Strawberries, which are high in antioxidants and fiber, are part of a balanced diet. People with diabetes don’t have to avoid them, but it‘s important to know how they affect blood sugar.
You’ve probably heard at least one myth about diabetes and diet. Maybe you’ve been told that you must stay away from sugar or that you can’t eat fruit.
While it’s true that you should limit certain foods, fruit isn’t one of them. But if you have diabetes, it’s still important to understand how these berries affect your blood sugar.
Yes, you can!
Strawberries are delicious and refreshing. They’re the perfect treat because they’re sweet enough to satisfy your sweet tooth while providing you with beneficial nutrients.
Although sugary foods can increase your blood glucose level, eating fruit affects glucose levels differently than eating chocolate cake or cookies. It has everything to do with the nutritional content and makeup of different foods.
So, if you’re a big fan of strawberries, you don’t have to give up on this fruit — or berries, in general.
Eating strawberries and other fruits is important for a balanced diet. Plus, strawberries are low in calories and a great source of antioxidants, fiber, and other nutrients.
Incorporating strawberries into a diabetes-friendly diet
If you have diabetes, you can still eat sweet treats like fruit, cake, cookies, and ice cream. But moderation is key to preventing blood sugar spikes.
Watch out for certain recipes that may seem healthier than they are, simply because they include strawberries.
Some desserts, such as pies and cheesecakes, include strawberries as toppings. Yet many of these desserts aren’t exactly diabetes-friendly, as their overall sugar content may cause an increase in blood sugar. So look instead for diabetes-friendly recipes that include strawberries.
Strawberry recipes include:
Strawberries are low in calories. On average, 1 cup of strawberries has about 46 calories and
This is helpful if you’re watching your weight. Maintaining a moderate weight can lower blood sugar naturally and help you reduce the risk of diabetes complications.
Fiber
Strawberries are also a good source of fiber. One cup of whole, fresh strawberries contains about 3 g of fiber, which is roughly 12% of the recommended daily intake.
Consuming fiber is important if you have diabetes because it helps slow the absorption of sugar in your body. Not only does fiber improve your blood sugar level, but it can help you feel full longer. This can also play a part in weight management.
Vitamins and minerals
Other important nutrients and vitamins found in strawberries include vitamin C and magnesium.
According to research from 2017, magnesium may improve insulin resistance, which reduces the risk of type 2 diabetes and improves diabetes management.
In addition, research from 2021 links vitamin C supplements to better blood sugar and blood pressure management for people with type 2 diabetes. Yet more research needs to be done to confirm whether whole strawberries have the same benefits.
When deciding which fruits to eat and limit, you may want to know where they rank on the glycemic index.
The glycemic index ranks carbohydrates according to how quickly or slowly they increase blood glucose levels. If you have diabetes, you can try eating foods with a low glycemic load, including low glycemic fruits.
Strawberries fall into this category because the fruit doesn’t quickly raise glucose levels. You can eat them without worrying about a blood sugar spike.
Knowing the glycemic index of different types of food can be helpful in deciding what to eat.
Other fruits
While fruits aren’t off-limits if you have diabetes, keep in mind that some fruits do have a higher glycemic load than others. But even fruits with a higher glycemic index are fine to eat in moderation.
Take watermelon, for example. It ranks high on the glycemic index, but it has a low amount of digestible carbohydrates. This means you would have to eat a lot of watermelon for it to have a negative effect on your blood sugar.
It’s also important to know that the glycemic index measures how quickly food causes your blood sugar to increase. It doesn’t take into account the nutritional makeup of food.
So, while a food may rank low on the glycemic index, it could be high in saturated fat— not the best choice if you’re looking to maintain a moderate weight.
Good nutrition is essential when maintaining a moderate weight and managing your diabetes. It’s all about balance. This involves eating a mix of nutritious foods, including:
You should also limit any beverages or foods with added fat and sugar. If you’re not sure what to eat, your doctor can recommend a dietitian to help you come up with an eating plan.
According to the
Most females can consume 3 servings of carbohydrates per meal, while males can consume up to 5 servings per meal. One serving consists of 15 g of carbohydrates.
When snacking in between meals, limit your carbs to about 15 g. A cup of strawberries falls within this range, so you can enjoy this snack without it affecting your blood sugar too much.
It’s important to monitor your blood glucose level on a regular basis and take your diabetes medication as instructed. Certain lifestyle changes can also help you manage your blood sugar, such as:
If you have difficulty keeping your blood sugar within a typical range, consult your doctor. You may need to adjust your diabetes medication. Your doctor can also refer you to a diabetes educator or dietitian.
You can eat strawberries and many other types of fruit if you have diabetes.
Fruit is an essential part of a balanced diet, but the key is to eat a nutritious diet of fruits, vegetables, lean proteins, and whole grains.