Diabetes mellitus, commonly called diabetes is a chronic metabolic disease condition.  Carbohydrates present in food are converted into a simple sugar called glucose within the body. This glucose travels throughout the body via the bloodstream. The beta cells of the pancreas secrete a hormone called insulin. This insulin makes blood glucose to move into cells and utilize for energy. During the disease condition diabetes, your body does not produce the required amount of insulin or does not use its own insulin as it is, leading to a rise in blood sugar levels. Elevated blood sugar levels increase inflammatory conditions and cause several health complications. (1)

Types of diabetes

There are mainly three forms of diabetes as;

• Type 1 diabetes – This is also called insulin-dependent diabetes. A type of autoimmune disease that normally occurs in childhood. Once the immune system mistakenly identifies its own beta cells of the pancreas and destroy them. The insulin is not produced as the organ is damaged permanently.
• Type 2 diabetes – This is called non-insulin dependent diabetes. The most common form of diabetes. Although the body secretes insulin, cells do not use it effectively. In the beginning, the pancreas produces more insulin to transport blood sugar into the cells. But later, it cannot keep up and glucose builds up in cells. The reasons for type 2 diabetes may include overweight, genes, broken beta cells, too much glucose from the liver and metabolic syndromes like high blood pressure, and high cholesterol.
• Gestational diabetes – This condition develops in pregnant women. Controlling gestational diabetes is important as fetal growth and development are affected by the mother’s blood sugar level. Normally this condition goes away after childbirth.
• Other forms of diabetes – Sometimes diabetes is caused by diseases of the pancreas, surgeries, medications, and infections. (1)

Disease complications

Elevated blood sugar levels can increase the risk of developing serious health complications. Cardiovascular problems, kidney diseases (diabetic nephropathy), nerve diseases (diabetic neuropathy), eye disease ( diabetic retinopathy), and gum complications are some of the complications of diabetes. Also nerve damages can cause pain, tingling, and loss of feelings. (2)

If you don’t give the diabetics the choice of low carbohydrate diet, you wont give them the choice to avoid complications.

Katharine Morrison

Carbohydrates and diabetes

At the end of digestion, all carbohydrates are digested into simpler form glucose. The amount of blood glucose present in the blood will depend on the type and amount of food consumed. Carbohydrates in the diet have the biggest effect on the blood glucose level. A person’s daily carbohydrate requirement may depend on age and physical activity. Importantly, diabetes patients have to concern about carbohydrate intake. The quality of carbohydrates is assessed using the Glycemic Index (GI). Particularly, it provides an idea about how fast the body converts food carbohydrates into glucose. Generally foods with a low GI will be beneficial for managing blood sugar levels. Importantly, a diabetic patient’s diet plan plays an important role in controlling blood sugar levels. (3)

Food strategies to control blood sugar

1. Ginger

The prominent chemical compound present in the rhizome of ginger is gingerols. Gingerols can uptake glucose into the muscle cells even without insulin. Importantly, ginger controls blood sugar levels while providing long term health benefits for people with type 2 diabetes. The ginger rhizome can be used in different forms as in fresh, dried, powder, and juice or as oil. It can be incorporated into once diet in different forms. Ginger tea, ginger lemonade, and ginger water are some forms of beverages. Also ginger is the main component of various food recipes. (4)

2. Cinnamon

Cinnamon is an aromatic spice that is used worldwide to sweeten food preparations. It is loaded with antioxidants. Furthermore, cinnamon can imitate insulin activity and increase the transport of glucose into the cells. It also increases the sensitivity of cells to insulin. In addition to that, research studies have found that cinnamon has an excellent ability to reduce fasting blood sugar. Cinnamon can be used as a supplement or powder added to foods.  (5)

3. Nuts

Walnuts, almonds, and peanuts are best known healthy nuts for diabetes. Obviously nuts have a low GI.

These nuts aid in weight loss as they promote the feeling of stomach fullness. It is because, healthy fiber, fats, and proteins present in nuts reduce the appetite. Also nuts process anti-inflammatory properties. It should be noted that eating not much than a handful will be beneficial to health. (6)

4. Turmeric

Turmeric is a prominent spice used in Asian countries for cooking purposes. One of the main chemical compound present in turmeric is curcumin. Curcumin helps to manage blood sugar levels by improving insulin sensitivity. Furthermore, turmeric improves the performance of the beta cells of the pancreas by repairing and regenerating. Also curcumin can prevent fat deposition and avoid obesity-induced diabetes. Studies also have proven that turmeric has the ability to prevent prediabetes. (7)

5. Fatty fish

Vitamin D is an important component of insulin synthesis. As it can trigger insulin-producing cells in the pancreas. Fatty fish and cod liver oil are rich sources of vitamin D. Examples for types of fatty fish are salmon, mackerel, sardines, tuna, trout, and herring. Furthermore, exposure to sunlight can increase vitamin D levels. Generally, it recommends maintaining a dose of 75 nmol/L of vitamin D content in the blood. (5)

