Berries for Diabetics: The Real Truth

Diabetes type 2 (T2D) is rapidly spreading worldwide and is now seen as a global health challenge. While medications are important, they can be costly and often bring side effects. This is why nutrition therapy plays a key role in preventing and managing diabetes. Fruits, vegetables, legumes, and whole grains are rich in complex carbs and bioactive compounds that help. In particular, berries are packed with polyphenolic flavonoids which have shown anti-diabetic properties in various studies.

What are Berries?

Berries are small, colorful, juicy fruits that usually taste sweet, sour, or tart. They are rich in fiber, antioxidants, vitamins, and minerals. Some common edible berries are strawberries, blueberries, blackberries, raspberries, red currants, and mulberries. For diabetics, berries are considered a superfood due to their ability to lower blood sugar spikes and improve overall health. Let’s focus on strawberries and mulberries.

Strawberry and Diabetes

Many diabetics hesitate to eat fruits, fearing high sugar. However, the American Diabetes Association recommends strawberries as a safe fruit choice. With a low glycemic index (40) and only 33 calories per 100 g, strawberries are light, nutritious, and blood sugar-friendly. They are rich in potassium, magnesium, zinc, phosphorus, and vitamins B6, E, K, and A. Studies show strawberries improve insulin sensitivity, reduce oxidative stress, and help prevent complications like neuropathy and retinopathy. Just 3–4 strawberries or adding them to smoothies can be beneficial.

Mulberry and Diabetes

Mulberries are low-calorie fruits loaded with polyphenols, flavonoids, anthocyanins, and essential vitamins. Traditionally used in oriental medicine, mulberries help in diabetes prevention and also support heart and brain health. Their anthocyanins have antioxidant, anti-inflammatory, and neuroprotective properties. Regular consumption helps in managing blood sugar, lowering cholesterol, and protecting against chronic diseases.

Conclusion: Both strawberries and mulberries are excellent choices for diabetics. Their nutrients, antioxidants, and low sugar content make them a safe and beneficial addition to a diabetes-friendly diet.

To Read More about this, visit our blog.

https://www.freedomfromdiabetes.org/blog/post/berries-for-diabetics-real-truth/392