Researchers reviewed five major studies involving 194,019 individuals to assess the relationship between berry consumption and the risk of type 2 diabetes. The findings were obvious: for every 17 grams of berries consumed per day, the risk of developing type 2 diabetes dropped by 5%. That is considered a large drop for such a small intake. And 17 grams is roughly equivalent to 13 blueberries, 9 raspberries, 2 blackberries, or 1 large strawberry. And with summer upon us, fruits and berries are abundant and even locally grown.
Ingredients
Berries contain both antioxidant and anti-inflammatory properties. These properties neutralize free radicals, reduce chronic inflammation, support healthy blood sugar and insulin levels, and enhance the metabolism of sugars and fat. Together, they can work to reduce the risk of type 2 diabetes.
Creative Eating Ideas
Incorporating berries into your daily meals is a simple and delicious way to add flavor. For breakfast, top your oatmeal with fresh or frozen berries. Mix it with fresh yogurt. For lunch, toss a handful of berries into your salads. As a snack, whip up a quick berry salsa and pair it with whole-grain chips. For dinner, add berries to stir-fried veggies and quinoa for a colorful twist. Finally, for dessert, serve a refreshing mixed berry fruit salad to satisfy your sweet tooth.
Adding more berries to your diet is not only a flavorful choice—it is a smart step toward better long-term health. So, the next time you’re grocery shopping or shopping at the local farmer’s market, stock up on your favorites and enjoy them as part of a healthy, balanced lifestyle.
