Type 2 diabetes is a condition hallmarked by insulin resistance, where the body fails to utilize insulin well. This can result in high blood sugar levels, which can lead to heart attack, stroke, and other conditions in the long run. To prevent this from happening, people with diabetes need to eat the right kind of food. The good news is berries make for great additions to any diabetic’s diet. They’re nutritious and don’t spike blood sugar levels like other foods. That said, some berry variants perform better than others when it comes to diabetes management. If you’re looking to keep your blood sugar levels down, then be sure to familiarize yourself with these beneficial berries.
Cranberries are delicious, low-calorie berries that help fight insulin resistance. They’re rich in polyphenols, which may help lower blood sugar levels by improving the body’s sensitivity to insulin.
Like most berries, cranberries have a low glycemic index (GI) of 42. That means they don’t spike blood sugar levels as quickly as high-GI fruits, such as pineapples and watermelon.
The miracle berry is a taste-modifying superfruit that is perfect for people with diabetes. Made from Synsepalum dulcificum, this natural sugar substitute allows users to experience ‘sweetness’ without spiking their glucose levels. This action is made possible by miraculin, a molecule that activates the tongue’s sweet taste receptors. That way, any sour or tart food you eat ends up ‘sweet’.
With the miracle berry, you can fight sugar cravings and better maintain your blood glucose levels.
Blueberries are low-calorie, low-GI berries that are great for people with diabetes. They contain anthocyanins, which help boost insulin secretion while decreasing insulin resistance.
A study has also shown that blueberries may help reduce postprandial hyperglycemia or an immediate blood sugar level spike after eating. This condition can increase heart disease risk if left uncontrolled, that’s why it’s good to add blueberries (and other berries) to every meal.
Blackberries are healthy fruits that benefit people with type 2 diabetes and other conditions. Rich in anthocyanins, they may help improve insulin secretion and curb insulin resistance. They also contain tannins, which may lower blood sugar levels by slowing down glucose absorption in the intestines.
Raspberries are teeming with nutrients that help with diabetes management. Like blueberries, they have anthocyanins that prod the body to secrete more insulinーwhile making it more ‘sensitive’ to the hormone’s action.
Even more, raspberries contain antioxidant and anti-inflammatory compounds that help reduce heart disease risk. Diabetes, after all, is a catalyst for heart disease.
Berries are not only delicious, but they may help in managing your blood sugar levels as well. So whether you’re looking for a healthy snack or a new ingredient for your meals, make sure to consider these five diabetic-friendly berries.
Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and helps companies connect with clients. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.
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