"No sugar!": the strawberry diet for type 2 diabetes
Strawberries are delicious and flavorful berries, rich in ascorbic acid, antioxidants, and polyphenols. The presence of unique micronutrients makes them an indispensable dessert for people with type 2 diabetes. Antioxidants and dietary fiber, which are contained in strawberries, reduce blood glucose levels, normalize blood pressure, and reduce vascular permeability. The strawberry diet is a simple, healthy, and delicious way to improve your well-being, feel energized and even beat sugar!
The phenomenon of strawberries: "not the real fruit."
Although we call strawberries a "berry," they are not actually a fruit, botanists say. It's a multi-fruited plant that consists of many tiny individual fruits. The brown or whitish specks that we think of as seeds are the actual fruit. Thanks to these "seeds," it contains a lot of fiber.
Strawberries are a source of valuable micronutrients such as vitamins C, E, and folic acid. However,100 g of berries contain only 32 calories.
Berries with a low glycemic index are very useful for people with type 2 diabetes. Doctors advise consuming 2 servings of strawberries daily for people with diabetes and overweight.
The Mayo Clinic Medical Research Center recommends that type 2 diabetics consume 15 grams of carbohydrates daily. Despite the presence of fructose, the best source of glycides for people with diabetes is fruit.
Daily servings of fruit that contain 15 g of carbohydrates are:
- 1/2 medium apple or banana;
- 1 cup blackberries;
- 3/4 cup blueberries;
- 1 cup raspberries;
- 1+1/4 cup strawberries;
- 1 cup sliced melon.
Given the low GI of strawberries, the daily portion of berries can be doubled. This allows you to use it not only as a separate dessert, but also in smoothies, smoothies, and fruit salads.
Useful properties of strawberries for diabetics
Strawberries are a treasure trove of nutrients useful for people with type 2 diabetes:
Vitamin C - regulates elevated blood sugar levels, and takes an active part in the formation of blood vessels, cartilage, muscles, and collagen in the bones. It plays an important role in tissue healing processes. A serving of berries contains a daily allowance of 58.8 g of nutrients.
Vitamin E - a powerful antioxidant that is essential for maintaining healthy skin, retina, blood vessels, and immunity.
Folic acid - supports the body's natural defenses, takes part in the production of healthy red blood cells, and supports the cardiovascular system in patients with type 2 diabetes.
Anthocyanins - polyphenolic compounds that are responsible for the color of the berries, strengthen blood vessels, lower blood pressure, and support the cardiovascular system.
Flavonoids - have an antioxidant effect, reduce blood clotting, decrease capillary fragility and permeability, and improve metabolism.
Dietary fiber and diabetes
According to the University of California Berkeley Wellness Encyclopedia of Food and Nutrition, a half glass of strawberries contains more fiber than a slice of whole-grain bread. Numerous scientific studies published in the publication confirm: a high-fiber diet improves glycemic control, reduces hyperinsulinemia, and lowers plasma fat concentrations in patients with type 2 diabetes.
Fiber is the dietary fiber of plants that improves the digestive tract, helps cleanse the body of toxins and heavy metals, improves metabolism, and normalizes blood glucose levels.
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Strawberry and carrot smoothie - a healthy drink
A delicious, refreshing drink high in vitamins and antioxidants, it normalizes blood pressure and blood sugar levels, supports the cardiovascular system, and saturates the body with a daily allowance of vitamin C.
- 1 cup nonfat Greek yogurt or 1/2 cup nonfat cow's or vegetable milk
- 1/2 cup carrot juice
- 1/2 cup orange juice
- 1/2 cup frozen pineapple chunks
- 1/2 cup frozen unsweetened sliced strawberries
Place ingredients in a blender, chop until smooth. Enjoy a delicious and healthy drink every day!
It is commonly believed that all sweet fruits are harmful to people with type 2 diabetes. But modern research proves that sweet and sour fruits and berries, such as strawberries, are not only a delicious and nutritious dessert but also a healthy product for diabetics. Enjoy nature's gifts and stay healthy!