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Home arrow Health arrow Diabetes arrow Are Strawberries Good or Bad for Diabetes? Glycemic Index, Sugar Content

Are Strawberries Good or Bad for Diabetes? Glycemic Index, Sugar Content

HR_author_photo_Edibel
Written by Edibel Quintero, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: March 8, 2023
6 min read 1232 Views 0 Comments
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Strawberries are delicious and perfect for those who crave sweet foods on a diet. You might be wondering, “Will eating them increase my blood sugar quickly?” We explain if strawberries are good for diabetes and provide 5 benefits that may improve your overall health.

is strawberry good for diabetes

There is a common myth that fruit might raise blood sugar levels. 

Certain fruits actually support diabetes, especially if you need those extra nutrients to stay healthy. Strawberries are a great choice for those who crave sweet foods in their diet. They contain minimal calories and carbohydrates, making them excellent for managing diabetes.

Having strong diabetes control can help prevent a blood sugar spike. Eating strawberries may also regulate glucose due to the low glycemic index. But how are fresh strawberries diabetes-friendly? It’s important to learn about the main benefits of this popular fruit. 

In this article, you’ll discover if strawberries are good for diabetes. 

Are Strawberries Good for Diabetes?

Yes, strawberries are good for diabetes due to them being low in carbs, saturated fats, and sugars. Foods below 55 on the glycemic load scale usually benefit those with type 2 diabetes. You should eat this fruit on a healthy diet when maintaining blood sugar levels.

One portion of strawberries has slow-release carbohydrates – macronutrients that stop your blood sugar from increasing. These carbs pass through your digestive system slowly, limiting glucose production. Too much glucose in the body can trigger hyperglycemia symptoms.

Some people might experience shortness of breath, abdominal pain, vomiting, dry mouth, increased urination, confusion, and weakness due to high blood sugar. If you feel any of these physical symptoms, continue eating low GI foods like strawberries and seek medical advice.

You can also enjoy strawberries on the ketogenic diet. Consuming low-carb foods is known to help those with type 2 diabetes. Since your body won’t be digesting many high GI meals, it can regulate blood glucose much easier, leading to manageable blood sugar levels.

The keto diet is suitable for those looking to lose weight while managing diabetes. Entering a state of ketosis means your body produces ketones – chemicals that burn fat for energy. You can safely lose stubborn fat without having to worry about excess sugar in your bloodstream.

Do Strawberries Decrease or Increase Blood Sugar? 

Strawberries can actually decrease blood sugar levels and reduce inflammation two hours after consumption. Important nutrients like vitamin C naturally lower blood sugar throughout the day and stop you from feeling anxious, nauseous, or physically weak. 

Eating strawberries is one way to minimize diabetes-related complications. They don’t contain saturated fats or unhealthy sugars that spike blood glucose levels. Remember that strawberries can strengthen a diabetes diet due to the high amount of vitamin C, magnesium, and potassium. 

Magnesium may improve glycemic concentrations and help you lose weight. There is 12.5 mg of this nutrient in 100 grams of strawberries, making it perfect for your daily recommendation. You should get at least 300–400 mg of magnesium a day to regulate blood sugar content. 

However, don’t go overboard when eating strawberries. Even though they’re super healthy, they still have 5.96 grams of net carbs, which can build up if you consume too much. Always eat sweet fruits in moderation and regularly check your blood sugar level after big meals.

Strawberry Nutritional Value

Strawberries are packed with important nutrients that can support diabetes management. You need plenty of minerals to regulate blood sugar levels and reduce any physical symptoms. Just remember to incorporate other fruits into your diet, as this will boost your overall health.

Below, you’ll find the nutritional value of strawberries per 100-gram serving: 

Strawberries
Fruits & Berries
Are-strawberries-keto
Keto If Limited
Key nutritional facts (per 100g):
Net carbs
5.68g
Total carbs
7.68g
Fats
0.3g
Protein
0.67g
Calories
32
Glycemic Index
41
Fiber
2g
Sugars
4.89g

As you can see, strawberries have minimal net carbohydrates in just one portion. The fewer complex carbs in your balanced diet, the more likely you won’t experience high blood sugar. You can also manage a healthy weight when eating fruits that contain hardly any calories.

Glycemic Index of Strawberry 

Strawberries have a glycemic index of 41, making them great for your diabetes diet. Foods that score 55 or lower typically reduce insulin resistance in those with type 2 diabetes. You can have at least two servings of this delicious fruit to stay healthy. 

People who don’t eat enough fruit have a higher risk of developing diabetes. This is due to the lack of nutrients that control blood sugar levels. It’s super important to eat strawberries for your health, as they can also satisfy your sweet tooth and prevent frequent binge eating.

Low GI foods are much better than eating chocolate cake. Strawberries might have 4.86 grams of sugar, but those are natural sugars that keep your metabolism strong. Cakes, ice cream, cookies, frozen desserts, chocolate, and takeaway only have unhealthy amounts of sucrose. 

