If you’re following a high-protein or keto diet, fruit might not be at the top of your grocery list. But when it comes to weight loss as part of a balanced diet, fruit can actually be a helpful ally. While some fruits are naturally high in sugar, many are also packed with soluble fiber, which can help you feel full longer and curb the urge to overeat. That same fiber does double duty by supporting gut health, which plays a role in keeping your metabolism on track (here’s how much fiber you need each day).
Consider adding blueberries to your diet. They’re sweet enough to crush a sugar craving but won’t wreck your calorie goals with just 84 calories in a cup. Blueberries also give you 3.6 grams of fiber to feed the good bacteria in your gut and help with appetite control.
Even after you lose weight, you may want to keep blueberries in your daily menu. They’re rich in vitamin C, a powerful antioxidant that helps your body fight off damaging free radicals. On top of that, their plant compounds may even help slow or stop the growth of cancer cells.
The compounds in blueberries that fight cancer
Blueberries get their rich color from anthocyanins, which are plant-based antioxidants. A 2005 study in the Journal of Agricultural and Food Chemistry explored how anthocyanins and other natural compounds in blueberries affect colon cancer cells in the lab. Among the compounds tested, anthocyanin extracts were the most effective at slowing the growth of cancer cells and triggering their death. Flavonols and tannins — two other plant-based compounds found in blueberries — also helped reduce cancer cell growth, though they required higher doses to see the same effect.
Triple-negative breast cancer is one of the most aggressive forms of breast cancer. In a 2012 article in Cancer Research, researchers found that blueberry extract slowed the growth of triple-negative breast cancer cells in the lab without harming healthy breast cells. The extract reduced levels of proteins that help cancer spread and increased levels of proteins that block it. It also disrupted key signaling pathways that cancer cells use to survive and grow. In mice, blueberry extract led to smaller tumors, fewer actively growing cancer cells, and more cancer cells dying.
Other health benefits of blueberries
Blueberries have other health benefits aside from weight loss and cancer prevention. According to a 2020 review in Advances in Nutrition, the anti-inflammatory and antioxidant power of blueberries may reduce your risk of cardiovascular disease by lowering your cholesterol, blood pressure, and stiffness in the arteries. The anthocyanins in blueberries and other berry fruits may reduce your risk of type 2 diabetes by improving your insulin sensitivity while reducing oxidative stress. Blueberries may also be good for your brain. Blueberries may improve cognitive function in older adults and children. Anthocyanins may also maintain your vision.
The best part about blueberries is how easy they are to enjoy year-round. You can find them fresh from April to October, and frozen blueberries are available any time in the freezer aisle. A half-cup adds a naturally sweet, tangy pop to your morning oatmeal or yogurt. You can also toss them into pancakes or muffins for a burst of flavor. For a refreshing, post-workout boost, blend frozen blueberries with vanilla protein powder and your milk of choice for a smoothie that’s high in protein and rich in antioxidants.
