These tiny berries are a favorite around the world. They’re delicious, sweet, and when you blend them up into a smoothie, the color is just gorgeous.
Usually, it’s safe to assume the fruit is fantastic for everyone because they don’t contain any processed sugars and fats, but you may need to do some more research on what you can and can’t eat depending on your personal health.
If you’ve ever had kidney stones, you know how unpleasant they can be.
If you’re someone who is prone to these annoying stones, you’re probably trying to follow a low oxalate diet. For those of you starting your low oxalate health journey, you’re probably wondering, are blueberries high in oxalates?
Blueberries are not high in oxalates. They’re actually incredibly low in oxalates, making them an excellent choice for anyone, especially those on a low oxalate diet. For half a cup of blueberries, you’ll only be consuming 2 mg of oxalates. To give you an idea of what experts say is low oxalates or high, anything under 10 mg is low, and anything above is high.
Are Blueberries Good for You?
Now that you know you can eat blueberries on a lox oxalate diet, you’re probably wondering what the other health benefits these fruits have.
One of the first health benefits of blueberries is that they’re low in calories but contain high nutrients. The low-calorie content makes them a great snack for those looking to lose weight.
You can eat a cup of blueberries for only 84 calories. Some of the key nutrients that blueberries have are fiber, vitamin C, vitamin K, and manganese.
Antioxidants are needed to help keep our bodies healthy. They help to free our bodies of radicals which are things that can cause damage to our cells and even cause cancer and other chronic diseases.
Lucky for those who love blueberries, they have the most antioxidants per serving compared to other commonly eaten fruits.
It’s a fact of life that we’re all going to age. But eating blueberries may be able to help prevent age-related diseases. Blueberries are great at helping reduce oxidative stress in your body.
Oxidative stress is known for causing the aging process to accelerate in your brain.
Eating blueberries may be able to prevent this from happening too early in life. Scientists even believe that blueberries may be able to help you retain your memory for longer.
Most people associate cranberries with reducing the risk for urinary tract infections, but blueberries may be able to help too.
Can I Eat Blueberries If I’m Prone to Kidney Stones?
You can! Since blueberries are so low in oxalates, they’re perfectly safe for those who are prone to kidney stones or have kidney disease to eat.
Keep in mind that even though they’re low in oxalates, you’ll want to eat them in moderation to ensure you’re not eating your total recommended oxalate intake to be consumed only by blueberries.
Foods With a Similar Oxalate Content to Blueberries
Unfortunately, not all fruits are as low in oxalates as blueberries. But if you’re thinking about adding more fruit to your diet but want to stick to ones that have 2 mg of oxalates or a close amount to blueberries, here are a few of your options:
- Blackberries: 2 mg per half cup
- Pears: 1 mg for one pear
- Strawberries: 2 mg per half cup
- Applesauce: 2 mg for one cup
- Apples: 1 mg per one apple
RELATED: Is Avocado High in Oxalates?
What Country Grows the Most Blueberries?
Have you ever wondered where most of the world’s blueberries come from? Well, even if you haven’t, knowing may mean the difference between you winning or losing a game of trivia. The United States leads the world in blueberry production.
There are nine states that are large contributors to blueberry production, such as Michigan, Washington, Florida, and Georgia, to name a few.
Besides the United States, Canada also produces a lot of blueberries. Blueberries are primarily produced in Quebec, Canada.
The third top blueberry producer is Poland! Unless you live in Germany or the United Kingdom, you probably won’t be eating blueberries grown in Poland since those are their top two export countries.
How Many Types of Blueberries Are There?
With so many fruits and vegetables on our planet, it’s no surprise that there are sometimes dozens of varieties of fruits. When it comes to blueberries, there are only four types of these fruits in the world. The four types of blueberries are highbush, lowbush, hybrid half-high, and rabbiteye.
The most commonly grown type of blueberry is highbush. These are the ones you’re most likely eating when you purchase some from your local grocery store.
Ways to Eat More Blueberries
There’s nothing wrong with eating a handful of blueberries, but if you’re getting sick of eating them as they are, check out some of these ways you can eat more blueberries.
If you love pancakes or waffles, you’ll love adding blueberries to them! I’m not just talking about adding them on top of your pancakes or waffles, even though that’s a great option too.
When you’re mixing the pancake or waffle batter, drop some blueberries directly into the batter. The colors will be appealing, and the blueberries will warm up to match the temperature of your breakfast.
You can add blueberries to your salads! You’ve probably heard of a strawberry poppyseed salad, but you can swap the strawberries for blueberries.
Or, you can just add extra fruit to the strawberry salad. It’s delicious, and the blueberries add extra fiber and sweetness, and it tastes wonderful as a vegetarian salad or chicken.
Blueberries make a great topping for almost anything. Next time you’re grabbing a container of yogurt from your fridge or are making some oatmeal, consider adding a handful of blueberries to the top and mixing it in. It’s super delicious and adds a pop of color to your meal.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.