Here’s good news! Diabetic people can also enjoy eating strawberries without spikes in blood sugar levels. You might have heard that eating fruits increases the blood glucose level in diabetic people. Well! Here I give you honest info. About how eating strawberries affects diabetic persons.
Benefits of Consuming Strawberries
Strawberries are the best choices to satisfy cravings. They are good sources of natural antioxidants, which provide protection against harmful free radicals and play an important role in protecting human health.
Strawberries contain slow-releasing carbohydrates that do not cause an increase in blood sugar after consumption. Instead, they help in managing it.
- Compounds in strawberries like anthocyanin improve heart health
- Good for weight loss because of low sugar and carbs content.
- Antioxidant and anti-inflammatory substances in strawberries are cardioprotective and aid in tissue repair.
Nutritional Content of Strawberries
Anthocyanins is responsible for the red color of strawberries. The anthocyanin content of strawberries can reduce glycemia and increase insulin sensitivity.
- Low total calorie content in 100 grams of strawberry only provides 32 kcal, which makes strawberries a healthy food choice
- Vitamins: Strawberries contain sources of B vitamins, vitamins C and E, folic acid, carotenoids, and flavonoids such as quercetin, and catechin. It improves insulin resistance and lowers the risk of diabetes, and vitamin C boosts immunity.
- Minerals: This fruit is also rich in manganese. Strawberry is also a potassium, iodine, magnesium, copper, iron, and phosphorus source.
- Polyphenols in strawberries can increase glucose metabolism and glucose uptake in insulin-sensitive tissue. It reduces diabetes-related complications.
- Fiber: 1c of strawberry yields roughly 12 %of the recommended daily fiber intake. Fiber consumption improves blood sugar levels by suppressing hunger. This also contributes to healthy weight management.
- Glycemic index (GI) Its is a rating system of carbohydrates in the food. It measures how quickly carbohydrates in foods become part of the blood after consumption.
“How much specific food increases blood glucose level”
GI range:
| Low | 55 or less, |
| Medium | 56-69, |
| High | 70 or above |
Glycemic index of strawberries is 41.
Not only it has a low GI, but also it is higher in antioxidants, rich in vitamin C and high in fibre. All the berries are good for people with diabetes as they are low GI fruits and high in fibre.
Glycemic load
“It is how much amount of carbohydrates in food rises blood glucose level”
Glycemic load of strawberry is 4 means consuming ½ cup of strawberry (6-7 pcs), which gives about 44 calories, making it low-calorie food.
Anti-diabetic Action of Strawberries
Phenolic compound in strawberries has anti-diabetic activity. The polyphenolic content of strawberries affects insulin secretions.
- It lowers serum LDL levels and triglyceride and inhibits lipogenesis.
- It has an anti-inflammatory effect.
- Anthocyanins in strawberries have marked effect on anti-diabetic effects, decrease blood sugar, and improve blood vessel inflammation and endothelial dysfunction.
Strawberries Safe for Diabetics:
No doubt, strawberries are the safest and most beneficial for people with diabetes as it is low in GI and calories. It does not rises blood sugar levels immediately.
Enjoy them raw for a healthy serving of vitamin C, fibre and anti-oxidant. You can also take them with smoothies.
Tips for Including Strawberries in Diet
Keep in mind that some fruits have a higher glycemic load than others. But if we take fruits with a higher glycemic index in moderation is OK. For Example: Take watermelon, which ranks high on the glycemic index but has a low amount of digestible carbohydrates. It means you would not have to eat a lot of watermelons for it to hurt your blood sugar.
So, while food may rank low on the glycemic index, it could be high in fat — and not the best choice if you’re looking to maintain a healthy weight.
Similarly, snacking is important if you have hypoglycemia, but keeping the number of carbohydrates in moderation. Prevent yourself from overeating as it leads to being overweight and ultimately leads to obesity which is the Mother of Disease.
- Add sliced strawberries to fruit salad
- Sprinkle strawberries over oatmeal or whole grains cereals
- Sliced strawberries and sprinkle over plain yogurt and make custard with alternate layers of strawberries, sliced almonds and fruits.
- Diced strawberries and add them to chicken salad
- Mix chopped strawberries with other fruits to make a salsa to serve over chicken
- Blend strawberries with a banana and yogurt to make a smoothie
- Serve sliced strawberries over pancake and waffles
- Mix cut strawberries with spinach, walnuts, and vegetables to make a salad
Monitor Blood Glucose Level
It is important to monitor your blood glucose level before eating for diabetics.
The timing of taking insulin is also very important to see a spike in sugar levels. Take your medicines and insulin (if taken) regularly.
Also, some medications interact with food, so it’s important to consult your dietitians and doctors to prevent any harmful effects.
Do not take anti-diabetic medicine empty stomach as it decreases your blood sugar level that is already low, so take food before medicine to prevent hypoglycemia.
Lifestyle Modifications
- Maintain a healthy lifestyle.
- Consume every meal in balanced amounts
- Increase your intake of fruits and vegetables, minimum 5 servings
- To prevent hypoglycemia, include healthy snacks like fruits ( strawberries, berries, walnuts, salad etc.)
- Quit smoking, as it not only damages the lungs but also the risk of cancers
- Physical activity of about 40 mins, moderate exercise about three times a week, optimises your health.
- By doing exercise, you can see visible differences in your strength, endurance and balance.
- Exercise also improves your insulin resistance
- Eliminate trans and saturated fats in your diet
- Take your medicines and insulin as prescribed at the appropriate time
- Keep your weight in the healthy range.
- Limit sugar and sugar-based products, refined and refined grains products
Moderation in Eating
Be careful of foods that can appear healthier than they are just because they contain strawberries.
Strawberries are a common topping for some desserts, including pies and cheesecakes.
However, these treats aren’t exactly diabetes-friendly because the overall sugar content may raise blood sugar levels.
Conclusion
Diabetics can eat strawberries and many other types of fruit as it is an essential part of a healthy diet, but to eat a balanced amount of fruits, vegetables, lean proteins, and whole grains.
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