Eat More Berries to Help Lower Your Risk of Type 2 Diabetes

What the Research Shows

In this large-scale analysis, Chinese researchers reviewed five major studies involving 194,019 people to assess how berry consumption relates to type 2 diabetes risk. The findings were clear: for every 17 grams of berries consumed per day—that’s roughly 13 blueberries, or nine raspberries, or two blackberries, or one large strawberry—the risk of developing type 2 diabetes dropped by 5%.

Why Berries Are Beneficial

The health benefits of berries come primarily from anthocyanins, the powerful phytonutrients that give berries their vibrant colors. These compounds offer both antioxidant and anti-inflammatory properties, helping the body by:
•    Neutralizing free radicals
•    Reducing chronic inflammation
•    Supporting healthy blood sugar and insulin levels
•    Enhancing metabolism of sugars and fats
Together, these effects can significantly contribute to a reduced risk of type 2 diabetes.

Easy Ways to Add More Berries to Your Day

Incorporating berries into your daily meals is simple—and delicious! Try these tasty ideas:
Breakfast: Top your oatmeal with fresh or frozen berries.
Lunch: Toss berries into your salads—like in our Noodle-y Mango Salad.
Snack: Whip up a quick berry salsa and pair it with whole-grain chips.
Dinner: Add berries to stir-fried veggies and quinoa for a colorful twist.
Dessert: Serve a refreshing mixed berry fruit salad to satisfy your sweet tooth.

Adding more berries to your diet isn't just a flavorful choice—it’s a smart step toward better long-term health. So, the next time you're grocery shopping, stock up on your favorites and enjoy them as part of a healthy, balanced lifestyle.
Published July 1st 2025