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! Based on research performed by Dr. James Joseph from the USDA Human Nutrition Research Center on Aging, 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".

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 can actually increase the antioxidant level, making more antioxidants bioavailable!

Berries are quite low in carbs, but you need to be careful not to exceed your carbs limit. The carbs content in blueberries varies from 2.8 to 3.4 grams of net carbs per oz (~ 30g). Wild blueberries are the lowest in net carbs and have the most nutrients. You can eat them either fresh or frozen, both have the essential nutrients your body needs. Although not currently, blueberries used to be on the list of 12 most contaminated on the list of fruits and vegetables for the year 2012, so it's always better to get them organic.

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By Martina Slajerova
Creator of KetoDietApp.com

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.

The irony was that, like so many other people, I used to follow what I believed to be a healthy, balanced diet. I avoided most fatty foods in fear of clogging my arteries and putting on weight. I based my diet around whole grains and vegetables, and limited my intake of animal products. I did exactly what the general dietary recommendations advised: I exercised more and ate less. Still, nothing worked. Finally, I got tired of dieting all the time, and I was determined to regain my health by following a different approach.

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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