A quick look at some of the best diets for diabetics and you’ll realize that fruit is more than just allowed. Most diets recommend a regular daily intake of certain fruits to help keep insulin levels under control.
Some research even indicated that a high fruit intake minimizes your chances of getting type 2 diabetes. However, certain fruits still work better than others and it’s advisable to avoid canned and dried fruits due to processing.
Fruits You Should Go for
The following are some of the best fruits for diabetics due to the high nutritional value, low glycemic index, and low amount of carbohydrates.
Peaches
Fresh peaches do wonders for your metabolism. They are rich in dietary fiber, potassium, and vitamins C and A.
Apricots
This fruit provides you with half the vitamin A intake you need a day. An apricot contains only 4 g of carbohydrates and 17 calories, which makes it perfect if you are on a weight-loss diet.
Health Tip:Berries
Strawberries, blueberries, or any other berries are considered a diabetes superfood. They are antioxidant-rich, full of fibers and vitamins, plus berries have a very low glycemic index. A cup of berries contains about 16 g of carbs and 62 calories.
Apples
Apples are packed with fiber and vitamin C. Their skin contains antioxidants and other nutrients, so don’t peel them before eating. A small apple has about 21 g of carbs and 77 calories, which makes it a great midday snack.
Kiwi
The zesty green flesh of a kiwi contains ample amounts of vitamin C, potassium, and fiber. A large kiwi has 13 g of carbs and 56 calories.
Pears
Pears are a delicious and filling treat, and they are a good source of dietary fiber and vitamin K.
Fruits You Should Avoid
Certain fruits can cause unexpected blood sugar spikes because they are high in carbs and sugar. Here’s the list of some fruits you should be careful with:
Pineapple
When ripe, pineapple is super sweet and delicious. And you guessed it, this fruit has a high glycemic index. Even if you really love pineapple, you shouldn’t eat more than half a cup every now and then. Make sure to combine it with protein-rich and low-fat foods.
Grapes
Believe it or not, one grape can contain one whole gram of carbs. A single recommended serving of this fruit caps at 15 grapes but you are not likely to eat only 15. Try to avoid the temptation altogether and go for berries instead, or think of grapes as a very rare treat.
Bananas
The problem with bananas is that they’re super-rich in carbohydrates. A medium-size banana may contain as many carbs as 2 servings of some other fruit.
Mango
You might find it hard to resist this fruit, but it doesn’t do your diabetes any good. One mango contains 26 g of sugar and 30 g of carbohydrates. Another downside is that mango’s glycemic index increases as the fruit ripens.
Forbidden Fruit
Truth be told, there is no such thing as forbidden fruit for diabetics. If you have a craving for a banana, grapes, or a pineapple, it’s fine to have some, as long as you’re very careful about the portion size.
On the other hand, good fruits can also cause spikes in your blood sugar levels. It’s advisable to take measurements after you eat them to see if a fruit disagrees with your metabolism.
References:
[1] http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fruits.html
[2] https://www.ncbi.nlm.nih.gov/pubmed/25377009
[3] https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20057835
