If you’re wondering which fruits are best for people with diabetes, you’ve come to the right place. Many people think that people with diabetes should avoid all sugars, even those found in fruits and vegetables. You may be surprised to learn that this is a myth, and in fact many fruits can be a healthy and nutritious part of your diet, whether or not you have diabetes.
Many fruits and vegetables help control blood glucose levels, reduce dietary fat, lower your blood pressure and control your weight – all of which improve the symptoms associated with diabetes. However, it is important to know which fruits are low in sugar.
This is because all foods that contain carbohydrates raise blood sugar levels, and fruits and vegetables fall into that category. However, this does not mean eliminating fruits from your diet. People with diabetes should avoid high-sugar foods and fruits, but there are many low-sugar options that are a nutritious addition to a diabetic’s diet.
However, we recommend that you choose all fruits and do not use fruit juice. Fruit juices can be high in natural sugars and you can drink more than you need, so they raise blood glucose levels quickly. Instead, consider replacing fruit juices with water. Our guide the best water bottles When you’re out and about, it helps to find the ideal water bottle to drink.
To help you understand which fruits are good for diabetics and which ones not to use, we have put together a list of helpful tips for you in this guide, plus our basic tips for managing your diet and diabetes.
Your diabetes includes fruits
Pay close attention to glycemic index One way to control which fruit you want to eat (GI) is to control your blood glucose levels. Foods with a high GI rating can lead to a rapid rise in blood sugar, including sugary foods and beverages, white bread, potatoes and white rice.
And fruits usually have a low or medium GI rating. This means that they gradually break down, leading to a slower rise in blood sugar levels over a longer period of time. They are also great for satisfying sweet food.
in accordance with American Diabetes AssociationThe fruit is a healthy part of any diabetes mellitus meal plan. ADA offers fresh, frozen or canned fruit.
If you choose canned fruits, avoid varieties with added sugar. Look for descriptions such as “tasteless,” “sugar-free,” and “packaged in their own juice.” Don’t buy fruits in sugar syrups.
Dried fruits can also be nutritious, but be careful not to overeat. 1 miniature box can contain 14 g of carbohydrates in raisins. If you do not believe, it is better to catch all the fruits. They fill more than dried varieties.
People with diabetes should eat the recommended portion per day, just like people without diabetes. This means about 1.5-2 cups of fruit per day Centers for Disease Control and Prevention.
The ADA As part of a diet plan for diabetics, it offers the following fruits:
- an Apple
- apricots
- avocado
- currant
- blue wolf
- bleeding
- cherry
- grapefruit
- Grapes
- honey melon
- nectarine
- Peaches
- pears
- pipes
- raspberry
- Strawberries
- tangerines
Fruits that you should give up on your diabetes
There are some fruits, which means that they can raise blood glucose levels faster than other fruits.
This does not mean that people with diabetes should refrain from eating these fruits, but they may want to limit them in their diet. They may also want to monitor their blood sugar levels after eating certain fruits.
In accordance with Medical news today Fruits with a high GI include:
- very ripe bananas
- watermelon
- Dried dates
- pineapple
The GI rating can also increase the ripening of fruits.
Other tips for managing your diabetes with diet
in accordance with National Institute of Diabetes and Digestive and Kidney Diseases (NIKKD), a healthy diabetic diet includes the following foods as well as fruits, in the parts recommended by your meal plan:
- Vegetables: non-starchy vegetables such as broccoli, carrots, peppers and tomatoes, and starchy vegetables such as potatoes, corn and green beans.
- Wholemeal bread, pasta and cereals.
- Lean meat and fish or meat substitutes such as tofu.
- An egg.
- Nuts and seeds.
- Skim or low-fat milk, yogurt and cheese.
- Foods that contain heart-healthy oils, such as olive oil, avocados, and oily fish.
NIKKD also recommends portion control during meals, especially for overweight people with diabetes. There are two ways to reduce your food intake:
- Plate method: Using a 9-inch plate, fill half of the plate with starch-free vegetables, a quarter with meat or protein, and a quarter with cereal or starch.
- Calculation of carbohydrates: It is often used by people with diabetes to take insulin. You need to know which foods contain carbohydrates and how much each serving contains. Then you need to add how many carbohydrates you have in a day.
These two-portion control methods help you know how much to eat and how much to include in each meal group, including fruits. The Diabetes Health Team can tell you which method is right for you.
Quick ways to include more fruits in your diet
These are simple tips American Heart Association It helps to easily add fruits to your daily diet. A simple transition to a meal or snack can help increase nutrition, lose weight, and effectively manage blood sugar levels.
- Add a handful of fresh, frozen or canned fruit to your breakfast cereal or porridge.
- Use chopped oranges, grapes or melons for your lunch salad.
- Eat one or two servings of fruits during the day.
- Freeze a banana or a slice of watermelon to cool off during the summer months.
- Choose fruits and vegetables as a dessert to satisfy your sweet appetite.
References
American Diabetes Association. (2022). Fruit | ADA. Retrieved April 22, 2022, from https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
American Heart Association. (January 21, 2021). How to eat more vegetables and fruits. heart.org. Retrieved April 22, 2022 from https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
CDC Newsroom. (January 1, 2016). CDC. Retrieved April 22, 2022 from https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html
Fletcher, J. (2021, March 30). What are the worst fruits for a person with diabetes? Medical news today. Retrieved April 22, 2022 from https://www.medicalnewstoday.com/articles/worst-fruits-for-diabetics
Reference, MRS (June 2, 2020). Glycemic index: what it is and how to use it. Healthline. Retrieved April 22, 2022, from https://www.healthline.com/nutrition/glycemic-index
National Institute of Diabetes and Digestive and Kidney Diseases. (December 9, 2021). Diabetes, nutrition and physical activity. Retrieved April 22, 2022 from https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity#whatFood