Berries (all but cranberries, which are highly acidic) are some of the best fruit for a person with diabetes to eat. The alkaline fruits are delicious and sweet but one of the best things about them are that they’re low are the glycemic index.
The glycemic index is a scientific representation which shows how carbohydrate-containing foods are ranked. Foods that have a high score on the charts rapidly raise blood sugar, and foods that score low raise blood sugar slowly. According to the chart, low ranking-GI foods score below 55, intermediate foods rank between 55 and 70 and high GI foods score above 70. Fresh raspberries, blackberries, strawberries and blueberries all have scores below 40.
If a person has diabetes, the key to keeping their blood sugar under control is to both, consume foods with low glycemic indexes and to use portion control. Thanks to the low-carbohydrate density of berries diabetics could safely eat them. For diabetics, good serving sizes for berries are as such:
Strawberries = 1¼-cup serving
Blueberries = 3/4 cup
Blackberries = 3/4 cup
Raspberries = 1 cup
Fruits like berries contain fructose, a natural sugar that doesn’t require insulin to be metabolized. Strive to consume at least two servings of berries each day.
