Berries and Diabetes: List of Berries for Diabetics to Eat

Table of Content

• What is Diabetes?

• Symptoms of Diabetes

• List of Berries for Diabetics to Eat

• Ways to Consume Berries

• Take-Home Points

• FAQ on Berries and Diabetes

Introduction

Excessive amounts of sugar intake can cause diabetes. Though fruits are rich in nutrients, some varieties have a higher sugar content than others. To satisfy your sweet tooth without harming your body, you must know which fruits have the lowest sugar content. Whether you enjoy blueberries, strawberries, or any other kind of berries, they are all good for diabetes. Berries stand out as being a diabetes superfood, according to the ADA, because they are loaded with fibre and antioxidants. Let’s take a look at the types of berries for high blood sugar along with some benefits.

What is Diabetes?

Diabetes mellitus, popularly known as diabetes, is a metabolic condition that raises blood sugar levels. Insulin is a hormone that transports sugar from the blood into your cells where it can be stored or utilized as fuel. When you have diabetes, your body can't use the insulin it does make or doesn't produce enough of it. Diabetes-related high blood sugar left untreated can harm your kidneys, nerves, eyes, and other organs.

Symptoms of Diabetes

• Increased sugar levels.

• Increased thirst

• Weight loss

• Frequent urination

• Blurry vision

• Extreme fatigue

• Sores that don't heal

List of Berries for Diabetics to Eat

There are seven different types of berries and all these types have different benefits. The seven types of berries and their benefits are as follows:

• Raspberries: Raspberries have a lot of fibre. Consequently, your stomach feels full for a very long time after eating these. It also helps with weight control. Red Raspberries' glycemic index (GI) is 32. The GI is a metric that gauges how quickly any carb-containing food can raise your blood sugar levels. Raspberries have a significantly lower sugar content than other fruits. Only 4.4 grams of sugar are present per 100 grams of this berry. They become less likely to cause an increase in your blood sugar levels.

• Strawberries: Magnesium and vitamin C are both abundant in strawberries. Magnesium can assist to improve insulin resistance and help in controlling diabetes, and vitamin C is high in antioxidants and helps in lowering complications associated with diabetes. Not to mention, they are a good source of dietary fibre, which reduces sugar absorption rate, hence raising blood sugar levels and promoting satiety. One cup of these fruits only has about 7-8 g of carbohydrates and 35–40 kcal, making them low glycemic fruits that are highly recommended for diabetics.

• Blackberries: Compared to other fruits, blackberries won't significantly raise your blood sugar levels. These berries contain the highest anthocyanin concentrations and are strong in fibre which might help reduce sugar levels.

• Blueberries: Smoothies with blueberry bioactive increased insulin sensitivity in people with insulin resistance. Blueberries have a glycemic index of 5. This blueberry, peach, and chia seed parfait will satisfy your sweet taste. These numbers make blueberries a good candidate for people that want to satisfy their sweet tooth and also do not want to spike their blood sugar levels. 

• Goji berry: The blood sugar release can be regulated with the aid of goji berries. Blood insulin and glucose levels are maintained in balance by goji berries. Goji berries were associated in a research study with higher HDL levels in persons with type 2 diabetes. As the "good" cholesterol, HDL. Goji berries are used in Chinese medicine for other conditions besides diabetes to help with ageing, to strengthen the kidneys and liver, and to help the eyes. Drinking goji juice daily might help with energy levels, better sleep, capacity to focus, and reduced weariness and stress.

• Acai berry: These acai berries are also known as purple berries. The grape-like berries known as acai berries have gained popularity because of their high mineral and antioxidant content. These deep purple berries are delicious in smoothies and are also good for your heart, blood sugar, and digestion. It aids in lowering blood sugar. Acai fruit has a lot of polyphenol chemicals, which can alter how your body digests carbohydrates and possibly increase your feeling of fullness.

• Incan berries: The Inca golden berry, like acai and quinoa before it, is a New World superfood that is captivating everyone from health-conscious snackers to upscale chefs. The antioxidant content of Inca golden berries is even higher than that of their sibling superfruit, the goji berry. This may lessen the risk of organs, such as liver and kidney damage. The best part is that these advantages come with a minimum sugar level. This low sugar level makes it a good diet for diabetic patients. 

Ways to Consume Berries

You can include berries in your diet in many ways and consume them. Some of the ways are:

• A good way to consume berries is with Yogurt.

• You can add berries to cold or hot cereal for breakfast in the morning. or at any time of the day.

• For a blackberry milkshake, combine them with low-fat vanilla ice cream. Your taste receptors will spin when you drink this homemade shake.

• With walnuts, your preferred grating cheese, and a low-fat vinaigrette, you may add them to any salad of fresh spinach.

• When making waffles or pancakes, you can add berries to the batter or top the finished stack with them!

• While making vanilla cupcakes or vanilla pudding, you can add blackberries on top.

• While making muffins, you can combine yoghurt with fruit flavouring, mashed bananas, and blackberries.

• Add some berries to your peanut butter and banana sandwich to add some flavour and enjoy something different.

• Grilled chicken with this blackberry sauce can be a great option to include berries in your diet.

Take-Home Points

If you are running strictly on your diet, you can definitely add berries to your diet. Berries are healthy and have a number of positive health effects, especially for diabetic patients. So these berries can be a great alternative to the sweet and might satisfy your cravings too. Do know that these berries can be consumed in moderation as part of a nutrient-rich, well-balanced diet. 

References

• https://diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202899/ 

• https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20057835