Coaches Nutrition Tip #37 – Eat Blueberries for Higher Insulin Sensitivity
At some point in every Bio-Signature session I discuss the importance of carbohydrates. The discussion revolves around carbohydrates role in blood sugar regulation, insulin sensitivity, body fat reduction, and general health. I will often point out that a lower carbohydrate diet is often best for performance and weight loss and that certain forms of carbohydrates are better than others, meaning some (sweet potatoes) have much more value than their close relatives (potatoes). I like to use a foods glycemic index, glycemic load, and insulin index to value its worth in a weight loss endeavour. A popular breakfast cereal (Special K) has a similar glycemic load and therefore insulin index as a snickers bar, which obviously makes it a very poor breakfast choice even though it is marketed very well as a healthful choice. I am not pushing a snickers bar over special K, but rather making a statement around the relative uselessness of most breakfast cereals. All carbohydrates are not created equally, which finally brings us to blueberries. Another post is needed to discuss all the best carbohydrate sources, but one simple tip you can take away from this is; try to minimize your fruit consumption to 2-3 servings a day tops and those servings should be from berries primarily. The best choices of fruits are berries for the best anti oxidant level, glycemic load, and nutrient load. Berries should also be purchased from an organic source as they are one of the highest sprayed foods available. To minimize the toxic load of the food one should purchase organic and wash before eating.
Literature has shown that blueberries are one of the best choices when it comes to fruits as they can actually increase insulin sensitivity (a good thing). Researchers looked at the ingestion of blueberries twice a day in a group of obese, non-diabetic individuals for 6 weeks and found that the blueberry group (relative to a control group) improved insulin sensitivity. Even thought they were fed two relatively rich carbohydrate sources – the blueberries allowed for improved insulin sensitivity.
What does this mean to you and I – well, it simply makes a case for the ingestion of blueberries daily in a weight loss program. Blueberries can be added to salads, used as a small dessert, or eaten as a side with meals throughout the day. 1-3 servings of blueberries a day can be included to assist you in your weight loss efforts. Of course other fruits (berries) should be enjoyed, but research might be pushing us towards blueberries for their positive aspects with regard to insulin management.
