Maintaining healthy blood sugar is essential if you’re trying to manage diabetes. Eating foods low in sugar and calories is the best way to do so, and this list of diabetic-friendly treats can help make that happen.
Fruits like blueberries, strawberries and blackberries are especially beneficial for people living with diabetes. Their high antioxidant levels help combat inflammation – a major factor in diabetes.
Fruit
Fruit is a nutritional powerhouse that can help diabetics manage their blood sugar levels. Packed full of essential vitamins, minerals, fiber and antioxidants, fruit diets have long been recommended by health researchers for this reason.
Fruits not only provide essential nutrients, but they’re also filling and can help people control their hunger levels. This is especially beneficial for those living with diabetes who experience fluctuations in appetite.
According to the American Diabetes Association (ADA), selecting fruits that are beneficial for diabetes can reduce your risk of developing diabetes. Eating the correct types of fruits can help ensure a successful lifestyle change that promotes overall good health.
Citrus, peaches, apples and avocado are the ideal fruits for diabetics due to their low glycemic index and load; these items help people with diabetes keep their blood sugar levels in a normal range.
For instance, a medium orange contains nearly 63 mg of vitamin C which may reduce inflammation and regulate blood glucose, according to the Mayo Clinic. Furthermore, it’s an excellent source of folate and potassium which both have been known to lower blood pressure.
Other fruits beneficial for diabetics include berries, apples, grapefruit and watermelon. All of these have a low glycemic index and contain plenty of fiber.
Cherries are an ideal fruit for diabetics, as they provide dietary fibre, vitamin C and A. Additionally, cherries contain iron, magnesium and calcium in small amounts.
To maximize the nutritional benefits of fruit, it should be consumed fresh or frozen. Doing this ensures that essential vitamins and minerals remain intact during processing or storage.
According to the American Diabetes Association, it’s best to consume fruit in moderation as too much of it can cause an abrupt spike in your blood sugar level. Consulting a dietitian or nutritionist for advice on an appropriate fruit diet plan tailored towards your condition is recommended.
The American Diabetes Association recommends that people with diabetes opt for whole, fresh fruit rather than dried or juice. Fresh produce provides more fiber, water and nutrients which are better absorbed than those found in dried produce.
Fruits can be an excellent addition to a diabetes-friendly meal plan, but it’s essential to watch portion size and count carbohydrates. According to the USDA, one serving of fruit contains around 15 g of carbs.
Avoid overly ripe bananas, pears and pineapple as these fruits contain high amounts of sugar which may raise your blood glucose level. Furthermore, processed and canned fruits should also be avoided since they often contain fat or phosphorus.
Some fruit products, like 100% fruit juice and dried fruits, have a recommended portion size that is smaller than what the manufacturer suggests. For instance, one-third to one-half cups of 100% fruit juice typically contains 15 g of carbs.
Diabetics should consume a variety of fruits, but it’s best to limit overly ripe bananas and sweet berries such as raspberries or blueberries since they contain high amounts of sugar. Furthermore, drinking too much fruit juice may lead to acidic stomach conditions.
