Berries may improve your blood sugar and insulin levels. Test-tube and human studies suggest that they may protect your cells from high blood sugar levels. Help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals fruits.
Importantly, these effects appear to occur in both healthy people and those with insulin resistance สมัคร UFABET
In one study in healthy women, eating 5 ounces (150 grams) of puréed strawberries or mixed berries. With bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone.
Moreover, in a six-week study, obese people with insulin resistance. Who drank a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies.
SUMMARY Berries may improve blood sugar and insulin response when consumed with high-carb foods
or included in smoothies.
3. High in fiber
Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract. Leading to reduced hunger and increased feelings of fullness.
This may decrease your calorie intake and make weight management easier.
What’s more, fiber helps reduce the number of calories you absorb from mixed meals. One study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day.
In addition, the high fiber content of berries means that they’re low in digestible or net carbs. Which are calculated by subtracting fiber from total carbs.
Here are the carb and fiber counts for 3.5 ounces (100 grams) of berries:
- Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
- Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
- Strawberries: 7.7 grams of carbs, 2.0 of which are fiber
- Blueberries: 14.5 grams of carbs, 2.4 of which are fiber
Note that a typical serving size for berries is 1 cup. Which converts to about 4.4–5.3 ounces (125–150 grams) depending on the type.
Because of their low net carb content, berries are a low-carb-friendly food.