6. Eggs

Eggs have massive health benefits. It is primarily due to egg yolk which is rich in nutrients. Also eggs have a very low GI, making them a good protein source for diabetic patients. Eating eggs help to increase insulin sensitivity. (7)

7. Vegetables

Broccoli is rich in fiber as well consist of chemicals that prevent blood vessels from damaging due to diabetes. Red onions help to reduce blood glucose in both type 1 and 2. Tomatoes are a rich source of antioxidants that protect kidney and blood vessels, which are more prone to complications of diabetes. Bitter gourd/ bitter melon is comprised of excellent anti-diabetic properties. A chemical compound called charantin present in bitter gourd can reduce blood glucose levels. Moreover, vicine and polypeptide-p are insulin-like compounds that act to reduce blood glucose levels. Furthermore, cucumber, snake gourd, bottle gourd, and green beans are beneficial vegetable varieties that help to lower blood sugar levels and maintain good health. Finally it can conclude that, consuming a wide variety of green vegetables will be helpful to maintain blood sugar levels.  (9)

8. Extra-virgin olive oil

Extra virgin olive oil is an unrefined form of olive oil-rich with antioxidants. Antioxidants reduce the damage of oxidative stress caused by high levels of blood sugar level. Furthermore, olive oil has anti-inflammatory properties. Diabetes and related complications are resulted due to long term inflammation. Oleocanthal present in olive oil is responsible for anti-inflammatory activity. (8)

9. Fruits

Fruits are a rich source of vitamins, minerals, fiber, and also carbohydrates. Most fruits have low GI which will be beneficial for diabetes patients. Berries like blueberry and strawberry, apples, and pears have a low GI. Furthermore, they packed with antioxidants, vitamins, and fiber. Citrus fruits are a good source of vitamin C, folate, and potassium.  Examples for some citrus fruits are orange, grapefruits, and lemon. Researchers have found that the antidiabetic action of citrus fruits is due to the presence of bioflavonoid antioxidants named as hesperidin and naringin. (7)

10. Sweet potatoes

Unlike white potatoes, sweet potatoes have a low Glycemic Index (GI). Furthermore, sweet potatoes are enriched with carotenoids, vitamins, minerals, and fiber. The boiled sweet potatoes provide health benefits whereas baking, roasting, and frying can worst health benefits. (6)

11. Whole grains

The digestion process slows down when the diet is loaded with fiber. Nutrients are absorbed in a slower rate to the blood maintaining a stable sugar level. Moreover, whole grains have a low GI. They have less impact on blood glucose levels. The difference between whole grains and refined grains arises at the time of processing. Generally grains contain three parts as bran, endosperm, and germ. Whole grains consist of all these three parts whereas refined grains consist of only starchy endosperm. So it consists of less fiber and nutrients. Amaranth, brown rice, millet, oatmeal, popcorn, whole wheat, whole rye, and whole oats are examples for whole grains. (1)

12. Probiotic foods

Probiotics are present in fermented foods like soy-based products and beverages like yogurt. The positive effect of probiotics on foods includes inhibition of pathobiont bacterial growth, production of short-chain fatty acids, modification of gut pH, and boosting the immune system. Patients with type 2 diabetes have an imbalanced state of microbes. Overgrowth of gram-negative bacteria resulted in chronic inflammation which will increase the risk of type 2 diabetes. Also gut microbes modulate glucagon-like peptide-1(GLP-1). It associates with increasing insulin secretion and reducing gastric emptying time. (10) 

13. Honey

Raw honey is a good source of calories, carbohydrates, vitamins, minerals, and antioxidants. The nutrition profile of raw honey is higher than that of processed honey. Honey, unlike sugar can stimulate the secretion of insulin and lower blood sugar level. Replacing sugar with raw honey will be beneficial. But consuming large amounts of honey can cause fluctuations in the blood sugar level. So, be sure to consume honey at moderate levels. (7)

14. Green leafy vegetables

Green leafy vegetables are a rich source of vitamins, minerals, protein, fiber, and antioxidants. Examples for some green leafy vegetables are spinach, cabbage, broccoli, and collard greens. These can be incorporated to once diet in the form of salads and soups. (7)

Nutrient Composition of Strawberry

Strawberry contains a huge number of nutrients. It’s rich in many nutritive and non-nutritive bioactive compounds which helps in promoting health and disease prevention.

