Strawberries have a low glycemic index (GI), around 40. A low glycemic index means that strawberries raise blood sugar levels slowly, helping to prevent spikes in blood sugar after eating.
This is especially beneficial for people with type 2 diabetes, where their bodies have difficulty controlling blood sugar.
A study published in the American Journal of Clinical Nutrition found that consuming strawberries helps reduce post-meal blood sugar levels in people with insulin resistance, thanks to the polyphenols in this fruit.
Polyphenols are antioxidant compounds that can block the activity of certain enzymes that break down carbohydrates, thereby reducing the amount of sugar absorbed into the blood.
Strawberries are high in anthocyanins, powerful antioxidants that can reduce inflammation and improve blood vessel function, which is beneficial for heart health and blood sugar.
Consumption of anthocyanin-rich berries, including strawberries, has been linked to a reduced risk of type 2 diabetes. Anthocyanins not only have anti-inflammatory properties but also improve insulin sensitivity, an important factor in blood sugar control.
Strawberries are also a great source of fiber. Fiber not only helps you feel full longer, but also slows down the digestion and absorption of sugar, thereby helping to maintain stable blood sugar levels.
A study from the World Health Organization (WHO) shows that a diet rich in fiber can reduce the risk of diabetes, while improving blood sugar control in people with the disease.
Adding fiber from strawberries is not only beneficial for reducing blood sugar but also helps improve digestive function and reduce the risk of cardiovascular diseases.
To get the most out of strawberries, experts recommend eating them fresh or incorporating them into a low-carb, high-fiber diet. Also, limit your intake of strawberries in the form of juice or sweetened jam, as added sugar will quickly increase blood sugar levels.
According to recommendations from the American Diabetes Association, combining strawberries with sources of protein and healthy fats will help slow the rate at which sugar is absorbed into the blood.
