![\"blueberries](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/02\/a2888f97aedd67dddc0b51157f837001.jpeg\"\/)
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I Ate Blueberries Every Day\u2014Here\u2019s What Happened Peter Dazeley – Getty Images<\/p>\n
I\u2019ve been on a quest to find low-carb snacks<\/a> for years. As a type 1 diabetic<\/a>, so much of what I eat affects my day-to-day life. Anything from a banana to a slice of pizza can send me into a blood sugar rollercoaster. I wear a continuous glucose monitor (CGM), which measures the glucose between the layers of my skin via a tiny device on my arm, so I receive real-time feedback on my glucose levels nearly 24\/7. This gives invaluable insight into how my diet impacts my levels. I\u2019ve eaten peanut butter every day<\/a> to see how my body responded in the past (and even tested the best blood glucose meters for easy blood sugar readings<\/a>). Recently, I tried eating blueberries every day for two weeks to see what it did to my body and blood sugars.<\/p>\n Meet the expert: Lauren Harris-Pincus, M.S., R.D.N.<\/a>, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook<\/p>\n Appreciated for their low glycemic index and high antioxidant count, the delicious bite-sized berries make for a tasty ingredient in a slew of baked goods, blended into smoothies, adorning a yogurt bowl, and on their own. So, I added about a cup to my routine for over two weeks (eating them straight up, on their own as a snack) to see if I reaped the purported benefits, of which there seem to be many.<\/p>\n \u201cThere is also emerging research on the role of blueberries in gut health and exercise recovery,\u201d explains Lauren Harris-Pincus, M.S., R.D.N.<\/a>, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook<\/p>\n Research<\/a> shows that eating blueberries every day may yield health benefits in just two weeks, Pincus points out.<\/p>\n Though their seasonality varies depending on where in the world you\u2019re located, they can be found year-round in the supermarket.<\/p>\n What happened when I ate blueberries every day for two weeks<\/p>\n As someone with diabetes, the biggest benefit I saw from eating blueberries every day was the effect it had on my blood sugar (a.k.a. blood glucose). Swapping my afternoon snack with them instead of a carbohydrate-packed protein bar allowed me to maintain more stable blood sugars.<\/p>\n My CGM showed the impact blueberries had on my general blood sugars\u2014mainly, eating around a cup led to fewer spikes, and more even numbers than some of my alternative eats. It\u2019s worth noting that I do need to administer insulin (I opt for an insulin pump) when I eat anything with carbohydrates (note: carbs, not just sugars).<\/p>\n Although I\u2019m not one for ultra-processed foods, I do enjoy some low-cal, low-carb options from time to time. Swapping these for blueberries led me to feel more satisfied, less weighed down, and more nourished.<\/p>\n Blueberry health benefits<\/p>\n Blood sugars aside, I didn\u2019t notice much of the purported benefits (more specifics below), including getting sick less (in fact, I ended up getting the flu a few days after completing this experiment). But research does note the following health benefits of eating blueberries:<\/p>\n Packed with antioxidants<\/p>\n \u201cAntioxidants<\/a> play an important role in reducing inflammation, and polyphenols found in blueberries are powerful antioxidants that prevent or reverse damage to cells caused by the aging process,\u201d Pincus says. Antioxidants also support the immune system<\/a>, so eating blueberries consistently may, in theory, help your body fight off illness.<\/p>\n Aids heart health<\/p>\n \u201cWild blueberries in particular (the tiny ones) have 33% more deep purply blue anthocyanins and two times the antioxidants of ordinary blueberries, which can help protect the cardiovascular system and reduce blood pressure<\/a>,\u201d Pincus says.<\/p>\n Boosts cognition<\/p>\n \u201cResearch<\/a> is showing that wild blueberries can improve the cognitive performance of children and adolescents, and have been shown to slow cognitive decline with aging,\u201d Pincus says. But more research is needed.<\/p>\n Helps maintain stable blood sugars<\/p>\n This is something that I\u2019ve witnessed firsthand. I saw little spikes in my blood sugar in the hours following eating a cup (something that is not the case when opting for more carbohydrate-dense foods like a banana). Pincus notes that blueberries may help improve insulin sensitivity to assist with maintaining healthy blood sugar levels, and studies<\/a> back this up too.<\/p>\n Blueberry nutrition<\/p>\n