Low in calories but rich in nutrients
Blueberries are very low in calories, with only about 57 calories per 100 grams. This is the main reason why blueberries are an ideal part of a diet. According to research from the US National Institutes of Health (NIH), consuming foods that are low in calories but rich in vitamins and minerals will help the body maintain energy without gaining weight. Blueberries also provide a lot of vitamin C, vitamin K and manganese, which help promote overall health while controlling calorie intake.
Increase satiety with fiber
Blueberries contain a significant amount of fiber, about 2.4 grams per 100 grams of fruit. Fiber plays an important role in reducing hunger, increasing the feeling of fullness for longer and helping to reduce food intake. Therefore, it not only helps control weight but also reduces the risk of snacking, an important factor in the weight loss process.
Helps regulate blood sugar levels
Blueberries are a low glycemic food, meaning they do not cause a rapid rise in blood sugar after eating. Research from Harvard University shows that consuming foods with a low glycemic index can help stabilize insulin and blood sugar levels. This is especially beneficial for people who are trying to lose weight and control diabetes. Stabilizing blood sugar can help reduce cravings and prevent fat storage.
Antioxidant and fat-reducing effects
Blueberries are rich in anthocyanins, a powerful flavonoid with antioxidant properties. Anthocyanins help boost metabolism and burn fat more effectively. A study published in The Journal of Nutrition found that blueberry consumption reduced visceral fat, which is a major risk factor for heart disease and type 2 diabetes.
Helps improve cardiovascular health
Blueberries can lower bad cholesterol (LDL) levels and increase good cholesterol (HDL). A healthy cardiovascular system improves the ability to burn energy and fat, thereby indirectly supporting weight loss.
