Pennington Biomedical Dieticians: 6 Ways to Have a ‘Berry’ Happy Blueberry Month
July 03, 2024
Since 1974, July has been designated National Blueberry Month in honor of one of nature's
superfoods.
This month, researchers Cathy Carmichael and Kate Blumberg of Pennington Biomedical’s Dietary Assessment and Nutrition Counseling unit are sharing the health benefits of this “super” food, along with recipe ideas and other ways to incorporate blueberries into your diet.
Studies by researchers at Pennington Biomedical have found various health benefits associated with blueberries, including showing that blueberries have properties that help improve factors related to pre-diabetes and decreased inflammation in men and women living with obesity. Another study showed that bioactives in blueberries improve insulin sensitivity in people with obesity and insulin-resistance and that blueberries are also shown to improve endothelial function, which controls blood flow.
“Blueberries are naturally sweet, high in fiber and a good source of Vitamin C. Their rich colors mean they are high in antioxidants and disease-fighting nutrients,” Carmichael said.
Blumberg and Carmichael offered these tips for adding blueberries to any diet:
- Throw some blueberries in your cereal, oatmeal or yogurt for breakfast or a snack.
- Add them to whole grain muffins, waffles or pancakes.
- Pop a handful in your mouth as a healthy snack.
- Add blueberries to a summer salad with watermelon and pineapple for a colorful treat. Or toss blueberries into a green salad with a fruity vinegarette dressing.
- Use blueberries on a peanut butter/nut butter sandwich instead of jelly.
- Make a blueberry smoothie using a blender to combine ice, yogurt, frozen blueberries and peanut butter or avocadoes for a hearty snack .
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