July 31, 2019 · Written by Foodtolive Team
Nutritional Comparison: Blueberries vs Blackberries
Blueberries and blackberries are both delicious choices for a sweet and tangy flavor. When it comes to nutritional value, they promote many of the same body functions and have similar levels of nutrients.
However, blueberries and blackberries each have their own unique benefits. In this article, we’ll walk you through the delicious benefits of each.
Blueberries and blackberries get their dark pigments from anthocyanins, which are antioxidants. These antioxidant compounds provide more than the vibrant blue hues that these berries are known for, however. Anthocyan help improves several body functions, such as alleviating symptoms of various chronic diseases or reducing oxidative stress.
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The glycemic index is a great tool to measure how quickly foods that contain carbohydrates spike blood sugar levels after they are eaten. Since both blackberries and blueberries are low in calories, they are ranked low on the glycemic index, making them an ideal food to eat for those who want to lose weight.
Berries of any kind can also maintain blood sugar levels to prevent the usual energy crash and help you stay full.
Both types of berries consist primarily of carbs, are fat-free, and have virtually no protein. At 7.6 grams, blackberries have twice the fiber of blueberries.
While the natural sugars found in fruits are perfectly healthy to eat, for those trying to consume less sugar, it is good to know which is the better option. Blackberries also only contain 7 grams of sugar per serving, as opposed to blueberries, which have 15 grams of sugar.
All About Blueberries
Blueberries Health Benefits
They are sweeter than blackberries and contain antioxidants that may prevent or slow down the progression of Alzheimer’s disease and other degenerative processes. Not only that, but they have the potential to improve memory while alleviating depression symptoms.
Some of the best side effects blueberries offer improved cardiovascular health, lower cholesterol and blood pressure, lower risk for cancer, help with digestion, and lastly, better urinary tract health.
When to Buy Blueberries
Eat a serving or two of blueberries every day to make sure you get the most out of them. The best time to purchase blueberries is between May and August. Buy them in bulk and freeze some to enjoy during cold months when they are more expensive.
Which recipes are good for blueberries
Blueberries are perfect for dressing up ordinarily bland foods such as oatmeal, on their own for an on-the-go snack, or a deliciously sweet dessert. Add blueberries to smoothies, or bake them into whole wheat muffins, pancakes, and bread. Blueberries go great with honey, hazelnut, ginger, and many other flavors.
All About Blackberries
Blackberries Health Benefits
Since a serving of blackberries has 5 grams of fiber, they are great for improving digestion. Also, they have been found to contain ellagic acid, which might be able to slow tumor growth.
Perhaps the most significant difference between these two fruits is the amount of Vitamin C each contains. One cup of blackberries has 30 milligrams of Vitamin C, whereas blueberries have 14, which is 33% of the recommended DV for men and 40% for women.
Blackberries also have more Vitamin A, which improves eyesight, the immune system, and cell development. They can help prevent colds, gout, and improve your cardiovascular system.
When to buy blackberries
The freshest blackberries are in season from May to September but peak in June and July. If blackberry is shiny, that means it’s ready to eat. Dullness means it’s past its peak flavor and nutrient levels.
Which recipes are good for blackberries
Mix a handful of blackberries in a yogurt parfait add to a bowl of cereal as a natural way to sweeten your breakfast. Blackberries are also perfect for making your own jam or preserves. They pair well with apples, almonds, and pears.
Benefits from any berries
No matter which berry you choose, both types offer many health benefits that can help both in the short- and long-term.
They are a healthy way to take care of a sweet tooth craving without feeling guilty. Choosing berries over other high-sugar, processed foods will help lower the risk of developing type 2 diabetes.
To get the most out of both blackberries and blueberries, eat them in combination with other healthy foods and snacks for a sweet punch of flavor.