Blueberries are small blue fruits in the berry family and come from a flowering bush (Vaccinium sect. Cyanococcus) closely related to cranberries and huckleberries. Sweet and tart, these little fruits appear green and deepen to a purple and blue hue as they ripen. They can be eaten raw, purchased frozen, or utilized in recipes. 

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This article will explore how blueberries may impact blood sugar levels and the health benefits of including this fruit in your diet. 

Wild blueberries are considered a low glycemic index fruit, with a score of 53. This score is on the upper end of the low GI rating and higher than oranges (45), strawberries (40), and peaches (28).¹  However, the low glycemic index rating means consuming blueberries should not cause dramatic rises or spikes in blood sugar levels.

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While fresh fruit is always the best option, many consume blueberries in jams and jellies, which can contain added sugars. These add-ins can dramatically increase the glycemic index of the product, and people living with chronic conditions like diabetes should be mindful of consumption. 

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Review the nutrition label to determine if other ingredients have been added when selecting a product that may include this delicious berry.

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The below glycemic index and glycemic load data is for 100g of raw, wild blueberries, which is approximately one cup of blueberries:¹ ²

Blueberries contain many nutrients and minerals, including copper, beta-carotene, folate, choline, vitamins A and E, and manganese. This fruit is one of the most nutrient-dense berries and contains 85% water. 

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The nutritional information below is for 100g of raw, wild blueberries.²