Strawberries vs. Bananas: Which Fruit Is Better for Blood Sugar? Registered Dietitians Explain

From parade.com

By Beth Ann Mayer

Read this before you blend up your next smoothie 

Between the interest in GLP-1s and desire to ward off the dreaded 3 p.m. slump, blood sugar control has become a buzzy word on social media. Keeping blood sugar in check can indeed protect you against type 2 diabetes (or help you manage it if you have it) and keep you from becoming “hangry” and exhausted in the afternoon. However, registered dietitians like Amanda Sauceda, MS, RD, are noticing a rumour: fruits like bananas and strawberries are “bad” for blood sugar. Is that true? Not quite.

“While fruit is a source of natural sugar, like fructose, it won’t have the same effect on your body when compared to eating candy or refined carbohydrates,” Sauceda tells Parade. “Fruit is a mix of natural sugar along with a variety of vitamins and minerals, as well as fibre, which makes it better for your blood sugar.”

But which one is better for blood sugar: strawberries or bananas? After all, different fruits have distinct nutrient profiles, offering benefits to everything from your immune system to your brain health. When it comes to blood sugar, you can start by looking at the glycaemic index (GI).

“The glycaemic index (GI) is a scale that measures how quickly carbohydrate-containing foods raise blood sugar levels compared to glucose, a form of sugar,” says Kara Dawson, RD, the clinical nutrition manager at HonorHealth Four Peaks Medical Center.

Dawson says the scale ranges from 0 to 100, and high-GI foods (70 or above) cause rapid spikes in blood sugar. Low-GI items are digested slowly (55 and below), so blood sugar rises and falls more gradually. Below, registered dietitians will explain whether strawberries or bananas have a lower GI.

However, that’s not all to keep in mind when evaluating a food’s effect on blood sugar. Registered dietitians present their case for the great food fight—strawberries vs. bananas: Which fruit is better for blood sugar?

XOLODAN/Getty Images

Bananas vs. Strawberries for Blood Sugar

If managing blood sugar is a concern when you eat, strawberries may support you better than bananas. Here’s why:

• Strawberries are a lower-GI food than bananas. Dawson points out that strawberries have a GI of about 40, which classifies them as a low-glycaemic food. A banana’s GI depends on ripeness, with a medium one coming in at about 42-51. But riper bananas can have a GI of 56-85. “Bananas can cause a slightly quicker rise in blood sugar level, even if you eat the same number of calories of strawberries and bananas,” she says.
• Strawberries have a better fibre-to-total-carb ratio than bananas. Technically, bananas have a little more fibre by weight (about 2.6 grams per 100 grams, compared with about 2 grams per 100 grams in strawberries, reports Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym Reviews). Fibre slows digestion, helping keep blood sugar from rising too quickly after eating. Yet, the fibre edge somehow goes to strawberries. Here’s why: “Strawberries have much fewer carbs overall, so they give you a good amount of fibre for a lower sugar load,” he adds.
• Strawberries are packed with antioxidants to support blood sugar. Dr. Mohr says that strawberries contain anti-inflammatory properties, including vitamin C and anthocyanins (a plant-based compound). Some research suggests that eating strawberries may reduce blood sugar and insulin response when eaten with a higher-carb meal, but this can vary by person.

Quick note: While strawberries edge out bananas for blood sugar, Dr. Mohr notes that it matters how you consume the strawberries. “The main thing to watch is the form, since jams, syrups, sweetened dried strawberries and desserts with strawberries can have a lot of added sugar,” he says.

Bananas vs. Strawberries for Energy

Bananas have components that make them better than strawberries for a sustainable energy boost. Here are RDs’ reasons:

