Strawberries are pretty low in sugar, despite their sweet taste. As, they don’t spike blood sugar, people with diabetes can consume them regularly.
How much sugar is OK in a day for people with diabetes?
Actually, there isn’t an ideal number of carbs or sugars, a person with diabetes should consume a day. Many factors are important. For instance, body size and activity levels play a key role.
As a rule of thumb, people with diabetes should avoid excess consumption of refined grains, starchy vegetables, and fruits high in sugars.
The maximum recommended daily amount of sugar is 30g for adults. This dose is the equivalent of 7 tsp of sugar.
Certainly, you should consult your physician for your ideal daily dose of sugar.
Although fruits are packed with vitamins, minerals, and health-promoting phytochemicals, diabetics should avoid eating too many.
On the other hand, there are fruits with a pretty low sugar content, such as strawberries. In fact, strawberries are ideal for satisfying your sugar tooth!
How much sugar is in a single strawberry?
Actually, strawberries are pretty low in sugar, despite their sweet taste. 1 small strawberry has only 0.3g of sugar. A cup of sliced strawberries (165g) has about 8g of sugar.
Therefore, strawberries are considered a low-sugar fruit.
Can diabetics eat strawberries?
People with diabetes can eat strawberries regularly! They don’t spike blood sugar, as strawberries have a pretty low Glycemic Load of 1. Foods with a Glycemic Load lower than 10 don’t increase blood sugar. People with diabetes can consume these foods regularly.
But, why don’t strawberries affect blood sugar levels as much?
First, they’ve a low sugar content.
Secondly, they’re high in fiber and water. Strawberries are 91% water.
Additionally, a cup of strawberries has 3.3g of fiber, or 11% DV (Daily Value). So, we get full before consuming too many strawberries. Moreover, fiber delays the absorption of carbs and doesn’t cause a spike in blood glucose.
Furthermore, strawberries are pretty rich in vitamin C. A cup has about 90 mg of vitamin C, which is the daily recommended dose! People with diabetes should get high doses of vitamin C from food. Vitamin C plays a key role in type 2 diabetes, as it inhibits oxidative stress, improves fasting blood sugar, and reduces insulin resistance.[5,6]
Last, but not least, strawberries have a high antioxidant content. The phenolic compounds in strawberries can lower blood glucose levels.
Melatonin in strawberries is beneficial for diabetics!
Additionally, people with diabetes should eat reasonable amounts of strawberries, as they’re high in melatonin. 100g contain 1.12 mcg of melatonin.
Melatonin plays a vital role in insulin secretion. Also, melatonin is known as the sleep hormone. It regulates the internal circadian rhythm. Disturbance of this rhythm can cause glucose intolerance!
See the list of common foods rich in melatonin here.
How many strawberries can I eat a day, if I have diabetes?
Many people with diabetes are used to count carbs. The easiest way is to limit carbs up to 15g per meal.
Therefore, diabetics could eat a whole cup of sliced strawberries. It has about 13g of carbs (only 8g sugars)! Moreover, strawberries are good for weight loss. A cup has only 53 calories.
Above all, you should consult your physician about your food choices.