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It is true that the strawberries they raise blood sugar? When it comes to fruit and blood sugar levels, there are many false beliefs, as are the doubts that revolve around the topic. So whether strawberries raise blood sugar is a question that arises not only among those who suffer from diabetes or have the problem of high blood sugar, but also those who simply want to keep their blood sugar levels under control, which can fluctuate over time. increase the risk of being overweight and of a series of disorders and diseases, including type 2 diabetes. Strawberries, in season from April to July, are first and foremost a functional food with numerous health benefits, as highlighted by a review by Education. But do strawberries raise blood sugar? We turned the question to Francesca Berettanutritional biologist, author of the book Belly down… cheer up!.
What is the glycemic index of strawberries?
«The consumption of strawberries, like all fruit, raises glycemia, i.e. the level of sugar in the blood because it contains sugars, including fructose. However, you shouldn’t worry too much about this effect because strawberries have a low glycemic index” explains nutritionist Francesca Beretta. «By eating strawberries, blood sugar levels will rise very slowly, without glycemic peaks, therefore without the rapid variations which, over time, make you gain weight and create health problems, including diabetes. This fruit in fact has a glycemic index of 25 and therefore a slightly lower impact on blood sugar levels even than many other seasonal fruits such as apricots and plums. This is due to the presence of fibers which slow down the absorption of sugars and allow the slow release of energy.”
Can those suffering from high blood sugar eat strawberries?
«Absolutely yes says nutritionist Francesca Beretta. «The belief that diabetic people cannot eat fruit is false. Even those who suffer from high blood sugar can eat fruit, as long as they do so in the right quantities and preferring varieties with a lower glycemic index, such as strawberries, which are among the fruits that least raise blood sugar levels and can therefore be consumed without problems.”
How many strawberries can you eat every day?
“The guidelines for healthy eating they recommend the consumption of three portions of fruit a day, approximately equal to 300 or 400 grams” says nutritionist Francesca Beretta. «The ideal would be to rotate the different seasonal varieties to ensure excellent diversity of nutrients. Let’s say that you can easily consume up to 3 ounces of strawberries a day, which corresponds more or less to around twenty fruits.” The health benefits? Strawberries, as highlighted in several studies, are a mine of antioxidants that help counteract oxidative stress and inflammatory states. In fact, they contain a high quantity of anthocyanins, pigments responsible for their red colour, polyphenols, ellagitannins and flavonones. Recently published research has highlighted that strawberries are a useful source of vitamin C and folic acid and may help improve the antioxidant potential of low-density lipoprotein, also known as bad cholesterol, in healthy young women.
When to eat strawberries?
Is it better to eat strawberries for breakfast, after meals, or as a snack? In reality, any time of day is the right time to consume fruit, including strawberries. «Personally I recommend consuming them as snacks between one main meal and another. In fact, strawberries have a good satiating power, due to the large quantity of water and fibre, and provide very few kilocalories, around 30 per 100 grams. They are also good at the end of a meal. A couple of strawberries are an excellent solution to quench the craving for dessert that may appear at the end of lunch or dinner.”
How to combine strawberries at the table to avoid raising blood sugar levels?
«Fortunately, strawberries have a low glycemic index. This means that the impact on blood sugar is very small. To tone it down further, you can consume strawberries as a snack together with some hazelnuts, almonds or walnuts. The fats and proteins in nuts will help maintain the glycemic curve, without forming peaks.”
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