• A medium banana has double the calories as a cup of strawberries. Despite what diet culture would have us believe, calories are not the enemy. Calories simply measure energy—energy that helps us breathe, think, digest food, tissue repair and so many other vital functions,” says Sharniquia White, MS, a culinary dietitian and the founder of YouNiqly Nourishing LLC. “This could make [bananas] better suited for long day snacks or pre-/post-workout, since they provide more energy.”
• A medium banana boasts more than twice the carbs as one cup of strawberries. Carbs aren’t evil, either. “Carbohydrates are the body’s preferred energy source,” White says. “Carbohydrates get broken down into glucose, which then enters the bloodstream and becomes available for cells to produce energy. The brain, muscles and nervous system all heavily rely on carbohydrates for sustained energy.”
• Bananas are a great source of vitamin B6. Sauceda says vitamin B6 helps “unlock the energy from your food.” “After you eat, your body will break down your food, then start to absorb those nutrients,” she explains. “From there, the body uses vitamins, like B6, to convert the food you eat into a fuel source for your cells.”
• Bananas will net you powerful potassium. Potassium is a vital nutrient for your overall health–energy levels included. “Potassium…helps with processes needed for nerve communication, muscle contractions and each cell’s metabolic processes,” Dawson says.

Bananas vs. Strawberries: Nutrients and Other Health Benefits

What does the actual nutrition breakdown for each fruit look like, anyway? Here’s a glance:

	Strawberries	Bananas
Serving size	1 cup, whole	1 medium
Calories	46 calories	105 calories
Total carbohydrates	11 grams	27 grams
Fibre	2.9 grams	3.1 grams
Vitamin C	84.7 mg	10.3 mg
Magnesium	18.7 mg	31.9 mg
Manganese	0.6 mg	0.3 mg
Potassium	220 mg	422 mg
Vitamin B6	0.1 mg	0.4 mg
Folate	34.6 mcg	23.6 mcg

It’s worth noting that strawberries and bananas are both so nutrient-dense that they offer benefits beyond blood sugar and energy. “Because strawberries are packed with vitamin C, they can support iron absorption.” White states. “They are super supportive of hydration, due to their high water content.”

Sauceda says bananas are also a win for gut health. “The resistant starch in green bananas can also act as a prebiotic, which means it can benefit your gut. Prebiotics help to feed your good gut bacteria, which encourages a healthy microbiome.”

https://parade.com/health/strawberries-vs-bananas-for-blood-sugar

6 Hydrating Foods You Should Eat for Better Blood Sugar, According to Dietitians

From eatingwell.com

Because blood sugar management isn’t just about carbs 

KEY POINTS

• Hydration supports kidney function—vital for managing blood sugar in type 2 diabetes.
• Water-rich foods like cucumbers and watermelon help hydrate and stabilize blood sugar levels.
• Pairing hydrating foods with protein or healthy fats can promote steady energy and satiety.

Staying hydrated and managing blood sugar are two essential pillars of overall health. And they’re particularly important if you’re living with type 2 diabetes—for several reasons. The first is that high blood sugar levels may lead to increased urination, which may cause dehydration. Proper hydration is also crucial for supporting kidney function. Since the kidneys play a vital role in filtering excess sugar from the blood, dehydration can put additional strain on these organs if you have diabetes.

The good news is that there are certain water-rich foods that can be a delicious part of a diabetes-friendly diet and provide the fluids you need. To find out which ones are best, we reached out to registered dietitians. Here are their top hydrating foods for healthy blood sugar. 

Credit:   Getty Images. EatingWell design

1. Cucumbers

1 cup sliced cucumbers = 3.3 ounces H2O

Boasting roughly 95% water, cucumbers can help keep you refreshed and hydrated without having to rely on sugary or caloric drinks.  With just 4 grams of carbohydrates per cup, they’re also a blood sugar–friendly food. Their skin also provides a bit of fibre, which can prevent rapid glucose spikes, says Johannah Katz, M.A., RD. 

Whether you like adding them to salads, blending them into a refreshing smoothie or soup, or you simply enjoy them sliced as a crunchy snack, cucumbers are an easy, nutrient-rich way to bump up your fluids. 

2. Okra 

1 cup cooked okra = 5 ounces H2O

Okra might not be on your radar, but it should be! Not only is okra 93% water, it provides 4 grams of blood sugar–stabilizing fibre per cup. “Okra contains a gel-like soluble fibre, which slows down sugar absorption,” says Adaure Nosiri, M.S., RDN. “Okra also contains antioxidants like flavonoids and polyphenols, which play a role in reducing inflammation and improving glucose metabolism.” One cooked cup of this veggie contains 7 grams of carbs, making it easy to fit into a balanced meal plan. Plus, it supplies magnesium, a mineral that plays a pivotal role in blood sugar regulation. Try it roasted, steamed or in soups for a versatile, hydrating addition to your diet.

