10 Best Fruits for Diabetics
Whether you're newly diagnosed or have lived with diabetes for years, you know that fruit can be a tricky category to navigate. Fruits are delicious for a reason: they contain sugar.
Because diabetes is a condition that affects the body's ability to produce or respond to insulin, a hormone that regulates blood sugar, controlling sugar levels in your food is a huge factor in maintaining your overall heath.
Eating fruits like dried dates or pineapple can cause massive blood sugar spikes. However, there are other fruits that can actually help you control your blood sugar levels and keep them within normal limits.
The best fruits for diabetics are high in fiber (which helps regulate the release of sugar to the digestive system) and low in natural sugars. These are generally fruits that are considered “low glycemic” options. The glycemic index rates foods on a scale between 0 and 100 based on how quickly the food releases sugar into the blood stream and in what quantity. If you have diabetes, you generally want to stick with foods that fall below 50 in the glycemic index.
You can also offset some sugar from fruit by eating the fruit with a good source of protein, such as peanut butter.
Here are 10 of the best fruits for diabetics.
Avocado
Maybe you never thought of avocados as a fruit, but they are, and they’re super good for you! Avocados are a good source of vitamins E, and K, B vitamins, and folate and potassium. They’re also a good source of fiber, which controls the release of sugar and lowers the likelihood of many diseases. Additionally, avocados contain monounsaturated fats, which may help lower cholesterol levels and protect against heart disease.
Gooseberries, Raspberries, Strawberries, and Blackberries
Many berries are low in calories and high in fiber, making them ideal fruits to enjoy while keeping your blood sugar controlled. In fact, gooseberries have even been used, historically, as a natural treatment for diabetes in India.
Gooseberries, raspberries, and blackberries are particularly low on the glycemic index, but even strawberries come in under 50. And all of these berries provide healthy doses of vitamins, antioxidants, and phytonutrients that are key in reducing inflammation and cholesterol.
Grapefruit
Grapefruit is a citrus fruit that comes in a few varieties, including white and ruby red. Grapefruit is low in calories and has a high fiber and water content, which makes it a good choice for diabetics who are watching their weight. It also has significant amounts of vitamin C and potassium.
Because it is naturally bitter, grapefruit does not suit everyone’s tastes, but It can be a delicious addition to a healthy meal. Though it is popular as a breakfast food, it may be most beneficial to eat it later in the day because it is actually a great source of tryptophan, which can aid sleep.
Tomato
Here’s another food you don’t always think of as a fruit: the tomato.
The lycopene in tomatoes is an antioxidant that helps to protect your body from free radical damage. It can also reduce the risk of heart disease and some cancers. Although lycopene is present in red and orange fruits such as red grapefruit and guava, it is most abundant in tomatoes.
Cherries
Cherries are a good source of fiber (thanks to their skin), vitamin C, and other antioxidants. They also have a low glycemic index. Additionally, cherries have long been used to help with pain relief thanks to certain anti-inflammatory properties, especially in the digestive system.
Green Apple
Green apples are lower in sugar than most other types of apples. So, though a variety of apples come in below 50 on the glycemic index, green apples (also called granny smith apples) are the best. They are a great source of fiber, and, like many items on this list, they can even help reduce the risk of developing diabetes if you are pre-diabetic.
Mulberries
If you’ve never tried mulberries, you really have to track some down. They are not a commonly available fruit in many places, but they are delicious and a great fruit for diabetics thanks to low sugar and high fiber. They are also particularly high in phytochemicals called anthocyanins and in resveratrol, which help fight disease and effects of aging. And unlike other berries, they are a great source of iron.
Kiwi
Technically, kiwi is a medium glycemic index food, ranking just above 50 on the index. However, the fruit contains a compound called Inositol, which actually increases insulin sensitivity in the body, helping to lower blood sugar levels. For this reason, it is considered a healthy option for those with diabetes or those who may develop diabetes.
Pear
Pears are not only delicious but they are also a good source of fiber and vitamins. Their skins contain many of their nutrients, such as anti-inflammatory flavonoids, antioxidants, and cinnamic acids. The skin also contains half of the fiber present in the pear. So, be sure to eat the skin when enjoying a pear.
Star Fruit
The star fruit is a sweet and tangy fruit that is high in fiber and low in calories. It is also very rich in vitamin C, which helps to boost immunity. Star fruit can be eaten on its own or added to salads, and it comes in both sweet and tart varieties.
One thing to keep in mind with all the fruits on this list is that these recommendations are made based on the fruits’ value when eaten raw. Cooking and drying fruit can increase the amount of sugar in a small serving. For instance, dried apple has a much higher glycemic value than fresh apple when eaten in the same volume.
