The Power of Blueberries and Blackberries

Andy De Santis, Registered Dietician

Blueberries and blackberries, and in fact all berries, are nothing short of nutritional powerhouses. Their sweet taste and versatility come’s paired with a low glycemic index and low calorie value that is only outmatched by their impressive nutrient portfolio.

On a fundamental level, blue and black berries are a great way to boost the fibre content of our diet while also providing useful amounts of key nutrients like Vitamin C which makes them ideal cereal or oatmeal toppers or to include in any combination with nuts or seeds given the C content helps absorb the plant-based iron in these foods.

But it’s when we look beyond the basics that we see the true benefits of blue and blackberry intake. As one of the relatively few naturally purple-ish colour foods, blueberries are home to a specific type of compound known as Anthocyanins which are generally only found in foods of that pigmentation.

Anthocyanins are one of the six families of flavonoid antioxidants and are highly valued in the scientific community for their unique health benefits.

These include: 1. Cognitive Health – numerous observational studies have demonstrated that people who consume the most anthocyanins tend to have the slowest rates of cognitive decline over time. 2. Insulin Resistance – there is growing evidence connecting anthocyanin consumption with a reduction in blood sugar levels and insulin resistance, making them an ideal food for the prevention or management of common conditions like PCOS and type 2 diabetes. 3. Inflammation – As per the dietary inflammatory index, anthocyanins are considered one of the most potently anti-inflammatory compounds.

Presenter: Andy De Santis, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian