Eating Strawberries Daily May Help Control Blood Sugar, Reduce Inflammation, and Support Heart Health

Jul 20, 2025 | 0 comments posted by Nature Target

Strawberries—those seemingly ordinary little red fruits—may be far more powerful than we once thought. Recent research reveals that for individuals with prediabetes, consuming a moderate amount of strawberries daily can significantly improve key health markers such as blood glucose levels, inflammation, and cardiovascular health in just three months. These findings not only offer new possibilities for preventing diabetes but also invite us to reconsider the health value of including strawberries in our daily diets. Beyond blood sugar regulation, what other underestimated benefits do strawberries offer? And how should we clean them properly to enjoy them safely? Let’s take a closer look.

Three Months of Strawberry Consumption Improves Multiple Health Indicators

In April 2025, a study published in the *Journal of Nutrition* reported that individuals with prediabetes who consumed 32 grams of freeze-dried strawberries daily for three months experienced significant health improvements. These included better blood sugar control, reduced inflammation, and enhanced cardiovascular health—findings that have important implications for preventing type 2 diabetes and heart disease.

The study recruited 25 adults with prediabetes, randomly assigning them to either a strawberry group or a control group. Participants in the strawberry group consumed 32 grams of freeze-dried strawberries daily.

The results showed that those who ate strawberries had improved glycemic control, including reductions in fasting blood glucose, glycated hemoglobin (HbA1c), serum insulin levels, and insulin resistance.

Additionally, the strawberry group exhibited a decrease in total serum cholesterol. Participants also experienced reductions in body weight and waist circumference.

Notably, inflammatory markers significantly decreased in the strawberry group. High-sensitivity C-reactive protein (hs-CRP) and interleukin-6 (IL-6) dropped by an average of 0.8 mg/L and 10.8 ng/mL, respectively.

Researchers suggest that the polyphenolic compounds in strawberries—such as anthocyanins and ellagic acid—may help improve insulin sensitivity and lower blood glucose by promoting insulin receptor phosphorylation, and by reducing oxidative stress and systemic inflammation.

The Surprising Health Benefits of Regular Strawberry Consumption

Helps Prevent Constipation

Although strawberries contain a moderate amount of dietary fiber—about 2 grams per 100 grams—much of it is soluble fiber, which softens stool and supports bowel regularity. Their tiny seeds also help stimulate intestinal motility, making strawberries especially suitable for those with constipation.

Slows Brain Aging

Anthocyanins found in strawberries, blackberries, and blueberries have antioxidant properties that protect brain cells from free radical damage. Regular consumption of berries may help delay cognitive decline and other signs of brain aging.

Blood Sugar Friendly

Strawberries are rich in dietary fiber, which slows glucose absorption into the bloodstream. With a low sugar content of only 4.89 grams per 100 grams, strawberries are a low-glycemic index (GI) and low-glycemic load (GL) fruit—ideal for individuals managing their blood sugar.

Rich in Vitamin C

Strawberries provide about 47 mg of vitamin C per 100 grams—more than oranges or lemons. Their bright red hue also indicates a high anthocyanin content, enhancing their antioxidant and anti-inflammatory properties. Regular consumption can promote healthier skin.

Supports Heart Health

Strawberries contain folate, a nutrient known to benefit cardiovascular health. Regular consumption may help reduce high cholesterol levels and vascular inflammation. Studies have shown that individuals with low folate levels are at a higher risk of developing coronary artery disease.

How to Properly Wash Strawberries

What’s the best way to clean strawberries thoroughly? Avoid removing the green caps (calyx) before washing. Due to their porous structure, strawberries become vulnerable to contamination once the calyx is removed or the fruit is cut—effectively turning the interior into an open container that can absorb surface contaminants during washing.

To clean strawberries properly, first rinse them under running water. Then soak them for about 5 minutes in clean water, lightly salted water, or rice-washing water. Rinse them again before eating. This method helps remove surface dirt and pesticides while preserving the fruit's internal integrity.

Conclusion

Strawberries are more than just a sweet treat—they are a potent ally in maintaining metabolic and cardiovascular health. From regulating blood sugar to protecting the brain and heart, incorporating strawberries into your daily diet may offer substantial health benefits. Just be sure to clean them properly to enjoy both their flavor and their functional health properties safely.

FAQs about Strawberries

Are Strawberries Perennial?

Yes, strawberries are perennial plants, which means they can live and produce fruit for several years. After planting, they grow back each spring from the same roots, even though the leaves may die back in winter. With proper care, a strawberry plant can continue to yield fruit for three to five years.

Do Strawberries Have Protein?

Yes, strawberries do contain protein, but only in small amounts. On average, strawberries have about 0.7% protein by weight.

How Can I Keep Strawberries Fresh?

To keep strawberries fresh, store them in the refrigerator without washing them first. It's best to place them in an airtight container or a produce storage box. Make sure the berries are dry, as moisture can cause them to spoil faster.

How Many Calories Is 1 Strawberry?

One strawberry contains approximately 2 calories. This makes strawberries a low-calorie fruit, perfect for a light snack or a healthy addition to meals.

Are Strawberries High In Fiber?

Yes, strawberries are a good source of fiber. One cup of strawberries contains about 3 grams of dietary fiber, which supports healthy digestion and helps you feel full longer.