Strawberries are a favorite summer fruit. The sweet berries appear in everything from yogurt to desserts and even salads. Strawberries, like most berries, are a low-glycemic fruit, making them a tasty option for people looking to control or reduce their glucose levels.
June is usually the best time to pick fresh strawberries, but the red berries are available in supermarkets year-round. They are delicious raw or cooked in a variety of recipes ranging from sweet to savory.
The vitamins, minerals, and antioxidants in strawberries can provide important health benefits. For example, strawberries are rich in vitamin C and polyphenols, which are antioxidant compounds that may help to prevent the development of some diseases.
In addition, strawberries can provide other health benefits related to:
The polyphenols in strawberries have been shown to improve insulin sensitivity in non-diabetic adults. Not only are strawberries low in sugar themselves, they may also help you metabolize other forms of glucose.
Strawberries have anti-inflammatory effects that may prevent skin damage when applied topically. In one small study, strawberry-based cosmetic treatments protected skin exposed to harmful Ultraviolet A (UVA)-radiation, especially in combination with Coenzyme Q10.
One small study showed the anti-inflammatory benefits of strawberries can also protect other parts of the body, including the joints. For people with osteoarthritis and knee pain, strawberries can help reduce pain and swelling and improve quality of life. The consumption of strawberries has been shown to significantly reduce constant, intermittent, and total pain for people with osteoarthritis.
Strawberries contain a wide range of bioactive compounds that have shown protective effects against chronic diseases. Their antioxidant and anti-inflammatory effects can improve cognitive function and mental health. Some research suggests that incorporating strawberries, as well as other berries, into your diet can help prevent cardiovascular disease, cancer, Alzheimer's and other disorders.
It’s also an excellent source of:
Nutrients per Serving
A 100 gram serving of strawberry contains:
- Calories: 91
- Protein: 0.67 gram
- Fat: 0.3 gram
- Carbohydrates: 7.68 grams
- Fiber: 2 grams
- Sugar: 4.89 grams
Strawberries are a low glycemic food and are low in fat, but they still contain sugar. Moderating your portions and keeping your servings to about a cup or less will help keep you from consuming too many calories.
How to Prepare Strawberries
Strawberries are found in the produce aisles of most grocery stores and supermarkets. You can also pick your own strawberries at local farms during their peak season.
Strawberries are a versatile fruit that can be used in custards, fruit salads, baked goods, and salads.
Here are some ways to use strawberries in recipes:
- Make pancakes with strawberry slices instead of blueberries
- Slice strawberries into a kale salad with goat cheese and slivered almonds
- Top a cheesecake with whole or sliced strawberries
- Stir strawberries into plain yogurt
- Fill with whipped cream or crème fraîche for a dessert or snack
- Add frozen strawberries to smoothies