Strawberries and their health benefits for individuals with diabetes: An investigation.
Strawberries, a popular sweet fruit, can be a beneficial addition to a diabetes management plan due to their low sugar content, high fiber, and various nutritional benefits.
Portion Sizes for Managing Blood Sugar
For individuals with diabetes, managing blood sugar levels involves careful attention to portion sizes and the types of fruits consumed. The recommended serving sizes for fruits include:
- Berries: 1 cup (about 80g)
- Apples and Pears: 1 medium (about 80g)
- Strawberries: 8 large strawberries (about 1 cup)
Portion control is crucial as it helps manage carbohydrate intake, which directly affects blood glucose levels. Understanding the difference between serving sizes and portion sizes is key to making informed food choices.
Optimal Pairing Foods
Pairing fruits with other foods can help manage blood sugar spikes. Combining fruits with protein and healthy fats slows down the digestion and absorption of sugars, which can help stabilize blood sugar levels. Examples include pairing strawberries with nuts or almond butter.
Role of Strawberries in Managing Blood Sugar
Strawberries are low in sugar (about 8 grams per cup) and provide about 3 grams of fiber, making them a good option for managing blood sugar levels. Their glycemic index is low, which means they are less likely to cause significant spikes in blood sugar levels compared to high GI fruits.
Tips for Incorporating Fruits into a Diabetes Management Plan
- Choose fresh or frozen over canned or dried fruits, as they typically have less added sugar and more fiber.
- Eating a variety of fruits helps ensure a balanced intake of nutrients.
- Strawberries provide approximately 170 milligrams (mg) of potassium, which can have positive effects on high blood pressure, a common complication in people with diabetes.
- It is important to limit added sugars when consuming strawberries in processed forms, such as jams or syrups.
Additional Benefits of Strawberries
Strawberries are rich in vitamin C, an antioxidant that helps keep cells healthy, aid in wound healing, and maintain healthy skin. They also contain a B vitamin called folate, which is essential for cell division and making DNA and other genetic material.
In addition, some research suggests that strawberries may improve glycemic profiles when consumed alone or in combination with another food. Magnesium in strawberries may also help increase insulin sensitivity in those with type 2 diabetes.
For those managing diabetes, strawberries can be a nutritious and delicious addition to a variety of dishes, including smoothies, Buddha bowls, cereal, porridge, and overnight oats, as well as salads or fruit salads. However, it is always important to consult a healthcare professional or registered dietitian to ensure an appropriate, balanced diet that aligns with personal health goals.