3. Apples 

1 medium apple = 5.2 ounces H20

“Apples are made up of about 85% water and are high in fibre, with about 4 grams in a medium apple,” says Stephanie Deming, M.S., RDN, CDN. If you’re worried about their sugar, there’s no need to be. Apples’ rich fibre slows the absorption of their sugars for a steady, prolonged energy release. Just make sure to eat the skins. They contain special fibres like pectin and cellulose that may help manage blood sugar. 

Apples are so beneficial that one small study found that people with impaired blood sugar control who ate an apple before a high-carb meal experienced fewer blood sugar spikes than when they ate only simple carbs from rice.

Inoue Y, Cormanes L, Yoshimura K, Set al. Effect of apple consumption on postprandial blood glucose levels in normal glucose tolerance people versus those with impaired glucose tolerance. Foods. 2022;11(12):1803. doi: 10.3390/foods11121803.

 So, bite into a crunchy apple when you need a satisfying snack (pair it with nut butter to add some healthy fats and protein for satiety support!).

4. Grapefruit 

½ grapefruit = 3.6 ounces H2O

This juicy citrus fruit is composed of 90% water, making it an excellent way to quench your thirst while adding a burst of refreshing flavour to your day. “Not only do grapefruits have a high water content, but they also provide your body with an important electrolyte, potassium, which helps with overall fluid balance,” says Jamie Adams, M.S., RDN. Additionally, grapefruit’s fibre slows the absorption of sugar into the bloodstream, promoting steadier energy levels. 

Whether enjoyed as a snack, in a zesty salad or added to a smoothie, this fruit is a delicious, nutritious addition to any diet. 

5. Watermelon 

1 cup diced watermelon = 4.6 ounces H2O

As its name suggests, watermelon is an incredibly hydrating food (it’s 91% water). That makes it an ideal choice for staying hydrated on hot days while enjoying a naturally sweet treat. And despite what you might have heard, it has only 11 grams of carbs per cup. So, it can easily fit into a blood sugar management plan. Plus, watermelon contains citrulline, an amino acid that supports the production of nitric oxide, a compound that promotes better blood flow. While more research is needed, emerging research suggests citrulline may also improve insulin resistance and help manage blood sugar.

Of course, watermelon is juicy and refreshing on its own. For even more blood sugar–lowering power, pair it with a small serving of nuts or cheese to balance its carbohydrates.

6. Plain Strained (Greek-Style) Yogurt 

1 (5.6-ounce) container non-fat plain strained (Greek-style) yogurt = 4.4 ounces H2O

“Plain unsweetened Greek yogurt is a high-moisture food, and not only offers a quality source of protein, but is also low in carbohydrate and sugar,” says Mary Ellen Phipps, M.P.H., RDN, LD. “That makes it a perfect combination for people who have to pay attention to their blood sugars.” While a single-serve container of plain strained (Greek-style) yogurt only has about 6 grams of carbohydrates, flavoured yogurt can have lots of added sugars. If plain yogurt isn’t your thing, look for no-sugar-added varieties.

Strained (Greek-style) yogurt is roughly 80% water. That’s not all, though. A 5.6-ounce container provides about 16 grams of protein. That’s a bonus, as protein slows digestion for steady blood sugar levels. Because protein also helps keep you full, it can help with weight loss if that’s part of your diabetes management plan. And if you need one more reason to toss a container in your shopping cart, Greek yogurt offers probiotics, promoting gut health, which is increasingly linked to better blood sugar management.

For a refreshing, hydrating snack, top plain yogurt with a handful of fresh berries or a sprinkle of cinnamon.

