Health Benefits of Blueberries in Low-Carb Diets

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Health Benefits of Blueberries in Low-Carb Diets

We love blueberries: fresh, added to muffins or summer sorbets. If there is something like the king of fruits and vegetables, blueberries are the one!

Anti-Aging Memory Food

Blueberries have got the reputation of anti-aging and memory-protecting food. According to the USDA Nutrient Data Laboratory, blueberries contain antioxidants called anthocyanin that are anti-inflammatory and can prevent people from diseases like Alzheimer's or Parkinson's.

Anthocyanins also contribute to good eye health as they improve vision. Other compounds in blueberries are polyphenols, which are the reason for blueberries to be called "the memory food".

Cancer Protective Benefits

Like other berries, they contain the highest content of flavonoids, which are known to fight cancer. In a study of the antioxidant levels of 100 foods from 2008, cranberries, blueberries, and blackberries ranked highest among the fruits studied.

Our body can't absorb all the antioxidants, but there is a way to get most of them: mild steaming (maybe keto muffins or chia jam?) can actually increase the antioxidant level, making more antioxidants bioavailable.

Are Blueberries Suitable for the Ketogenic Diet?

Yes they are, in moderation. Although berries in general are low in carbs, blueberries have a relatively high carb count that varies from 2.8 to 3.4 grams of net carbs per oz (~ 30 g).

Wild blueberries are the lowest in carbs and contain the most nutrients. You can eat them either fresh or frozen, both have the essential nutrients your body needs.

Blueberries are often on the "Dirty Dozen" list of 12 most contaminated fruits and vegetables so it's always better to get them organic.

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (2)

Hi Martina,
I have a question. With all the different information online about blueberries being high in carbs and all this stuff, I can't seem to find how much is enough to stay in ketosis? I love my greek yogurt with stevia,hemp seeds and blueberries(and maybe a half banana?)and I really don't want to give it up. What would you recommend as a serving size to include blueberries and banana so as not to get kicked of of ketosis? Thanks in advance and have a great day.

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Hi Dave, blueberries are indeed relatively high in carbs, although "wild" blueberries have a lower carb count. I would go with 1/4 cup per serving which is about half or quarter of what I'd recommend with other berries (strawberries, raspberries and blackberries). This may help (includes carb count for different foods): Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

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