Keep on top of your health and nutrition at Natura.Punkt.
Because diabetes is a condition that affects the body's ability to produce or respond to insulin, a hormone that regulates blood sugar, controlling sugar levels in your food is a huge factor in maintaining your overall heath.
Eating fruits like dried dates or pineapple can cause massive blood sugar spikes. However, there are other fruits that can actually help you control your blood sugar levels and keep them within normal limits.
The best fruits for diabetics are high in fiber (which helps regulate the release of sugar to the digestive system) and low in natural sugars. These are generally fruits that are considered “low glycemic” options. The glycemic index rates foods on a scale between 0 and 100 based on how quickly the food releases sugar into the blood stream and in what quantity. If you have diabetes, you generally want to stick with foods that fall below 50 in the glycemic index.
You can also offset some sugar from fruit by eating the fruit with a good source of protein, such as peanut butter.
Here are 10 of the best fruits for diabetics.
Avocado
Maybe you never thought of avocados as a fruit, but they are, and they’re super good for you! Avocados are a good source of vitamins E, and K, B vitamins, and folate and potassium. They’re also a good source of fiber, which controls the release of sugar and lowers the likelihood of many diseases. Additionally, avocados contain monounsaturated fats, which may help lower cholesterol levels and protect against heart disease.
Gooseberries, Raspberries, Strawberries, and Blackberries
Many berries are low in calories and high in fiber, making them ideal fruits to enjoy while keeping your blood sugar controlled. In fact, gooseberries have even been used, historically, as a natural treatment for diabetes in India.
Gooseberries, raspberries, and blackberries are particularly low on the glycemic index, but even strawberries come in under 50. And all of these berries provide healthy doses of vitamins, antioxidants, and phytonutrients that are key in reducing inflammation and cholesterol.
Grapefruit
Grapefruit is a citrus fruit that comes in a few varieties, including white and ruby red. Grapefruit is low in calories and has a high fiber and water content, which makes it a good choice for diabetics who are watching their weight. It also has significant amounts of vitamin C and potassium.
Because it is naturally bitter, grapefruit does not suit everyone’s tastes, but It can be a delicious addition to a healthy meal. Though it is popular as a breakfast food, it may be most beneficial to eat it later in the day because it is actually a great source of tryptophan, which can aid sleep.
Tomato
Here’s another food you don’t always think of as a fruit: the tomato.
The lycopene in tomatoes is an antioxidant that helps to protect your body from free radical damage. It can also reduce the risk of heart disease and some cancers. Although lycopene is present in red and orange fruits such as red grapefruit and guava, it is most abundant in tomatoes.
Cherries
Cherries are a good source of fiber (thanks to their skin), vitamin C, and other antioxidants. They also have a low glycemic index. Additionally, cherries have long been used to help with pain relief thanks to certain anti-inflammatory properties, especially in the digestive system.
Green Apple
Green apples are lower in sugar than most other types of apples. So, though a variety of apples come in below 50 on the glycemic index, green apples (also called granny smith apples) are the best. They are a great source of fiber, and, like many items on this list, they can even help reduce the risk of developing diabetes if you are pre-diabetic.
Mulberries
If you’ve never tried mulberries, you really have to track some down. They are not a commonly available fruit in many places, but they are delicious and a great fruit for diabetics thanks to low sugar and high fiber. They are also particularly high in phytochemicals called anthocyanins and in resveratrol, which help fight disease and effects of aging. And unlike other berries, they are a great source of iron.
Kiwi
Technically, kiwi is a medium glycemic index food, ranking just above 50 on the index. However, the fruit contains a compound called Inositol, which actually increases insulin sensitivity in the body, helping to lower blood sugar levels. For this reason, it is considered a healthy option for those with diabetes or those who may develop diabetes.
Pear
Pears are not only delicious but they are also a good source of fiber and vitamins. Their skins contain many of their nutrients, such as anti-inflammatory flavonoids, antioxidants, and cinnamic acids. The skin also contains half of the fiber present in the pear. So, be sure to eat the skin when enjoying a pear.
Star Fruit
The star fruit is a sweet and tangy fruit that is high in fiber and low in calories. It is also very rich in vitamin C, which helps to boost immunity. Star fruit can be eaten on its own or added to salads, and it comes in both sweet and tart varieties.
One thing to keep in mind with all the fruits on this list is that these recommendations are made based on the fruits’ value when eaten raw. Cooking and drying fruit can increase the amount of sugar in a small serving. For instance, dried apple has a much higher glycemic value than fresh apple when eaten in the same volume.
Keep on top of your health and nutrition at Natura.Punkt.