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Add This to Cereal to Help Achieve a Normal Blood Sugar Range

Boost your breakfast with delicious blueberries and reap the benefits.

A woman eats a spoonful of blueberries for diabetes. Blueberries and their extract can benefit her by lowering blood sugar.

Medically reviewed in September 2021

Adding one special ingredient to a morning bowl of cereal just might help you achieve a normal blood sugar range. We're talking about blueberries. 

Research suggests that a regular dose of phenolic compounds found in the dark blue fruit may help enhance insulin sensitivity—the body's ability to draw sugar from the blood and put it to use as energy. 

Blueberries health benefits (dried blueberry extract, to be exact) 
In a study of obese people who had exhibited insulin resistance but not full-blown diabetes, researchers tested the blueberry theory. They had participants drink a daily smoothie that contained dried blueberry extract. After six weeks, the study group demonstrated significantly improved insulin sensitivity compared with a placebo group—even though neither group lost any weight in the study. And neither group changed their exercise levels or diets, either, helping researchers conclude that it was something in the blueberry extract that produced the benefit. 

Blue synergy 
Blueberries' health benefits are especially good news if you are overweight or obese or have other health-related factors that can boost your risk of insulin resistance, high blood sugar and type 2 diabetes. Blueberries alone won't prevent or lower high blood sugar, or place you in a normal blood sugar range. You have to adopt other healthful lifestyle habits to do that. But the abundant antioxidant compounds in blueberries may work synergistically to enhance insulin activity and help reduce the risk of diabetes, too. More research using whole blueberries is needed to see if the blueberries health benefits elicit the same enhanced-insulin response as dried extract, but early animal research with whole berries looks promising.

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