Bio active compounds

Bioactive compounds which contain in strawberry are very important in preventing diseases in the human body. it contains a remarkably high amount of folate and Vitamin C, Anthocyanins (Pelargonidin-3-glucoside), flavanols (catechins and procyanidins) are known as the compounds with high antioxidant capacity. (1)

Strawberries contain vitamins like Thiamine(B₁), Riboflavin(B₂), Niacin(B₃), Pantothenic acid (B₅), Vitamin B₆, Folate(B9), Vitamin C, Vitamin E, Vitamin K and minerals like Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc. With these compounds, studies have shown that the phytochemicals in strawberry help in,

Disease prevention activity of Strawberry

1. Boost Your Immune
2. Reduce Inflammation
3. Prevent Cardiovascular Disease
4. Prevent Metabolic Syndrome
5. Reduce Obesity
6. Prevent Diabetes
7. Regulating Blood Pressure
8. Boost your Brain Functions
9. Anticancer Properties
10. Antimicrobial Activities

01. Boost Your Immune

Do you know Strawberry is one of the best food that can boost your immune? Strawberries are very rich in Vitamin C which is a well-known immunity-boosting Nutrient. A cup of strawberries can fulfill your daily requirement. So you can add strawberry in your daily diest and toughen your immunity. There are many other fruits like mango, papaya, Pineapple, Watermelon, Citrus fruits(orange, grapefruit) which contain Vitamin C.

Also, Antioxidants in Strawberry helps in protecting your body from free radicals. The body has many endogenous and exogenous free radicals which cause many diseases. Strawberry has marked as an excellent fruit with a wide range of beneficial effects with antioxidants in preventing disease by neutralizing free radicals. (2)

02. Reduce inflammation

Did you know that Strawberries, most the berries are the best fruits for arthritis? Arthritis Foundation has shown that strawberry is one of the best food for arthritis and they say a person can reduce C-reactive protein (CRP) to the lowest level by eating around 16 or more strawberries per week. (3).

CRP is a measure of body-wide inflammation linked to arthritis flares. Also, elevated CRP level can cause rheumatoid arthritis (RA), lupus, Ceratin types of Inflammatory bowel disease such as ulcerative colitis and Crohn’s disease, (4)

You can use olive oil, green leafy vegetables, fatty fish, almonds and walnuts, oranges also help you in reducing inflammation.

03. Prevent Cardiovascular Disease

Cardiovascular diseases are a leading global health problem and studies have shown that eating fruits inversely related to cardiovascular disease. Strawberry and blueberry are some of the best fruits which can prevent this disease. Harvard Medical college studies have revealed,

women who ate the fewest blueberries and strawberries were at increased risk of heart attack. Those who ate the most were 34% less likely to have suffered a heart attack than were women who ate the least of these fruits.

Studies say that having three or more half a cup of blueberries or strawberries per week can help in preventing heart disease amazingly. (5)

You can use Avacados, Walnuts, Beans, Dark Chocalates, Leafy green vegetables, Fatty fish as other foods that have the ability in preventing CV disease.

04. Prevent Metabolic Syndrome

Metabolic syndrome is not a specific condition. It refers to a set of disease risk factors that cause cardiovascular disease and type 2 diabetes, high blood pressure, tissue damage. As symptoms of metabolic syndrome person may have at least three out of the following five symptoms.

1. Central, visceral, abdominal obesity, specifically, a waist size of more than 40 inches in men and more than 35 inches in women
2. Fasting blood glucose levels of 100 mg/dL or above
3. Blood pressure of 130/85 mm/Hg or above
4. Blood triglycerides levels of 150 mg/dL or higher
5. High-density lipoprotein (HDL) cholesterol levels of 40 mg/dL or less for men and 50 mg/dL or less for women (6)

Having three of these symptoms signifies a higher risk of the diseases described above. Strawberries and including berries also contain Vitamin C, various phenolic compounds that can help in preventing above mentioned diseases.

Studies show that adding strawberries have a huge effect on reducing LDL-Cholesterol in your body which causes many diseases.

A 4-week intervention on 16 obese women with Metabolic Syndrome receiving two daily cups of
a strawberry drink (composed of 25 g of freeze-dried strawberry powder each), reported a significant
reduction in serum total and LDL-cholesterol levels.

This way strawberries do an excellent work on preventing these diseases and think about adding strawberry in your diet today. (7)

You can add beans, high content of fruits and vegetables, gains, low fat dairy, lean protein as other foods that helps in preventing Metabolic Syndrome.

05. Antiobesity Activities

Strawberry is an excellent source of anthocyanins and ellagic acid. Both anthocyanins and ellagic acid slow down the digestion rate of starchy foods and this controls the rising of blood sugar level when having starch meals. This effect is beneficial in people with Type 2 Diabetes also.

Anthocyanin can increase the level of the hormone adiponectin which helps in stimulating body metabolism and aids in weight lossing. (8)

Strawberry is rich with fiber and this helps in assisting weight loss. Fiber induces satiety and this may feel you full for a long time. If you are full, you will not eat other starchy or fatten foods.

