What makes Blueberries Good for People Who Are on a Keto-Diet

What makes Blueberries Good for People Who Are on a Keto-Diet

Majority of the people I know love blueberries when they are in season. And majority of the people I know are either on a Keto Diet or Lifestyle already or thinking about it. To answer the question, lets first dive into what a Keto Diet is: in a nut-shell, the keto diet consists of eating low cards, a moderate amount of protein and high (good or healthy fats). This type of fats includes a small percentage of polyunsaturated fats (seeds (sunflower, pumpkin), Nuts (Peanuts, Cashews, Almonds etc) avocado and avocado Oil), a majority part is made up of saturated fats (coconut Oil, coconut flesh, eggs, grass fed butter) and monounsaturated fats (macadamia nuts, olive oil, fatty fish like salmon and cod).

Because of the above definition, you must consider that fruits have carbs and sugar in them, so as with everything in life, in moderation it is fine. According to studies, the best keto choices for berries are raspberries, strawberries and blackberries which have fewer cards, and blueberries which have more carbs. So, if you have berries every now again it will not take you out of ketosis. You do have some flexibility. Read more about it here: hekagoodfoods.com/blogs/heka-keto/are-blueberries-keto

Quick facts about blueberries

• Blueberries have been given the name ‘super food’ for many reasons.
• They contain a plant-based compound called anthocyanin. Which gives it, its blue tone and some of the health benefits.
• They can help with heart health, skin health, bone strength, diabetes management, cancer prevention, blood pressure, and mental health.
• A cup of blueberries can provide up to 24 % of a person’s suggested daily allowance of vitamin C. And we all know how good Vitamin C is to our bodies (antioxidant, fights heart disease, reduces blood uric acid levels which in turn prevent gout flare ups, improves iron absorption, boosts the immune system, protects your brain, apparently prevents the common cold etc)

 

Benefits of eating them

Maintain healthy bones:because they contain potassium, magnesium, iron, phosphorous, zinc and Vitamin K, which are all components of the bone. Thus, it strengthens and maintains the bone so your risk of fractures or injuries is reduced.

Good for the skin and its health: our skins collagen relies on vitamin C, which is the essential nutrient that feeds into it. This helps to keep our skin healthy from the daily pollutants and chemicals we expose it to, from smoking to environmental pollutants and weather conditions like the sun.

Maintaining Diabetes:studies have shown that people with Type 1 diabetes tend to have lower blood glucose levels as a result of consuming a high-fibre diet. And similarly, with Type 2 diabetes, also have improved blood sugar, insulin levels and lipid when they consume high-fibre food as well. Just one cup of blueberries can provide almost 4 grams of fibre.

Protects against heart disease:blueberries have show to be able to preserve cardio vascular disease. Folate, fibre, potassium, vitamin B6 and phytonutrients present in blueberries are studied to support heat health. The folate and vitamin B^ prevent the build up of homocysteine, which in excess can damage blood vessels and lead to heart issues.

Improves mental health: it can slow down the rate of decline in women compared to men. Read about the studies here.

In other words, it can improve the overall health of your brain by keeping it stronger for longer. It has also been known to improve people short-term memory.

Makes you feel full: which as we all know, if you want to lose weight, eating foods that keep you fuller for longer is advisable. Blue berries are one of those types of food, because of the fibre in it, which is known as a ‘bulking agent’ to a digestive system. Therefore, reducing your appetite or making you eat less frequently.

It also helps to maintain a healthy digestive system and prevents constipation.

Tips on how to incorporate blueberries into your diet:

Eating blueberries plain may be some people cup of tea but not everyone does it or enjoys eating it that way. Its more appealing if it is included into a dish along with other food items. Some of which are:

– adding it to a waffle mix and making blueberry waffles, throwing a handful in your cereal or on top of your yoghurt with some seed mix.

– quinoa and blueberries pack a healthy dose of antioxidants and feel-good food, keeping you full for longer.

– the most common thing you can make is a blueberry shake, with some added protein powder or buts and seeds, blend it all together and drink it in small sips.

– you can make a blueberry syrup or sauce by blending them with a little bit of distilled water and maple syrup.

There are a variety of blueberry recipes to choose from.