LOOKING TO SUPPORT HEART AND BLOOD SUGAR HEALTH? TRY THIS SUMMER BERRY

In a 12-week clinical trial, adults who added 2.5 daily servings experienced measurable shifts in insulin sensitivity and cardiovascular markers — all from a fruit you can toss into breakfast.

Key Points

• A 2025 study found that eating 2.5 servings of strawberries daily for 12 weeks improved blood sugar control, insulin resistance, and cardiovascular health markers in adults at risk of prediabetes.
• Strawberries may support insulin sensitivity thanks to their polyphenols (including anthocyanins), fiber, and vitamin C, which help reduce oxidative stress, inflammation, and blood sugar spikes.
• Experts note the study used freeze-dried strawberry powder, so more research is needed to confirm whether fresh strawberries offer the same benefits.

Fruit receives a lot of well-deserved positive attention in nutritional circles for its rich mix of vitamins, minerals, and nutrients. Recently, strawberries have been getting a little extra praise thanks to a new study published in The Journal of Nutrition that found the plump berries may improve insulin resistance.

The 2025 study analyzed the potential health benefits of strawberries in 25 adults at risk of heart disease and prediabetes, a condition in which blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. Over a 12-week period, researchers collected clinical data and blood samples to monitor glycemic control (the management of blood sugar levels), inflammatory markers, body weight, and total cholesterol.

At the end of the trial period, the scientists concluded that eating 2.5 servings of strawberries daily (32 grams of freeze-dried strawberries or 2.5 servings of fresh strawberries) significantly improved blood sugar control and insulin resistance as well as markers for cardiovascular health. (FYI: Insulin is a hormone produced by the pancreas that plays a crucial role in regulating blood sugar levels.)

These results point to a great reason to regularly enjoy strawberries, but there are a few nuances to keep in mind. First and foremost, the study included a very small sample size, making it difficult to generalize the results to the larger public, and especially those not at risk of prediabetes, says Dana Angelo White, MS, RD, a registered dietitian nutritionist and cookbook author. The study also used freeze-dried strawberry powder — not the whole fruit — so more research is warranted on how the fresh version might alter results, she adds.

With those caveats in mind, what exactly gives strawberries these apparent noteworthy wellness properties? Keep reading for everything you need to know.

How do strawberries aid insulin resistance?

Strawberries are superstars for improving insulin resistance thanks to the following beneficial compounds:

Polyphenols 

“Strawberries are loaded with polyphenols, or plant pigments, that help your muscles handle sugar better, so your pancreas doesn't need to pump out as much insulin,” says Anar Allidina, MPH, RD, a registered dietitian who specializes in prediabetes and insulin resistance. More specifically, strawberries are rich in anthocyanins (the natural pigments that give fruit their vibrant color), which can help improve insulin sensitivity and insulin resistance by reducing oxidative stress (an imbalance in free radicals and antioxidants that can lead to cell damage) and inflammation in muscle and fat cells, she adds.  

Fiber

Strawberries are high in fiber and low in sugar — 1 cup of strawberries contains about 3 grams of fiber and 8 grams of natural sugar — which helps keep blood sugar levels more stable naturally, according to Allidina. This is because fiber slows the digestion of glucose (sugar) into the bloodstream, ultimately blunting potential blood sugar spikes, she explains. Fiber also keeps you fuller for longer, which can reduce your overall calorie intake and support weight management — two key factors in mitigating insulin resistance, White adds. 

Ascorbic Acid 

Ascorbic acid, also known as vitamin C, may improve insulin resistance by reducing oxidative stress and squashing cell-damaging molecules (aka free radicals), per Allidina. Research suggests vitamin C also helps prevent nonenzymatic glycation, a process where excess glucose damages proteins and contributes to inflammation, ultimately supporting insulin sensitivity and enhanced blood sugar control. 

How many strawberries does it take to cash in on these benefits?

According to the study, consuming 2.5 servings of strawberries a day may improve insulin resistance and overall cardiometabolic profiles in adults. Generally speaking, this equates to about 2.5 cups, or approximately 20 medium strawberries, White says. “This may be more berries than some are used to eating, but incorporating them into a smoothie or serving sliced strawberries on a salad [is an easy way] to get more in.” 

As for the type of strawberry, fresh and frozen options are both great since they carry the same health benefits and nutrients, says Vandana Sheth, RDN, a registered dietitian nutritionist, diabetes specialist, and cookbook author.

Related: How to Keep Strawberries Fresh for Up to a Week

Like the study participants, you could also consume freeze-dried strawberries, though strawberry syrup, ice cream, and pie, with all their added sugars, do not count. But whether you enjoy your berries fresh, frozen, or freeze-dried, just remember that consistency is key for maximum health benefits since the researchers analyzed participants’ daily strawberry intake over a 12-week period. 

Strawberries are safe for most people to regularly consume, but because they’re packed with fiber, Sheth says higher intakes may cause bloating or digestive discomfort, especially if you eat too many too quickly. Of course, those with a strawberry allergy should also steer clear entirely, she adds. 

Simple ways to add more strawberries to your routine

• Blend them into a smoothie. Add fresh strawberries to a smoothie with Greek yogurt, protein powder, or nut butter for a blood-sugar-friendly boost.
• Top your breakfast. Spoon a cup of sliced strawberries over oatmeal, high-protein yogurt, or cottage cheese.
• Upgrade your salad. Toss up to one cup into a spinach or arugula salad with nuts and a balsamic vinaigrette.
• Snack smart. Pair 1 cup of strawberries with a handful of almonds or a slice of cheese to help stabilize blood sugar.
• Use freeze-dried for convenience. Stir crushed freeze-dried strawberries into chia pudding, overnight oats, or homemade trail mix.

Additional health benefits of strawberries

In addition to their ability to improve insulin resistance, Sheth says strawberries can support immune function and enhance skin health thanks to their vitamin C content. 

Your gut also gets a boost when you eat strawberries since the fiber feeds beneficial gut bacteria and promotes regular bowel movements, Allidina says.

Related: Strawberry Season Is Short — Here’s How to Pick the Best Ones, According to a Scientist

Beyond that, the antioxidants, particularly polyphenols and anthocyanins, protect the gut lining from vascular inflammation (the swelling and irritation of blood vessels) and oxidative stress.

Last but not least, the anti-inflammatory compounds in strawberries may improve cognitive function by protecting brain cells and reducing neuroinflammation (inflammation that occurs in the brain and spinal cord) linked to age-related cognitive decline. Strawberry season can’t come soon enough.

Reviewed by

Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.

Read the original article on Food & Wine

2026-03-12T10:04:33Z