Per 100g Serving

Calories: 57

Total Fat: 0.3g
Saturated Fat: 0g
Monounsaturated Fat: 0.2g
Polyunsaturated Fat: 0.1g

Carbs: 14g
Fiber: 2.4g
Sugar: 10g

Protein: 0.7g

Polyphenols: 525mg

Recommended Serving Size: 1 cup or 150g

How Blueberries can help prevent the “4 Horsemen of death”

The primary reason blueberries made this list is their high content of polyphenols. The cocktail of polyphenols in blueberries is particularly beneficial for cognitive decline, heart disease, and insulin sensitivity. The specific polyphenol that contributes to improving or delaying cognitive decline is anthocyanin. Blueberries also offer flavanols, as we discussed with cocoa. I should mention that flavanols are a subtype of polyphenols. I will be referencing polyphenols in many of the foods on this list, as their antioxidant effects are unmatched. These antioxidants help reduce general inflammation, which can have various downstream benefits for all four of the horsemen diseases (Type 2 diabetes, cancer, dementia, and heart disease).

Blueberries are a perfect low glycemic sweets

What I particularly like about blueberries is that they seem to strike a balance between being sweet enough to satisfy my sweet tooth and not being too sweet to spike my blood sugar levels. This anecdote is supported by their low glycemic index (53). The low blood sugar spike is due to the antioxidants, as mentioned previously, their relatively low sugar content (compared to other fruits), and their fiber content. Fiber slows down digestion and, therefore, the release of glucose into the bloodstream.