5 Benefits of Strawberries for Diabetes

Several medical trials have found that people who eat strawberries have a lower risk of developing type 2 diabetes. This low glycemic fruit contains so many nutrients that improve your health. You can mix raw strawberries with lots of other delicious, low-calorie recipes.

Let’s take a look at the 5 benefits of strawberries for diabetes:

#1 Might prevent heart disease 

Consuming moderate amounts of strawberries may prevent cardiovascular diseases. 

Any type of berry is loaded with polyphenols – organic compounds that strengthen the inner lining of your heart and blood vessels. This may stop your heart from weakening due to high blood pressure or sugar, so aim to eat strawberries and other polyphenol-rich foods.

Strawberries contain high amounts of potassium in one portion. Potassium helps keep your heart rhythm steady by encouraging it to squeeze blood throughout the body. It may also contribute to proper kidney function, which could prevent kidney disease as well. 

#2 Boosts immune system 

Flavonoids are a type of plant compound that can boost your immune system. Having strong immunity may help control invading pathogens in the body. If certain pathogens spread in people with diabetes, this can trigger inflammation that increases your blood sugar level. 

Strawberries have anthocyanin, catechin, kaempferol, and quercetin – common flavonoids that strengthen immune responses. This can help the body fight off any infections or harmful bacteria. You’re more likely to be susceptible to infections if your immune system is weak. 

#3 Lowers cholesterol levels 

The nutrients in strawberries can help reduce low-density lipoprotein (LDL cholesterol) in your body. This type of cholesterol is bad as it builds up in artery walls and increases the risk of heart disease. You should eat plenty of strawberries if you have high cholesterol levels.

Following the ketogenic diet may also encourage HDL cholesterol (the good kind) and relax your blood vessels. Strawberry is a low-carb food, meaning it’ll keep you in ketosis. Strong ketone production could eliminate these bad lipids while pushing you toward a healthy weight.

#4 Reduces inflammation 

Strawberries contain phytochemicals – natural chemical compounds that have anti-inflammatory properties. These might reduce inflammation caused by type 2 diabetes. Some studies prove that insulin resistance leads to swelling in the body, increasing the risk of heart diseases. 

You can make your own strawberry drink or eat fresh fruits to improve insulin resistance. The phytochemicals will promote healthy cell communication when managing inflammation. Just make sure to eat other anti-inflammatory foods like tomatoes, salmon, and leafy greens.

#5 Supports weight management

Healthy weight management is all about eating the right fruit and vegetables. Strawberries contain vitamin C – a water-soluble vitamin that increases the breakdown process of fats. Vitamin C may also strengthen metabolism, leading to faster weight loss over a few weeks. 

This fruit only has 36 calories per 100 grams, making them perfect for a low-calorie diet. Being on a calorie deficit encourages the body to burn fat for energy. People with diabetes may eat strawberries to reduce their weight and eliminate plaque build-up in their arteries.

You can eat strawberries for weight loss, but you also need to perform physical activity to lose stubborn fat. Going for a long-distance run or walk will help speed up your results. 

FAQs

Are strawberries low glycemic?

Yes, strawberries have a low glycemic rating, which makes them perfect for managing diabetes. Eating this fruit won’t reduce diabetes-related symptoms, but it can regulate blood glucose levels. You can snack on strawberries throughout the day or incorporate them into desserts.

Are strawberries good for type 2 diabetes?

Strawberries are great for people who have type 2 diabetes. They are packed with nutrients that control blood sugar levels. You should eat this fruit on a healthy diet to prevent hyperglycemia from getting worse. Always talk to a doctor if you can’t seem to reduce your physical symptoms.

A Word From Our Nutritionist

Having just one cup of strawberries a day can help you manage type 2 diabetes. Eating more anthocyanin-rich foods could also strengthen your immune system and prevent inflammatory symptoms. Just remember to monitor your strawberry intake when lowering glucose levels.

The high amount of vitamin C is not only good for weight loss, but it’s also excellent for reducing elevated blood sugar during the day. Not getting enough vitamin C may trigger symptoms like severe fatigue, depression, impaired wound healing, rough skin, and possible weight gain.

If you don’t like eating strawberries all the time, make a strawberry drink. Combine fresh fruit with some water, honey, and non-dairy milk. This is perfect for people who don’t want to eat the same thing daily. However, try not to buy drinks from the store, as they contain added sugar.

Conclusion 

So, are strawberries good for diabetes?

This type of fruit has all the vitamins and minerals you need to stay healthy. They also have a low glycemic index, meaning they won’t raise blood sugar levels. Always talk to a doctor if you’re unsure about what to eat, as they can offer the best professional medical advice. 

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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HR_author_photo_Edibel
Written by Edibel Quintero, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: March 8, 2023
6 min read 1232 Views 0 Comments
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