Stay Healthy With Fresh BC Blueberries

Summer is here, and while you are enjoying the warm weather outdoors, you may have to noticed a bright attractive indigo colour at various farmer’s markets and grocery stores. BC blueberry season is back.

 

When we think of blueberries, blueberry cheesecake or tart may come to mind, but there’s more to the fruit than being an ingredient for delicious desserts.

 

BC blueberries are tasty eaten fresh or mixed in a salad, made into chutney, added to ras malai, or mixed into yogurt. And including BC blueberries in your diet can help you achieve optimal health and lower the risks of various health problems like heart disease and diabetes. 

 

Aman Sandhu, a registered dietician at Nutrition to You, points out that the common health problems seen amongst the South Asian community are diabetes and heart disease. 

 

“South Asians are up to six times more likely to have diabetes and twice as likely to die from coronary heart disease at a young age compared to the general population,” she says, adding that although genetics and ethnicity can play a role in the development of these health problems, poor lifestyle choices can also increase the risks.

 

Her advice is to include blueberries in your daily diet. “Incorporating blueberries to a healthy balanced diet can both prevent and manage a vast array of diseases such hypertension, dyslipidemia, diabetes, heart disease and some cancers.”

 

BC blueberries, which can be bought fresh in July until the beginning of October, are high in antioxidants. Sandhu reveals, “Antioxidants are known as free-radical reducing agents which can lower risks of certain types of cancers. Recent studies have suggested these antioxidants also play some role in heart health.”

 

The fruit is packed with several key nutrients and beneficial properties, especially for women and older adults. Sandhu explains, “Antioxidants such as Anthocyanins, which gives blueberries its rich blue colour, has shown to reduce the risk of heart disease in women. These antioxidants have also proven to protect nerve cells from oxidative damage, therefore potentially delaying cognitive delay in older adults.”

 

 

Blueberries are also packed with vitamin C that helps collagen formation, maintains healthy gums as well as a healthy immune system. They’re also known as a ‘diabetes superfood’. “Diabetes is a disease where either your body is unable to produce enough insulin or the insulin it does produce does not function effectively,” Sandhu explains.

 

“Insulin is the vehicle that keeps blood sugars in control. In order to prevent further diabetes related complications, it is very crucial to maintain target blood sugars. Blueberries, like all other fruits, digest into sugars in our bodies and supply our body with fuel or energy. However, unlike processed grains or fruit juices that can spike blood sugars, blueberries are very high in fibre. Fibre helps slow the digestion of blueberries; therefore they don’t turn into sugar as quickly.”

 

One cup of blueberries is packed with up to 4-6 grams of fibre. “Fibre is also associated with weight loss. Since fibre slows the digestion and adds bulk to food, it increases satiety, which in return reduces caloric intake. Obesity is one of the leading risk factors of diabetes, therefore making fibre a rich food choice that can reduce weight and significantly reduce the risks of diabetes,” expresses Sandhu. 

 

To achieve its maximum benefits, Sandhu recommends adding half or one cup of blueberries daily to your meal plan. The best way to enjoy the fruit is in its natural form. “Juices, sauces or other processed forms of fruit can be very high in sugar, but low in fibre,” says Sandhu.

 

British Columbia is one of the largest highbush blueberry-growing regions in the world. The blueberry industry has been around since the early 1900s in the Fraser Valley and Metro Vancouver regions. The BC Blueberry Council, which just celebrated their 25th anniversary, represents over 800 blueberry growers. B.C. blueberries are also frozen, dried, juiced, puréed and powdered, available for year round-distribution throughout Canada and around the world.