People with diabetes can eat up to a cup of raw strawberries per day. Not only are strawberries low in sugar, but also, they contain fiber, melatonin, and vitamin C that control glucose responses!
How much sugar can people with diabetes consume per day?
Actually, there isn’t an ideal amount of carbs or sugars that people with diabetes could consume in a day. It depends on many factors, such as body size and activity levels.[1]
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 30 grams for adults. This dose is the equivalent of 7 tsp of sugar.[2]
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, like strawberries. In fact, strawberries are ideal for satisfying your sweet tooth!
How much sugar in strawberry?
Actually, strawberries are pretty low in sugar, despite their sweet taste. Raw strawberries have only 4.9 grams of sugars per 100g. A small strawberry has only 0.3 grams of sugar. A cup of sliced strawberries (165g) has about 8 grams of sugar.[3]
Therefore, strawberries are considered a low-sugar fruit. For comparison, a serving of papaya fruit contains 11 grams of sugar, while a banana contains up to 19 grams.
Can diabetics eat strawberries?
People with diabetes can regularly eat reasonable amounts of strawberries!
Raw strawberries don’t spike blood sugar, as they have a pretty low Glycemic Index of 40. Foods with a Glycemic Index lower than 55 don’t increase blood sugar. People with diabetes should consume a wide variety of such foods.[4]
Actually, all berries are beneficial for people with diabetes. Even blueberries, which have a higher sugar content than strawberries! Other favorite low-sugar berries are raspberries, blackberries, and cranberries.
Also, people on keto can eat strawberries. Actually, they’re great ingredients for a keto smoothie.
But, why don’t strawberries spike blood sugar levels?
Above all, they have a low sugar content.
Fiber
Moreover, they’re high in fiber and water. Strawberries are 91% water. Fiber delays the absorption of sugar, preventing blood sugar spikes. In addition, fiber and water reduces appetite. So, strawberries prevent overconsumption of sugar.
Vitamin C
Furthermore, strawberries are high in vitamin C. A cup provides 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]
Thus, a high daily vitamin C dosage of 1,000 mg may be beneficial for decreasing blood glucose levels, and reducing the risk of complications in patients with type 2 diabetes.[7]
Also, vitamin C is beneficial for weight loss.
So, people with diabetes should consume lots of foods high in vitamin C and low in sugars, such as berries, kiwi, broccoli, cauliflower, pepper, and tomato.
Melatonin
Moreover, strawberries have a high antioxidant content. The phenolic compounds in strawberries can lower blood glucose levels.[5]
In fact, strawberries are great natural sources of melatonin. Melatonin has powerful antioxidant properties.
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![6]
Thus, a great time to eat raw strawberries is before bed.
How many strawberries can people with diabetes eat a day?
As a rule of thumb, many people with diabetes should consume up to 15 grams of carbs per meal. Hence, diabetics could eat a whole cup of sliced strawberries. A cup has about 13 grams of carbs, of which only 8 grams are sugars!
Moreover, strawberries are good for weight loss. A cup has only 53 calories.
On the contrary, people with diabetes shouldn’t consume strawberry candies, syrups, yogurts, or juices at all. Even frozen sweetened strawberries are bad for you. All these products have too much added sugar! Only raw strawberries are beneficial.
Above all, you should consult your physician before changing your diet.
