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Many people with diabetes wonder if they can include berries in their diet. Berries are nutritious and contain antioxidants, but their natural sugars can impact blood sugar levels. Understanding portion sizes and practical eating tips can help diabetics enjoy berries safely.
Nutritional Benefits of Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are low in calories and high in fiber. They provide essential vitamins and antioxidants that support overall health. The fiber content helps slow digestion, which can moderate blood sugar spikes.
Portion Sizes for Diabetics
Controlling portion sizes is key for diabetics when consuming berries. A typical serving size is about ½ cup of fresh berries, which contains approximately 7-10 grams of carbohydrates. Eating larger portions can lead to higher blood sugar levels.
Practical Eating Tips
To enjoy berries without affecting blood sugar, consider the following tips:
- Pair berries with a source of protein or healthy fat, such as Greek yogurt or nuts.
- Eat berries as part of a balanced meal rather than alone.
- Monitor blood sugar levels after consuming berries to understand individual responses.
- Choose fresh or frozen berries without added sugars.
- Limit intake to one serving per meal or snack.