Tag: raise

Do strawberries raise blood sugar? – Italian cuisine reinvented by Gordon Ramsay


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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Foods that raise blood pressure: here are the unsuspected ones – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana


Sedentary lifestyle, stress, smoking, alcohol, but also a shopping cart with too many foods that raise blood pressure and therefore very careless about the health of our body. These are the main causes of high pressureor the increase in blood pressure, a problem which according to the National Congress of the Italian Society of Arterial Hypertension involves approximately 17 million people throughout Italy. Here are the foods that raise blood pressure, the consumption of which should not be exaggerated for the good of our heart and our arteries.

Label and sodium

Certainly among the foods that raise blood pressure there are those that contain excessive quantities of sodium. In products such as cured meats, sausages, raw ham and hamburgers, this element is used both as preservative and to prevent contamination. A similar argument applies to the frozen chicken and for those industrially derived foods, such as nuggets breaded, which can contain approximately 600 mg of sodium per 100 grams. Before buying them at the refrigerated counter, therefore, it is important to read the label carefully, to avoid unpleasant surprises.

Watch out for the soup

According to research from a few years ago byAmerican Heart Associationeven the unsuspected ones soups based on vegetables can contribute to worryingly raising blood pressure levels. But in this case a clarification is necessary: ​​the reference from the AHA, a US non-profit organization that works to reduce deaths caused by heart problems and strokes, founded in 1915 and based in Dallas, is aimed in particular at soups already ready sold in the supermarket, often rich in sodium. You need to be decidedly more relaxed about those prepared at home. The advice, also in this case, is to check the nutritional values ​​of the package or jar before purchasing.

Soy is better

To be consumed in moderation for the sake of our balance, furthermore, there are also the coffeealthough a very recent Italian study claims that coffee does not raise blood pressure, sugar, chocolate, honey and licorice: all foods that raise blood pressure if ingested in large quantities. To improve circulation, remembering to constantly keep blood pressure levels under control, the American Heart Association finally recommends replacing some carbohydrates refined with foods rich in soy or milk proteins.

Pasta, how to eat it so as not to raise your blood sugar – Italian Cuisine


In order not to raise the sugar level too quickly and promote health problems, it must be prepared with the right ingredients. Here is a series of useful tips to put into practice in the kitchen

There pasta it is one of the most loved foods and often also the first one that is easily given up at the table, especially if you have it weight or health problems such as high blood sugar. "Pasta, contrary to popular belief, is a food that should not be eliminated, but rather consumed in the right quantities and combined with the right foods so as not to raise the blood sugar level too quickly, that is, the blood sugar" says the nutritionist Nicoletta Bocchino. «First of all, it is enough to avoid associating it in the same meal with other sources of carbohydrates such as bread, but also pizzas, sweets and desserts. Excessive consumption of these foods causes blood sugar levels to rise and then quickly collapse, stimulating an overproduction of insulin, which triggers a whole series of mechanisms that favor the onset of overweight, type 2 diabetes and many others. other disorders , says the expert, who here suggests a series of tips on how to eat it so as not to raise blood sugar.

Bring it to the table whole and cooked al dente

«Compared to refined pasta, wholemeal flour pasta has a lower glycemic index and load, consequently causing blood sugar levels (glycaemia) to rise and fall less rapidly. The merit is due to the presence of soluble fibers, which have hypoglycemic properties ”, explains nutritionist Nicoletta Bocchino. To further lower the glycemic index of the dish, that is the speed with which blood sugar levels rise after eating it, it must be brought to the table al dente. «Prolonged cooking makes the starches in which it is rich more assimilable. He also promoted the classic cold pasta recipes such as salads. The advantage? "Cooling in the refrigerator makes starches less assimilable."

Avoid that scondita and eat it with vegetables

Unseasoned pasta has a higher glycemic index than that sauteed in a pan with extra virgin olive oil and vegetables. «Vegetables, especially leafy ones, are excellent allies to keep blood sugar levels stable. Combined with pasta, they make the absorption of sugars in the intestinal tract slower. The merit is always due to the richness of soluble fibers that form a sort of gel inside the stomach which together with the good fats of the oil slow down their absorption ", says nutritionist Nicoletta Bocchino.

Yes also to spaghetti with fish

«Fish is a low glycemic index food. It provides proteins that help keep post-meal blood sugar at bay because they slow down the absorption of carbohydrates from pasta. Thanks to the high content of polyunsaturated fatty acids, they give satiety, allowing you to reduce the portions at the table and consequently the glycemic load of the meal ".

5 ingredients to add to the pasta to avoid raising your blood sugar

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