveals blueberry's potential role in the prevention of this disease.
A new study published in the American Journal of Clinical Nutrition found that those with metabolic syndrome a cluster of symptoms that includes obesity, elevated fasting glucose, and decreased HDL cholesterol who consumed the equivalent of one cup of fresh blueberries daily showed improved changes in measures of heart health, like increased HDL cholesterol good cholesterol levels.
Insulin resistance is a condition in which cells do not fully respond to the action of insulin, a hormone that regulates blood glucose—according to the American Diabetes Association. As a result, the cell's ability to take in sugar glucose is impaired and blood glucose levels become abnormally high. Insulin resistance can lead to Type 2 or adult-onset diabetes, the most common form of diabetes. Many people try and limit their sugar intake when they are managing their insulin response.
Unfortunately, some people, in turn, avoid fruit. Don't let the natural sugars in fruit scare you — some fruit, like blueberries, can possibly HELP your glycemic control! A study published in Current Developments in Nutrition found that the equivalent of one cup of fresh blueberries daily may beneficially affect areas of health in subjects with a diagnosis of Type 2 diabetes.
In the study, when participants ate one cup of blueberries daily, they experienced significantly lower levels of serum triglycerides compared to placebo. Left untreated or uncontrolled, elevated blood triglyceride levels may increase the risk of serious complications such as cardiovascular disease — the leading cause of morbidity and mortality for individuals with diabetes.
The results also showed significantly decreased levels of serum triglycerides after blueberry consumption compared to placebo. In another study , people were told to drink smoothies either with or without blueberries twice daily for six weeks. The researchers found that those who consumed the blueberry-containing smoothie were better able to lower their blood glucose in response to insulin than those who consumed the smoothie without blueberries.
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