One Major Effect of Eating Strawberries, Says Science
When you’re facing a pile of pancakes at a restaurant or in your own home, what’s the fruit you tend to reach for? While berries of all kinds pair deliciously with fluffy pancakes, strawberries tend to be a popular choice as a pancake topping. And for good reason! Not only are they delicious, but strawberries can actually help in slowing down glucose digestion in the body, which helps with crazy blood sugar spikes after a carb-filled meal like pancakes or waffles. This one major effect of eating strawberries has been linked to preventing metabolic syndrome and type 2 diabetes.
Here’s exactly how the science behind the strawberry works, and why you should start adding a side of strawberries with your carb-filled meals. After, be sure to read our list of The 7 Healthiest Foods to Eat Right Now for even more healthy eating tips.
Enjoying sliced strawberries on top of pancakes, waffles, or even oatmeal can be a delicious—and nutritious—way to enjoy your breakfast. Even studies say so! According to a study published by the British Journal of Nutrition, adults that were given strawberries with a “high-carbohydrate, moderate-fat meal” saw a “reduction in postprandial insulin response.”
How does this translate? When anyone consumes carbohydrates, your body produces insulin, helping to break down those carbohydrates into sugar. The sugar is then released into your bloodstream and used for energy. Your body experiences blood sugar spikes each time this happens, and the more severe these spikes can be can lead to some of those common diet-related diseases like obesity, type 2 diabetes, and heart disease.
Do not fret—this doesn’t mean you can’t consume carbohydrates. In fact, it’s important to find ways to incorporate other foods into your meals that can help regulate those blood sugar spikes and make them less severe. Fiber-rich foods can help with those blood sugar spikes because they can slow down the absorption of sugar and improve blood sugar levels, according to the Mayo Clinic.
Strawberries are full of fiber! According to the United States Department of Agriculture (USDA), one cup of whole strawberries provides your body with 3 grams of fiber. This equates to around 10% to 12% of your daily recommended intake of 25 to 30 grams of fiber a day, according to the American Heart Association.
Does this mean you can eat pancakes as long as you eat strawberries? Yes—and it doesn’t have to always be strawberries, you know. This all ties back to good nutrition practices. Adding good sources of fiber into your meals helps to keep you feeling full for longer. An easy way to ensure you’re getting the proper amount of protein is by filling half your plate with fruits and vegetables, which is a recommendation that comes straight from the USDA MyPlate Dietary Guidelines.
So add a few pancakes to your plate, fill the other half with a cup of strawberries, and you’ll find yourself with a healthy meal that will keep you feeling satisfied and won’t have you going through crazy blood sugar spikes.
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