Berries and Blood Sugar

Berries have sugar, but often less than many other fruits. Studies are finding that berry consumption in the form of fruit or juices reduces increases in blood sugar and insulin levels in obese and overweight individuals. It does the same in those with metabolic syndrome, a precursor to diabetes. Berries may also play a role in prevention of diabetes or its complications. Berries blunt rises in blood sugar when carbohydrates are consumed, tend to lower blood fats, blood pressure and markers for atherosclerosis. Consumption of berries with bread or added sugar significantly reduced the increase in blood sugar normally resulting from the consumption of these carbohydrates. Berries appear to block the movement of sugars from the gut into the bloodstream. Berries also have pronounced anti-inflammatory effects. The results of recent studies suggest that berries and berry juices need not be restricted in those with blood sugar problems. They appear to actually benefit humans with blood sugar abnormalities.

Reference:

Basu, Arpita, et al., Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials, Food Funct. 2019 October 16; 10(10): 6227–6243. doi:10.1039/c9fo01426h.