Strawberry And Diabetes – What Is The Impact In 2024?
Updated on
- Written by Christine VanDoren, Nutritionist
Medically reviewed by
Melissa Mitri, MS, RD
Strawberries, known for their vibrant color and delightful taste, are popular fruit that can be enjoyed in various forms. For individuals with diabetes, though, concerns about blood glucose levels can sometimes arise when they look at strawberries.
Actually, strawberries and diabetes can be a good combination due to their nutrient profile and low glycemic index.
Strawberries are healthy in many ways, as they’re rich in vitamins and fiber, which can smooth out blood sugar peaks.
This article will tell you everything you need to know about the benefits of strawberries for diabetes, the potential risks of consuming too many, and how to incorporate them into a diabetes-friendly diet.
Is Strawberry Good For Diabetes?
Yes, strawberries are good for those with diabetes. The tasteful berry can take care of your sweet tooth while also being low in calories and high in fiber.
Those with diabetes don’t need to worry about strawberries having an adverse impact on blood sugar levels when consumed in moderation.
Strawberry Nutrition Facts
Strawberries are not only a delicious treat but also a nutrient powerhouse. They are an excellent source of vitamin C,[1] a vital nutrient known for its immune-boosting properties and antioxidant benefits. A cup of fresh strawberries provides approximately 98 milligrams of vitamin C,[2] which is even more than is in many supplements.
Additionally, strawberries are low in calories and high in fiber, a great choice for those looking to manage their weight and blood sugar levels.
Like many fruits, their levels of nutrition and fiber balance out their natural sugar content. Recent studies suggest that enough fruit consumption may even decrease the risk[3] of developing diabetes.
Benefits Of Strawberry For Diabetes
Regulating Blood Glucose Levels
Despite their natural sweetness, strawberries have a low glycemic index,[4] or GI, value, which means they have a minimal impact on blood sugar levels. This makes them suitable for individuals with diabetes who need to manage their blood sugar.
The fiber content in strawberries also helps to slow down the absorption of sugars into the bloodstream, further supporting stable blood glucose levels.
Rich In Vitamin C
Vitamin C plays a crucial role in maintaining overall health. Strawberries are rich in vitamin C, which has been linked to better glucose control[5] in people with diabetes and is an important part of any healthy diet.
Vitamin C is also an antioxidant, a powerful anti-aging compound. Antioxidants can help protect cells from damage caused by harmful free radicals, which are known to contribute to the development of chronic conditions like diabetes.
High In Fiber
Strawberries are an excellent source of dietary fiber, with approximately three grams of fiber per cup. Fiber[6] is an important nutrient for individuals with diabetes, as it helps control blood sugar levels and improves digestion. Since fiber cannot be digested, it slows down the speed of food digestion.
Consuming fiber-rich foods like strawberries can aid in slowing down the absorption of glucose, preventing blood sugar spikes, and promoting a feeling of fullness. This fullness can also help you eat less – and help you lose weight if you need to.
Most healthy diabetes foods are similarly high in fiber which is one way it helps balance blood sugars.
Healthy Snack Option
Having a sweet tooth can pose challenges for individuals with diabetes when it comes to making healthy snack choices. Eating strawberries can be a satisfying and guilt-free option to satisfy unhealthy cravings.
Their natural sweetness and low-calorie and low-carb content make them an ideal choice for a diabetes-friendly snack. Of course, they should still only be indulged in limited amounts, and other healthy snacks can help create a balanced diet.
Risks Of Eating Too Much Strawberry
Blood Sugar Spikes
While strawberries have a low glycemic index, they still contain natural sugar. For this reason, consuming excessively large quantities in one sitting may still cause a spike in blood sugar levels.
It is, therefore, important to practice portion control and monitor individual blood sugar responses when incorporating strawberries into your diet.
Most fruits for diabetes can be eaten in small amounts, and strawberries are the same. Strawberries should be perfectly safe if you don’t get carried away and eat too many.
Allergic Reactions
Although rare, some individuals may be allergic to strawberries. Allergies can manifest as mild symptoms such as itching or more severe reactions like difficulty breathing.
If you experience any adverse reactions after consuming strawberries, stop eating them immediately. Monitor your symptoms if they get bad enough that you need medical attention, and tell your medical provider about them before eating them again.
Interactions With Medications
If you are taking certain medications, such as blood-thinning medications or ACE inhibitors, it’s recommended to consult with your doctor before eating strawberries. This is because strawberries contain salicylates, which may interact with certain medications like these.