Our Expert Take

Staying hydrated and keeping your blood sugar steady are two key steps to feeling your best, especially if you’re living with type 2 diabetes. The good news? You can tackle both at once by adding delicious, nutrient-packed, hydrating foods to your meals. Think crisp cucumbers, tender okra, juicy apples, tangy grapefruit, refreshing watermelon and creamy plain Greek yogurt. These powerhouse foods will quench your thirst and help keep your blood sugar in check. Now that’s a win-win!

https://www.eatingwell.com/best-hydrating-foods-for-blood-sugar-12030419

Diabetes nutrition myths debunked: the truth about carbs, fruit, and skipping meals

From intermountainhealthcare.org

Learn the truth about diabetes nutrition and get practical tips for balanced eating 

Diabetes is a condition that affects millions of people and families. More than 38 million Americans are living with diabetes right now, and about 9 million adults may not even know they have it.

Diabetes changes the way your body handles glucose, your cells' main energy source.

Normally, insulin helps move glucose from your blood into your cells. But when you have diabetes, your body doesn't make enough insulin, or your cells don't respond to it the way they should. Glucose stays in your bloodstream instead of moving into the cells that need it. Over time, high blood sugar (called hyperglycaemia) can affect your nerves and heart health.

Diabetes can feel complicated, so we worked with Kendal Bjella, a registered dietitian nutritionist with Intermountain Health, to help make things easier to understand. Here are a few myths she hears often and simple guidance that can help clear things up.

Myth #1: “If you have diabetes, you can’t eat carbohydrates anymore.”

Carbohydrates get a bad rap when it comes to blood sugar. But according to Kendal, the reality isn't so black and white.

“When we eat carbohydrates, our body digests those into sugars,” she says. “A lot of people think, ‘If my blood sugars are too high, I can’t eat those foods anymore.’ But it’s more about finding a balance with those foods and eating them consistently.”

We're talking about everyday staples – fruit, potatoes, corn, beans, bread, pasta, and certain dairy products. Your body needs these carbohydrates because they provide energy and help meals feel satisfying. The key is how you combine them on your plate.

Pairing carbs with protein helps stabilize blood sugar

“When you eat carbohydrates with protein,” Kendal says, “that helps slow down digestion and keeps blood sugars more stable.”

This can look like:

• Whole-grain toast with eggs
• Greek yogurt with berries
• Beans with cheese
• Rice with chicken or tofu
• Apple with peanut butter

Myth #2: “If you don’t eat, your blood sugar won’t rise.”

Skipping meals can feel like a quick fix, but it doesn’t align with how the body works. Going long stretches without food can actually make blood sugar swings more unpredictable.

“Your body’s going to regulate that blood sugar regardless of if you eat or not, but it becomes a little more not regulated if you’re not eating,” Kendal explains.

Eat every few hours to prevent blood sugar from swinging.

Regular eating helps keep energy stable throughout the day and supports steadier blood sugar. Kendal recommends eating something every 3–4 hours and not going more than five hours without having something.

You don’t need large meals. Simple snacks that include both protein and fibre work well:

• A piece of fruit with nuts
• Veggies and hummus
• Cheese and whole-grain crackers
• Cottage cheese with berries
• A small turkey or tuna sandwich

Myth #3: “If you have diabetes, eating fruit is bad for you.”

Fruit contains natural sugar, but that doesn’t mean it’s off-limits.

“Fruit also has fibre,” Kendal explains. “Fibre helps slow down the digestion of those sugars in the fruit. That’s why we still recommend eating fruit but limiting fruit juice.”

Whole fruit digests more slowly, which supports fullness and steadier blood sugar. Juice doesn’t offer the same benefits because it has no fibre.

Choose whole fruit over juice to get more fibre

Reach for apples, oranges, or berries more often, and save juice for times when you simply want a sweeter drink.

Two more strategies: use the plate method and eat high-fibre carbs

Intermountain Health’s registered dietitians recommend a few other straightforward habits to help manage diabetes.

Try using the plate method when you serve meals. It's a simple way to balance portions without measuring everything: fill half your plate with vegetables, a quarter with protein, and a quarter with carbohydrates. This visual approach makes it easier to get the right mix without overthinking it.

Another helpful habit is choosing high-fibre carbohydrates. Whole grains, beans, lentils, vegetables, and whole fruits help you feel full longer and reduce blood sugar spikes. The fibre in these foods slows down digestion, which means your blood sugar rises more gradually instead of spiking all at once.

https://intermountainhealthcare.org/blogs/article/diabetes-nutrition-myths-debunked-the-truth-about-carbs-fruit-and-skipping-meals