Fruit can still be enjoyed by people with diabetes, but it’s important to make informed decisions and keep an eye on portion sizes because some fruits are higher in sugar and carbohydrates than others. These fruits are suitable for diabetics, as you can see.
Unbelievably, the idea that fruit is dangerous when you need to watch your A1C is a common diabetes myth that has been repeatedly disproven. Even higher intakes of fresh fruit were linked to a lower risk of developing diabetes as well as fewer complications for those who already had the disease, according to a study that appeared in PLoS One in April 2017. A study published in the October 2021 Journal of Clinical Endocrinology & Metabolism suggests that people who consume a diet high in whole fruits may be less likely to initially develop type 2 diabetes.
These are five fruits which can be added to your Diabetes-Friendly Diet –
Berries – Whether you enjoy strawberries, blueberries, or any other berry, you are free to indulge, according to experts. They are a diabetes superfood, according to the ADA, because they are loaded with fibre and antioxidants. According to the U.S. Department of Agriculture, a cup of fresh blueberries has 84 calories and 21 grammes (g) of carbohydrates (USDA). Try berries in a parfait, alternating layers of fruit with plain nonfat yoghurt, if you can resist the urge to just pop them into your mouth. It makes a great dessert or breakfast for people with diabetes.
Peaches – You can include fresh, fragrant peaches as a summertime treat in your diabetes-friendly diet. The USDA estimates that a medium peach has 59 calories and 14 grammes of carbohydrates. Additionally, it contains 285 mg of potassium and 10 mg of vitamin C, making it a good source of both nutrients. It also contains 285 mg of potassium.
Cherries – According to the USDA, a cup of tart cherries with pits contains 52 calories and 12.6 g of carbohydrates. And because of their antioxidants, which have been demonstrated to fight heart disease, cancer, and other diseases, according to a review from the March 2018 Nutrients, these fruits may be especially effective against inflammation. You can buy tart cherries fresh, canned, frozen, or dried. However, Cleveland Clinic advises consumers to read the labels carefully because many canned fruits contain added sugar, which can cause blood sugar levels to rise. According to the ADA, dried cherries without added sugar are a healthy option. However, you shouldn’t eat them until you’re full because dried fruit is less filling than whole fruit but higher in calories and carbs (think 2 tablespoons).
Apples – According to the USDA, a medium-sized apple has 95 calories and 25 gms of carbohydrates, making it a great fruit option. Enjoy half if you’re aiming for less than 15 g of carbohydrates per serving. Apples are rich in fibre (about 4 g per medium fruit, making them a good source), and one medium apple has 8.37 mg of vitamin C. Don’t peel your apples, though; the Harvard T.H. Chan School of Public Health advises against doing so because the skins are packed with antioxidants and fibre that are good for your heart.
Oranges – You can get almost all the vitamin C you require for the day by eating one medium orange (63 mg, making it an excellent source). According to the USDA, this delectable option contains 65 calories and 16 g of carbs. One medium orange also has folate (24 mcg), which aids in the formation of red blood cells, according to the Mayo Clinic, and potassium (238 mg), which the American Heart Association claims may help normalise blood pressure. Don’t forget other citrus fruits, like grapefruit, which are also fantastic options for people with diabetes while you’re enjoying this juicy treat.