The #1 Fruit for Better Metabolic Health

Metabolic health might sound like it’s only about burning calories—but in reality, there’s a whole lot more to this concept. Multiple bodily systems play a role in your metabolic health, including those that regulate blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure and waist circumference. Not surprisingly, the foods you eat contribute powerfully to each of these metabolic puzzle pieces.

Since only approximately 7% of Americans have good cardiometabolic health, most of us could probably use a dietary refresh, starting with whole foods like fruit. While just about any fruit can be a good choice, research shows some may be more beneficial than others for managing markers like cholesterol, blood pressure and weight. One top option: blueberries!

Below, find out why blueberries are dietitians’ top fruit pick for metabolic health.

They Support Healthy Digestion

Fresh, cultivated blueberries pack 4 grams of fiber per cup, while wild blueberries boast even more at 6 grams per cup., “Blueberries are a good source of fiber, and because wild blueberries are smaller than regular blueberries, you get more blueberry skin per bite—and the skin is where the fiber is,” explains Kitty Broihier, M.S., RD, LD, nutrition advisor for the Wild Blueberry Association of North America. Fiber promotes consistent bowel movements and improves the good bacteria in our gut.

And it’s not just the fiber in blueberries that support a healthy digestive system. “The high concentration of polyphenols in the fruit skins feeds our gut bacteria, which offers even more metabolic support,” says Danielle VenHuizen, M.S., RD., “It’s wild to think that a small berry can wield that much power, but they do!” 

They Fight Inflammation

On any list of antioxidant-rich foods, blueberries rise to the top—with good reason. They’re jam packed with these beneficial compounds. “This is because of their dark blue color, which comes from anthocyanins,” says Alyssa Smolen, M.S., RDN, CDN. “Anthocyanins are a powerful pigment, which contributes to reducing oxidative stress and inflammation.” Unchecked oxidative stress can damage cells and DNA, fueling inflammation, aging and chronic disease.

So why does the blue in blueberries matter for metabolic health? Smolen says research suggests this pigment can help bolster endothelial cells (the kind that promote healthy blood vessels and blood flow). Research shows that eating 200 grams (about 1 cup) of blueberries every day for a month reduces blood pressure in healthy people.

They Promote a Healthy Weight

Weight and waist circumference are two important measures of metabolic health—so calories make a difference. With a low calorie count of 84 per cup, blueberries can enhance all sorts of meals and snacks while keeping energy intake in check. Plus, their zingy flavor sweetens dishes without added sugar. 

Both the fiber and antioxidants in blueberries could contribute to weight loss as well. Fiber promotes feelings of fullness, and antioxidants can help lower the inflammation commonly linked to weight gain. “Blueberries really offer the full package when it comes to weight loss,” VenHuizen says.

They Don’t Spike Blood Sugar

It’s true that blueberries contain natural sugars—each cup has about 15 grams. But that doesn’t mean they’ll take your blood sugar on a roller coaster ride. Their glycemic index (the rate at which they raise blood glucose) is considered low. “A low glycemic index means that blueberries don’t cause sharp spikes in blood sugar after you eat them,” Broihier explains. “Instead, you get a gentler rise and fall, and that helps the body manage the glucose more effectively.”

This pattern is good news for the metabolic system. “Steady blood sugar control decreases stress on the body’s insulin system and is a cornerstone of metabolic health,” Broihier says. In fact, research suggests blueberries significantly reduce fasting blood sugar, insulin resistance and HbA1c, especially in people with diabetes.

Ways to Enjoy Blueberries

There’s no shortage of ways to work blueberries into your diet! Try these delicious options:

• Sprinkle blueberries atop breakfast cereal, yogurt, or oatmeal
• Toss frozen blueberries into a smoothie
• Use them in a low-sugar fruit crumble
• Make a blueberry compote to top savory meat dishes
• Include them in baked goods like muffins and quick breads
• Add blueberries to salads for a pop of sweetness.

 Our Expert Take

Though all fruits fit in a nutritious diet for metabolic health, blueberries stand out for their high fiber and ample antioxidants. Adding more of them could be a small change that adds up to big metabolic gains, from helping to lower blood pressure to improving blood sugar control. Fresh or frozen, cultivated or wild—try them in a different way each week.