Superfood Tip 3: Blueberries
by Shereen Jegtvig
Blueberries are usually at the top of any superfoods list. They’re low in calories, rich in nutrients and very tasty. Along with an ample amount of vitamin C, blueberries contain lots of phytochemicals called anthocyanins that help prevent some forms of cancer and heart disease. Blueberries are also rich in soluble fiber that helps keep cholesterol levels in check.
The best way to eat blueberries is fresh – just toss a handful of blueberries on oatmeal, on top a healthy salad or into a cup of low-fat yogurt. If fresh blueberries aren’t available, you can usually find frozen blueberries in your local grocery store. Look for berries that don’t contain added sugar or preservatives.
You’ll also find blueberries in cans, but they’re typically loaded with sugar or high fructose corn syrup. But what about blueberries packed in ‘light’ syrup, are they any better? You can use our FoodEssentials tool to get a better look at canned berries to see for yourself.
The blueberries packed in light syrup from Oregon Fruit Products are sweetened with sugar instead of high fructose corn syrup like the Wilderness and Comstock brands (packed in heavy syrp), but that’s about the only difference. When you compare them by serving size (about 1/2 cup), all three contain 110 calories, with about 50 of those calories coming from added sweeteners. I’d leave the canned blueberries on the shelf and stick with fresh or frozen brands.
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