Compiled & reviewed by
Dr.Sanjana .v.b Bhms,Dbrm,Cdn

Strawberries for weight loss

          The strawberry (Fragaria ananassa) originated in Europe in the 18th century and belongs to the family Rosaceae. Strawberries are native to the temperate regions of the Northern Hemisphere, and cultivated varieties are widely grown worldwide. Strawberries are good source of vitamin C and they are commonly consumed as a dessert fruit.

      Strawberries are produced commercially both for immediate consumption and for processing as frozen, canned, or preserved berries or as juice. The major commercial variety is Fragaria ananassa.Fresh strawberries are rich in nutrients and more beneficial compared to the frozen varieties.

      Strawberries are used as a breakfast snacking or dessert item for all who want to lose weight as the fruit contains great amount of water [about 91% water by weight],fibers contributing to their low calorie content

   Strawberries are particularly high in soluble fiber, a fiber that absorbs water and forms a gel-like consistency in your digestive system. Soluble fiber can slow your stomach’s emptying rate [digestive process] and increase fullness feelings that helps to control appetite.

  100-gram serving of strawberries provides 2 grams of fiber — both soluble and insoluble fibers are contained in strawberries. Fibers help weight loss and to reduce glucose levels in type 2 diabetes patients. It has also great role in reducing LDL.

      The  natural sugar found in strawberries do not cause an immediate sugar spike in your blood as its sugar is digested and absorbed into the bloodstream more slowly due to  fiber content . Strawberries have a glycemic index (GI) score of 40, which is relatively low.

            They’re an excellent source of vitamin C, folate (vitamin B9) ,manganese and potassium. Strawberries are very rich in antioxidants and phyto-chemicals which can protect your heart health.

 The fat content in strawberries is negligible [Fat 0.3]

Strawberries are consumed as a weight loss helping dietary item owing to these health benefits of the fruit.

Strawberries are packed with antioxidants and beneficial plant compounds, such as:

Pelargonidin. This is the main anthocyanin in strawberries and  this compound gives strawberries the fascinating bright red color .

Ellagic acid  is found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits.

Ellagitannins.

 Ellagitannins are converted to ellagic acid in your gut  as in the case of pomegranate. These are very beneficial to your health. Ellagitannins and ellagic acid comprise a large part of these antioxidants in strawberries.

Procyanidins are antioxidants chiefly found in strawberry flesh and seeds.

One  study [3] shows that consuming strawberries at two-and-a-half servings for four weeks significantly improves insulin resistance, lipid particle profiles, and serum PAI-1 in obese adults with elevated serum LDL-Therefore it can be concluded that it is a very good dietary choice for obese people with diabetes and bad cholesterols.

How to include strawberries in your diet?

·       Include strawberries in desserts, puddings & juices [with no added sugars]

·       Include low calorie strawberry smoothies twice  a week.

·       You can also sprinkle strawberry slices over salad, cereals like oats, or yogurt to make it more delicious and nutritious.

·       Although fresh strawberries can be chosen as a nutritious food, other strawberry preparations may not be as healthy. For example, strawberry syrups, jams, jellies, and sauces often contain high amounts of added sugar. Canned fruit salads or desserts made with strawberries, such as cakes and cobblers, also typically contain added sugar. Added sugars may lead to obesity and it may also cause chronic health conditions like heart disease, type 2 diabetes, and obesity.

How to make healthy strawberry smoothie?

Ingredients

1 cup chopped strawberries

½ cup Greek yoghurt

 5-6 Ice cubes

Water [optional]

Honey [optional]

Preparation

Grind all the three ingredients [ strawberries, Greek yoghurt ,ice cubes] in a smoothie maker or mixer. Add water if the mixture is too thick.

Add honey if you prefer to add it. Smoothie is ready. You can drink it fresh or refrigerate for 2 hours and then consume it.

It is a very healthy smoothie with no added sugars and help very much in maintaining your weight. As the strawberries are excellent source of vitamin C, anti-oxidants, minerals and fibers, this smoothie helps to protect you from infections; protects your heart; it enhances your skin glow; and improves your digestive or gut health.

Note:

Consume fresh strawberries as such for better results instead of making smoothie if you target weight loss. Although smoothies gives you all other good effects of strawberries, grinding them to make smoothie reduces its fiber content.  If you prefer smoothies over eating raw fruit, add strawberry slices with chopped almonds as toppings over the smoothie as it helps you consume raw unground strawberries also. Almonds also nourish you with vitamins and minerals & along with that give you feeling of fullness or satiety which help you control hunger and excess food intake related obesity.

  References

1.    https://www.britannica.com/plant/strawberry

2.    https://www.nutritionvalue.org/Strawberries%2C_raw_nutritional_value.html

3.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8145532/