KITLIVING
Super popular, blueberries
pretty much epitomise the
word 'superfood' - and
it's not hard to see why
when you take a look at the
evidence: they're low in calories yet high
in goodies like fibre, vitamins C and K.
And, as if that wasn't enough, they're
also full of flavour, easy to prep and readily
available fresh and frozen, thanks to the
commercial crops growing in abundance
across the Americas and Europe.
Health benefits
Relatively low on the Glycaemic Index,
diabetes expert, Dr Friedman, explains
that healthy fruit choices - like blueberries,
are good for people with diabetes. "They
are packed with dietary fibre, vitamin C,
and flavonoids or phytonutrients that
help boost your immune system and
fight off infection," he says. "Even though
blueberries are high in sugar, their fibre
content ensures that the natural fruit
sugar is released slowly into the body and
won't cause any unhealthy sugar spikes."
Research shows that blueberries can
help control blood sugar, and there's a
heap of evidence to back up the various
benefits. The little violet balls are rich in
A 3.5oz (100g) serving of raw
blueberries contains: 57 calories, 0.7g
protein, 14.5g carbs (of which sugars
10g), 2.4g fibre, 0.3g fat and is made
up of 84% water.
Nutrition
MAKING CARBS COUNT Recipe overleaf
antioxidants - multiple studies show
these reduce the risk of developing heart
disease, and they're also linked to lower
blood pressure.
There is also some evidence
to suggest that eating fruits high in
anthocyanins - 15 types are known to be
present in blueberries - is linked with a
reduced risk of heart attacks.
Common health issues can also be
alleviated as - like their close relation, the
cranberry - blueberries can help to stop
specific bacteria from binding to your
bladder, which may help prevent urinary
tract infections.
Endless ways to enjoy
As we start to enjoy these warmer
months, British blueberries come into their
own. British growers work hard to make
sure the best flavours are on offer from
June to September by planting a range
of varieties, such as Driscoll's Sweet Jane
(early summer crop), Jolene (mid-season)
and Barbara Ann (later).
So, as well as the numerous health
benefits, blueberries are simply a joy to
eat! Fresh, they'll need only a quick wash
before they're ready to go; frozen they
can be used instantly or only take a short
Sources
healthline.com
Berry Gardens
www.rd.com
time to thaw. Fresh blueberries don't stay
that way for long, but they're so versatile
they won't be taking up room in your
fridge for long either. They're great as a
snack on their own or lend themselves
exceptionally well for giving some extra
pizazz to breakfast - use as a nutritious
topping for cereals, yogurts, porridge and
pancakes.
Of course, you can enjoy blueberries
along with a treat - use them to make jam,
add to cake and muffin mixes, make a
blueberry pie and even sprinkle a couple
into your summer gin and tonic.
And, if you love making smoothies,
you can't go wrong adding a handful of
these nutritious nuggets to your juicing
repertoire.