You can use whole grains, vegetables, Nuts, Seeds, whole fruits (not juices) as other foods that help in reducing obesity.

06. Antidiabetic Activities

Most of the time people with diabetes often aim to have foods with a low glycemic load. So, most of the time you may have to limit certain foods. That’s true but if you are a big fan of strawberry you don’t have to stop eating this fruit.

Strawberries have a very low calory level, on average a cup of strawberries has 46 calories. You should maintain a healthy weight and this will help in reducing sugar level naturally. So, eating strawberry alone helps in reducing the sugar levels in your body. (9)

Strawberry contains fiber. Fiber can reduce the absorption of sugar in digestion. Also, It makes you feel full for longer and then this contributes to healthy weight management.

Also, Strawberry contains magnesium and this improves insulin resistance and reduces the risk of type 2 diabetes.

Vitamin C in Strawberry can lower the risk of developing type 2 diabetes, and it helps in reducing sugar levels in the blood after meals. (9)

Also, add Cinnaomon, Eggs, Tumeric, Nuts, Leafy Greens, Fatty fish and these will be help you in reducing the risk of diabetes.

07. Regulating Blood Pressure

High blood pressure has become one of the most severe diseases all over the world. High blood pressure may lead to risk of heart attacks. But this condition can be prevented just by using a healthy diet. You must need to cut down salts. And you must need to eat plenty of fruits and vegetables. When considering fruits, studies have shown that strawberry is one of the best fruits that can reduce high blood pressure.

As mentioned above diseases, strawberry is an excellent resource of anthocyanin which is a type of flavanoid and studies have shown that this has an 8% reduction in the risk of high blood pressure. Compared to other resources, strawberry is giving high enough daily requirements for the human body. (10)

One of the research has done an experiment on how 4-week strawberry intake helps in reducing blood pressure. So, they say, (11)

Daily intake of strawberries may improve endothelial function and acute changes in blood pressure, independent of other metabolic changes, and may be considered a specific food/fruit to include in a heart-healthy diet in overweight or obese subjects with moderate hypercholesterolemia.

Also, You can use Blueberry and kiwi fruit are high in anthocyanins.

08. Boost your Brain functions

The food that we eat day to day has a big impact on our health and on our brain also. If you are eating brain-boosting diet, this will help in both short and long-term brain functions.

The brain is an organ that consumes 20% of the body’s calories. So, it must need plenty of nutritious food to maintain the brain cells and the concentration throughout the day. To keep the brain healthy, we must supply nutrients like Omega-3 fatty acids which help in building and repairing brain cells. Also, antioxidants will help in reducing inflammation and stress, which can cause in aging of the brain and neurodegenerative disorders such as Alzheimer’s disease. (12)

In these diseases berries do an excellent work on,

• Reducing inflammation
• Improving Neuro cells transmissions
• Boosting memory and cognitive ability,
• Reducing the cognitive decline and neurodegenerative diseases

As, other foods that you can add in boosting your brain functions are Dark Chocolate, Blueberries, Grains, Coffee, Avacados, peanuts, Eggs, Broccoli, Soy products. (12)

09. Anticancer Properties

Cancers have become a vast disaster all over the world and it reports 606,520 cancer deaths and 1,806,590 new cancer cases in the United States. So, you see a huge amount of people are suffering from this disease. Actually this huge number is mostly because of the food we eat. Most of them have many more chemicals that cause many diseases in our body. With the accumulation of these chemicals, it causes cancers in our body.

Strawberry contains a huge number of phenolic compounds that contribute to biological properties. So, these bioactive compounds give anti-cancer properties through various functionalities such as inducing metabolizing enzymes, modulizing gene expression, etc. (13)

Also, as a huge source of ellagic acid, it can exert an anticarcinogenic and antimutagenic effect. (13)

Like this, strawberry has huge potential in preventing cancers. When considering other foods that have anti-cancer properties, you can eat Apples, Cruciferous vegetables, Carrots, Fatty fish, Walnuts, Legumes. (14)

10. Antimicrobial activities

There are trillions of microbes in our body and some may cause many diseases. So, Antimicrobial activity refers to the process of inhibiting or killing these disease-causing microbes. They can be anti-bacterial, anti-viral, or anti-fungal.

In Antimicrobial activities, strawberry does excellent work with its nutrients such as folate, Vitamin C, several phytochemicals, and phenolic compounds. According to a study, (15)

Strawberry extracts showed a zone of inhibition of up to 18 mm against E. coli through the method of agar well diffusion 

This way strawberry is doing an excellent job on Antimicrobial activity. (15)

Also, you can use these foods which have antimicrobial properties. Cinnamon, Tumeric, Honey, lemon, Moringa (16)

We think you got very informative details about the strawberry. If you have any question please ask in the comment section and share this knowledge.

Thank you.