Strawberries, Frozen: A Low-Glycemic Sweet Treat

Frozen strawberries are not only a convenient way to enjoy these berries year-round, but they also make an excellent choice for those monitoring their blood sugar levels. With their vibrant color, delightful taste, and impressive nutritional profile, frozen strawberries deserve a spotlight in your diet.

Glycemic Impact of Frozen Strawberries

Frozen strawberries have a Glycemic Index (GI) of 40, which places them firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic and typically cause a slower, more gradual rise in blood sugar levels.

Even more impressive is their Glycemic Load (GL) of just 2.81. Glycemic Load takes into account both the quality (GI) and quantity (carbohydrate content) of carbohydrates in a food. A GL below 10 is considered low, making frozen strawberries an excellent choice for blood sugar management.

Nutritional Profile of Frozen Strawberries (100g serving)

• Calories: 35
• Protein: 0.43g
• Fat: 0.11g
• Carbohydrates: 9.13g
• Fiber: 2.1g
• Sugar: 4.56g
• Net Carbs: 7.03g

Health Benefits of Frozen Strawberries

Low in Calories, High in Nutrients

With just 35 calories per 100g serving, frozen strawberries offer significant nutritional value without adding many calories to your diet. They’re particularly low in fat (0.11g) while providing a modest amount of protein (0.43g).

Fiber-Rich for Digestive Health

Frozen strawberries contain 2.1g of fiber per serving, which is about 7-8% of the daily recommended intake. This fiber content helps slow down the absorption of sugars, contributing to their low glycemic impact. Additionally, dietary fiber supports digestive health and helps maintain feelings of fullness.

Naturally Low in Sugar

With only 4.56g of sugar per 100g serving, frozen strawberries contain less sugar than many other fruits. Combined with their fiber content, this makes them a smart choice for those watching their sugar intake or managing diabetes.

Ways to Enjoy Frozen Strawberries

• Blend into low-sugar smoothies
• Thaw slightly and enjoy as a cold snack
• Add to overnight oats or yogurt
• Use as a topping for high-protein pancakes
• Purée and freeze into sugar-free popsicles
• Blend with a small amount of cream for a quick frozen dessert

Conclusion

Frozen strawberries offer the perfect combination of sweet flavor and nutritional benefits while maintaining a low glycemic impact. Their modest GL of 2.81 makes them an excellent choice for those following a low-glycemic diet or managing blood sugar levels. Whether enjoyed on their own or incorporated into various recipes, frozen strawberries provide a nutritious way to satisfy sweet cravings without causing significant blood sugar fluctuations.