If you have been diagnosed with diabetes, then you may be worried about your new diet.
It is critical to keep your blood sugar levels regulated, which means foods that spike your blood sugar should be avoided.
Since fruit has quite a bit of natural sugar in it, you may think it is no longer allowed.
Fortunately, fruits can still be a part of a healthy diet for diabetics. You just have to be careful about what kinds of fruit you eat and their sugar content.
What Fruit is Good for Diabetes?
A meta-analysis published in 2014 in the British Medical Journal found that higher fruit intake was significantly associated with a lower risk of type 2 diabetes.
Fruit has carbs and sugar but also has fiber and essential vitamins and minerals. Since it is best to get these nutrients from whole foods, those with diabetes should eat certain fruits.
The key is to manage portions and eat only whole fruits.
Always make sure you count the carbs in the fruit you eat and enjoy all fruit in moderation. It is also important to only eat fresh, frozen, or canned fruit in water.
The preparation of fruit, however, can affect blood sugar. Avoid dried fruit, fruit juice, purees, and canned fruit in heavy fructose syrup, which is high in sugar
Now that we know why whole fruit is best for diabetics, let’s take a look at low sugar fruit that won’t mess with your blood sugar.
1) Apples
An apple a day might not keep the doctor away, but it can certainly help you stay healthy. You will get vitamin C, antioxidants, and fiber from this whole fruit.
A medium apple contains 25 grams of carbs, but its dietary fiber helps to slow down the digestion and absorption of carbohydrates.
Apples have also been shown to help prevent type 2 diabetes because of their low impact on glucose levels.
2) Strawberries
Strawberries are lower in calories and have three times more vitamin C than other berries. They are also a great source of Vitamin C, potassium, and fiber. Strawberries also have a low GI (glycemic index) score so you can enjoy these little berries guilt free.
Strawberries have even been shown to reduce the body’s insulin response when eaten with white bread, a food that spikes blood sugar.
This means a person with diabetes would need less insulin to compensate for the consumption of white bread because of the strawberries.
3) Blueberries
Blueberries are full of antioxidants. They are delicious on their own or can be paired with high protein yogurt.
You can also eat a lot of blueberries since they are so low in carbs and are so small. This makes snacking more fun and satisfying. Blueberries can also help reduce insulin resistance and prevent the development of type 2 diabetes.
Research shows that people with Type 2 diabetes who ate three servings of blueberries (and other low-glycemic-index fruits) had improvements in their HbA1c levels.
4) Nectarines
Nectarines are considered a “stone fruit,” and they are incredibly nutritious.
Nectarines contain phenolic compounds that can help prevent diabetes and even fight the disease once it has developed.
Nectarines are also a great source of Vitamin A, Vitamin C, and potassium.
A study by researchers at Texas A&M University reviewed the effect of ‘stone fruits’ on metabolic syndrome. They found that peaches, plums, and nectarines — have bioactive compounds that can potentially fight the syndrome. Cisneros-Zevallos said.
“Our work indicates that phenolic compounds present in these fruits have anti-obesity, anti-inflammatory and anti-diabetic properties in different cell lines and may also reduce the oxidation of bad cholesterol LDL which is associated to cardiovascular disease.”
5) Cranberries
Cranberries are naturally low in sugar and rich in antioxidant compounds call polyphenols. Research has indicated that cranberries may offer promise for people with diabetes.
A 2017 study published in the British Journal of Nutrition found that consuming 333 mg polyphenols from strawberries and cranberries may improve insulin sensitivity and prevent an increase in compensatory insulin secretion without affecting plasma lipids, CRP, pro-inflammatory cytokines and antioxidant capacity.
6) Avocados
Avocados probably do not come to mind when you think of fruit, but this green fruit is having a moment.
Avocado is everywhere right now. And fortunately for diabetics, it is low in sugar and packed with healthy fats. Avocado has much-monounsaturated fat, which has been shown to increase insulin sensitivity.
7) Blackberries
Like other berries, blackberries are packed with antioxidants, are rich in fiber and bursting with vitamin C. They are also low in carbs and sugar, and per 100 grams, they only contain about 5 grams of sugar and 5 grams of fiber.
This is particularly useful for diabetics, with research showing that high fiber diets can help with glucose metabolism and also improve insulin sensitivity.
8) Kiwi
Kiwi fruit may not be a staple in your diet, but it should be. Even though it does not look appetizing from the outside, kiwi is a great choice for people with diabetes with its low calorie and carb count.
You can count on kiwi to give you plenty of Vitamin C, potassium, and fiber as well. Kiwi also has Vitamin E, magnesium, copper, manganese, and antioxidants. That is a lot of nutritional value in a tiny fruit.
Conclusion
Fruits are delicious and a great source of vitamins and minerals. They contain antioxidants and fiber that help our bodies function at their best. People with diabetes can safely eat and enjoy servings of fruit without worrying about messing up their blood sugar.
It is important to always look up the total carbs and glycemic load of each fruit before eating. This will help ensure that you are eating the proper amount. Always eat whole, fresh fruit as much as possible.
Frozen fruits and fruit canned in water are also good options. So, the next time you are craving your favorite fruits, go ahead and enjoy it. It will be good for your body and your taste buds.
By maintaining a healthy diet, exercising, and taking the right medication you can take charge of your diabetes and stay in control of your blood sugar levels. Glucose Control is an all-natural, clinical-grade supplement designed to work as part of a healthy diet and lifestyle to help manage type 2 diabetes.
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