What can I substitute for blueberries?
In this brief article, we are going to answer the question,”What can i substitute for blueberries?”, and discuss what a blueberry is, the nutritional profile and health benefits of blueberries, along with a brief discussion on some of the substitutes for blueberries.
What can I substitute for blueberries?
Acai, blackberry, strawberry, huckleberry, raspberry, currants, grapes, cherries, gooseberries, pomegranates can be substituted for blueberries.
Acai are the closest alternatives to blueberries, but are way more expensive, as they are grown in some parts of the world only.
Blackberries have larger seeds, but are similar in terms of flavour profiles as well as the nutritional values.
Huckleberries are very similar to acais, but in contrast to acais, which are difficult to find, huckleberries are easier to find.
Raspberries are readily available, with a slightly different flavour than blueberries.
Currants are also called cassis. With a tart flavour, they are an ideal type of berry to be used for the making of jams, sauces, and syrups. They do have a sour flavour, so sugar needs to be added when making recipes.
Grapes may differ in flavour colour as well as the nutritional profiles, but they can be finely used in yoghurts and salads and are also easily available. Red and black grapes are much better alternatives to use than green ones.
Gooseberries need to be sweetened and cooked and then they make a good alternative to be used instead of blueberries.
A strawberry has very different flavours than blueberries, but are good alternatives to blueberries when used in muffins or filling pies.
The seeds of pomegranates can be substituted as raw ingredients to be substituted for blueberries. They can be good alternatives in granolas, yoghourts and salads.
Passion fruit seeds
Passion fruit seeds can be used as alternatives to blueberries as toppings, in fruit salads and muffins, as the seeds are soft, chewy and edible.
All the substitutes discussed above can be combined and used. All different berries can be combined when making flavoured yoghurts and milk, in making muffins and cupcakes, in salads and creams as the flavours of different types of berries can blend easily.
What is a blueberry?
A blueberry is a fruit grown all year round in the US and Chile. The size of blueberries are small, almost the size of marbles which have a dark blue colour.
What is the nutritional profile of blueberries?
100 grams of blueberries consists of about 60 calories, 85% water, with negligible amount of proteins and fats with significant amounts (15g) carbohydrates, 10 grams sugars and 2.5 grams fats. They are also a good source of Vitamin K, C and manganese.
What are the health benefits of blueberries?
The main compounds which are responsible for the health benefits found in blueberries are mainly the anthocyanins, quercetin and Myricitin. The anthocyanins are responsible for the colour of blueberries, quercetin is responsible for decreasing blood pressure, and Myrecetin has a role in the prevention of cancer and diabetes.
Anthocyanins are highly concentrated in the skin of the blueberry fruit and therefore, washing, blanching or cooking may destroy the nutrient compounds. The presence of antioxidants present in blueberries have proven to significantly reduce DNA damage, thereby protecting against ageing and cancers.
Reduce insulin resistance
A basic physiology of the anti-diabetic effect of blueberries is that it has the ability to reduce insulin resistance and enhance the sensitivity to insulin leading to effective decrease in blood glucose when blood sugar levels rise after meal.
Reduce LDL or bad cholesterol
They are also shown to decrease the risk of age-induced memory loss, and reduce the levels of LDL cholesterol and its oxidation by activating the enzymes which are responsible for the prevention of damage caused by free radicals.
Prevention of urinary tract infections (UTIs)
A benefit of consumption of blueberries is that they act as anti-adhesives and prevent the binding of harmful bacteria such as E.Coli with the bladder walls, thereby preventing the risk of urinary tract infections.
The high levels of antioxidants and phytochemicals in blueberries makes it a superfood and an efficient food source for the prevention of cancer and diseases of the heart.
Other FAQs about Blueberries that you may be interested in.
In this brief article, we answered the question,”What can I substitute for blueberries?”, and discussed the nutritional profile and health benefits of blueberries, along with a brief discussion on some of the substitutes for blueberries.