莓類含有多種營養物質，當中不少具有抗氧化的特性，例如酚類化合物。這篇文章的目的是介紹三種在香港最常見的莓類的營養，分別是藍莓、草莓和桑莓，並討論它們對糖尿病患者的益處。

 

藍莓

基於藍莓的健康功用，它已成為大眾其一的「超級食物」。藍莓是多酚豐富的來源，包括花青素。花青素常藏於莓類的表皮層，擔當天然食物的顏色。流行病學和臨床研究表明，食用富含花青素的食物，尤其是藍莓，與降低糖尿病患的風險和胰島素的抵抗有關。[1-15]另外，藍莓含有大量維他命A、C和E，具有抗氧化和抗炎的功效。[16]它的膳食纖維還可幫助降低壞膽固醇和血管硬化的風險。[17]

 

草莓

草莓是維他命C和鉀質的膳食來源，食用1.5杯分別已攝取了88％和11%的每日建議攝取量。[18]它富含生物活性酚類化合物，例如類黃酮和酚酸，當中的花青素高達60-80克(以每100克的草莓作為單位，其他莓類每100克含有0.24-1.56克花青素)。[17]草莓被指出對自由基的破壞具保護性，有效抑制壞膽固醇的氧化和有助預防癌症。[19,20]此外，證據顯示草莓可抑制炎症和血小板聚集，這些都與減少高血壓和中風風險有關。其高纖、高多酚和低GI的特性總合有助增加胰島素的敏感性和減少餐後血糖的上升。[18]

 

桑莓

桑莓包含多種可減少心血管疾病的酚類，也被指出具有降血糖、降血脂等作用。[21]它的多酚包括白藜蘆醇(resveratrol)和氧白藜蘆醇(oxyresveratrol)被顯示出能有效地保護腦部神經細胞，可能有助預防神經系統疾病如帕金森氏症和阿滋海默氏症。[22]桑莓同時含有某些物質可抑制碳水化合物的分解，進而降低葡萄糖的吸收以抑制餐後血糖上升的水平。[23-27]

 

雖然這三種莓類對糖尿病患者有多種好處，但終究它們含有果糖，不能一次進食過量。下表列出把一份碳水化合物(10克)換算成各莓類的相對數量，以供讀者們參考。

 

莓類 一份碳水化合物(10克)的換算
藍莓 半杯(70克)
草莓 1.5杯(150克)
桑莓 2/3杯(100克)

 

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