Wellness Weekly

By Sandy Considine

The strawberry originated in Europe in the 18th century.

It is a hybrid of two wild strawberry species from North America and Chile.

Strawberries are bright red, juicy, and sweet.

The most abundant vitamins & minerals in strawberries are:
Vitamin C. Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health
Manganese. Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body.

Folate, (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function — and fundamental for pregnant women and older adults.

Potassium. This mineral is involved in many essential body functions, such as regulating blood pressure.
To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.
In general, berries, including strawberries, are considered some of the most anti-inflammatory fruits available, making them ideal for those with joint inflammation and pain to include in their diet.

Benefits of Including Strawberries in a Diabetic Diet
1. Lowers Blood Sugar and Cholesterol
Studies have shown that the consumption of strawberries can improve insulin sensitivity and lower blood sugar in individuals with insulin resistance or metabolic syndrome. The fiber in strawberries can also help reduce LDL “bad” cholesterol, further promoting heart health.

2. Weight Management
Due to their low calorie and sugar content along with a satiating fiber presence, strawberries are excellent for weight management. Maintaining a healthy weight is particularly important for individuals with diabetes, as it can improve control of blood sugar.

3. Heart Health
With the combined power of fiber, antioxidants, and essential nutrients, strawberries can support heart health, which is crucial for diabetics given their increased risk of cardiovascular diseases.

How to Include Strawberries in Your Diet
Here are several practical ways to incorporate strawberries into a diabetic-friendly meal plan:

Fresh Snacking
Enjoy strawberries on their own as a fresh, bite-sized snack that you can easily transport and enjoy throughout the day.

Smoothies
Blend strawberries with unsweetened almond milk or yogurt, spinach, and a scoop of protein powder for a nutritious smoothie perfect for breakfast or a post-workout snack.

Salads
Add sliced strawberries to green salads. Pair them with spinach, nuts, a light vinegar dressing, and some grilled chicken or turkey for a perfect combination of taste and nutrition.

Breakfast
Top your morning oatmeal or cereal with fresh strawberries to enhance its taste and nutrient content without the need for additional sweeteners.

Misconceptions About Strawberries and Diabetes
Despite their benefits, there are common misconceptions about including strawberries in a diabetic diet:

Misconception: “Strawberries have too much sugar.”
Strawberries contain natural sugars but in moderate amounts. Their combination of low GI, high fiber, and nutrient density make them safe and beneficial when consumed in appropriate portions.

Misconception: “Diabetics should avoid fruits altogether.”
Fruits provide essential vitamins, minerals, and fiber crucial for overall health. The key lies in moderation and selecting fruits with a low to moderate GI, such as strawberries.

Misconception: “Only fresh strawberries are beneficial.”
While fresh strawberries are ideal, frozen strawberries retain most of their nutritional value. Just be cautious of any added sugars in packaged frozen varieties.

How much strawberry intake is recommended for diabetics?
There’s no strict rule, but about ¾ to 1 cup of fresh strawberries, which equates to roughly 6 to 7 berries, is a safe serving size, contributing to their diabetic-friendly meal plans.

Now that the nutritional writing is done, here are a few great recipes for staying healthy.

Strawberry Spinach Salad
It’s tossed in a lemony poppyseed dressing.
FOR THE DRESSING:
1/3 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3 Tbsp. honey
1 Tbsp. apple cider vinegar
1 Tbsp. poppy seeds
2 tsp. Dijon mustard
1/2 tsp. salt
1/4 tsp. ground black pepper

FOR THE SALAD:
2 (5-oz.) containers of baby spinach
1 lb. strawberries, halved or sliced
2 oranges, peeled and sliced
1 1/2 cups chopped pecans, toasted
4 oz. goat cheese, crumbled

Directions
For the dressing: In a small jar, combine the oil, lemon juice,
honey, vinegar, poppy seeds, mustard, salt, and pepper. Seal the
jar; shake vigorously to combine. Set aside.
For the salad: Just before serving, add the spinach to a large bowl
or platter. Top with half of the strawberries and orange slices.
Drizzle with half of the dressing and gently toss to coat. Top the salad with the remaining berries, orange slices, pecans, and goat cheese. Drizzle with your desired amount of the remaining dressing, and serve the remainder on the side, if you like.

Green Salad with Strawberry Balsamic Vinaigrette
2 teaspoons strawberry jam
1 tablespoon of balsamic vinegar
3 tablespoons extra-virgin olive oil, eyeball it
Salt and pepper, to taste
1-pint strawberries, sliced
4 to 5 cups chopped romaine or mixed greens of any kind

Directions:
Place jam in a medium bowl and whisk in vinegar then extra-virgin olive oil. Season the dressing with salt and pepper. Add the strawberries and greens to bowl and toss to coat evenly in dressing.

Sugar-Free Strawberry Refrigerator Jam
Ingredients
2 cups of fresh strawberries, hulled, sliced
3 tablespoons chia seeds
2 tablespoons Monk Fruit sweetener
1 tablespoon lemon juice or 1/2 lemon
1 tablespoon water
a pinch of salt

Instructions
Process all ingredients together in a high powdered blender or food processor until desired consistency. I pulsed the berry mixture in my blender to still retain some bits of strawberries in the mixture.
Taste and adjust sweetness as desired.
Pour into a mason jar and refrigerate for an hour to gel or overnight.
Makes 16 ounces after blending.

Strawberry Milkshake
A strawberry milkshake is a sweet sip of nostalgia.
Ingredients
16 oz. fresh strawberries
1-2 Tbsp. sugar of choice
2 cups vanilla ice cream
1/2 tsp. vanilla extract
3/4 cup of whole milk or plant based
Garnishes (optional): Whipped cream, strawberry slice

Directions
Blend ingredients:
Add strawberries and sugar to the blender.
Add ice cream and vanilla milkshake to blender.
Add milk. Blend until creamy and the consistency you prefer. Add more milk if you like a thinner milkshake.
Garnish and serve:
Top with whipped cream and enjoy!

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com