While interaction is unlikely unless you were eating a very large amount, it’s always best to play it on the safe side.
Pesticide Residue
Conventionally grown strawberries may contain pesticide residues, posing potential health risks. Opt for organic strawberries whenever possible to minimize pesticide exposure or thoroughly wash conventionally grown strawberries before consumption.
How To Add Strawberry To A Diabetes Diet
You should consume no more than a cup and a quarter[7] of strawberries per day if you have diabetes. That’s more than the recommended portion for any other fruit. You can also eat them with other foods, such as meat or fish, for protein, for a more balanced experience.
You can eat strawberries as a refreshing and nutritious snack or try one of these ideas for a bit more fun.
- Smoothies: Blend fresh or frozen strawberries with low-fat yogurt or a milk alternative for a delicious and fiber-rich smoothie. Turning strawberries into a strawberry drink adds a bit of fun to your day.
- Salads: Toss sliced strawberries into salads for a burst of flavor and added sweetness. This combines them with other sources of nutrition and makes an everyday salad a lot more interesting. Win-win!
- Desserts: Use strawberries as a topping for sugar-free yogurt, or indulge in a small portion of a strawberry-based dessert made with sugar substitutes. A very small squirt of honey can also dress up a few strawberries into a sweet dessert – in moderation since honey is still sugar.
The Takeaway
If you’re wondering, “Is strawberry good for diabetes?” it definitely can be in moderation. Strawberries can benefit a diabetes diet due to their low glycemic index, vitamin C and fiber content, and delicious taste.
However, it is essential to practice portion control, monitor blood sugar levels, and consider any individual allergies or possible medication interactions.
As with any dietary changes, consulting with a healthcare professional or registered dietitian for personalized guidance is recommended. If you have diabetes and plan on adding strawberries regularly to your diet, consult a health professional for advice.
Frequently Asked Questions
The glycemic index of strawberries is relatively low, typically ranging from 40 to 60, depending on various factors such as ripeness and preparation methods. This means they have a minimal impact on blood sugar levels when consumed in moderation.
Strawberries are relatively low in sugar compared to many other fruits. A cup of strawberries contains about seven grams of sugar,[8] making them a suitable choice for individuals with diabetes when consumed as part of a balanced diet.
Strawberries can be included in your daily diet, provided you monitor portion sizes and consider your overall carbohydrate intake. Remember to maintain a balanced and varied diet by including other fruits, vegetables, proteins, and whole grains.
While strawberries do contain natural sugars, their low glycemic index and fiber content help prevent rapid spikes in blood sugar levels. However, individual strawberry responses may vary, so you should monitor blood sugar levels and adjust portion sizes accordingly.
+ 8 sources
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- Mason, S.A., Bodil Steen Rasmussen, Loon, van, Salmon, J. and Wadley, G.D. (2018). Ascorbic acid supplementation improves postprandial glycaemic control and blood pressure in individuals with type 2 diabetes: Findings of a randomized cross-over trial. [online] 21(3), pp.674–682. doi:https://doi.org/10.1111/dom.13571.
- Nih.gov. (2020). Office of Dietary Supplements – Vitamin C. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- Muraki, I., Imamura, F., Manson, J.E., Hu, F.B., Willett, W.C. and Rob (2013). Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. [online] 347(aug28 1), pp.f5001–f5001. doi:https://doi.org/10.1136/bmj.f5001.
- Mayo Clinic. (2022). Low-glycemic index diet: What’s behind the claims? [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/low-glycemic-index-diet/art-20048478
- Ashor, A.W., Werner, A.D., Lara, J.M., Willis, N., Mathers, J.C. and Siervo, M. (2017). Effects of vitamin C supplementation on glycaemic control: a systematic review and meta-analysis of randomised controlled trials. [online] 71(12), pp.1371–1380. doi:https://doi.org/10.1038/ejcn.2017.24.
- Mayo Clinic. (2022). How to add more fiber to your diet. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- Mayo Clinic. (2022). Diabetes diet: Should I avoid sweet fruits? [online] Available at: https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20057835
- Wergin, A. (2015). Strawberries: A nutrient powerhouse. [online] Mayo Clinic Health System. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/strawberries-a-nutrient-powerhouse#:~:text=Strawberries%20are%20also%20naturally%20low,sugar%20per%201%2Dcup%20serving.
Written by:
Christine VanDoren, Nutritionist
Medically reviewed by:
Medically reviewed by:
