Dietitians rank #1 Berry for High Blood Sugar....
Berries are one of the few noticeable exceptions to the general misconception that fruit is harmful for your blood sugar; since they are rich in fibre and low in sugar, berries won't significantly spike your blood sugar levels. But one fruit in particular stands out in this regard: raspberries are the greatest berry for high blood sugar, say qualified dietitians. And it is only one of the unintended consequences of eating raspberries. They not only take first place in the competition for having the most fibre, but they also have the least amount of sugar. They also contain a tonne of other healthy chemicals.
That may help to explain why eating raspberries with a meal resulted in decreased post-meal insulin levels in pre-diabetic persons with insulin resistance, according to a 2019 research published in Food & Function.
The Relationship Between Food and Health: Blood Sugar
The glycemic index calculates how much a certain item will raise your blood sugar. Fitness Clone editor Juliana Tamayo, RDN, claims that raspberries have a 32 glycemic index, which is regarded as "low." It is a notable meal choice for diabetics as a result.
The benefits of raspberries for treating high blood sugar
Raspberries also provide a staggering 8 grammes of fibre per cup, which is 29% of the daily recommended amount. About half of the overall carbohydrate load, which also includes sugar, is made up of fibre.
This indicates that eating raspberries won't cause your blood sugar to spike as much since fibre is absorbed and digested more gradually, according to Tamayo.
Flavonols and anthocyanidins, two forms of antioxidants that are especially abundant in raspberries. By slowing down digestion and obstructing certain digestive enzymes, anthocyanins may help reduce blood sugar increases.
According to Sara Chatfield, RDN of Health Canal, "The anthocyanins in raspberries have been associated to reduce blood glucose and insulin levels." Additionally, the tannins prevent some enzymes from breaking down carbs, which lowers blood sugar levels. Consuming raspberries has also been associated with positive improvements in intestinal health, which may help with improved blood sugar regulation.
RASPBERRIES: How to Eat Them to Control Blood Sugar
While raspberries are entirely OK to eat on their own, Tamayo advises pairing them with a protein source for the greatest blood sugar management. She suggests serving them with cottage cheese, unsweetened Greek yoghurt, or a few almonds.
The good fats and proteins in the nuts, which further slow down digestion, will increase their potency if you add them to a handful of nuts, explains Dana Ellis Hunnes, RD, a senior clinical dietitian at UCLA Medical Center and the author of Recipe For Survival.
Even better, add the raspberries and almonds to a hearty dish of high-fiber oatmeal for even more blood sugar regulation.
COMMENTS