Fruits are a great way to stay healthy. If you are struggling with diabetes and high blood sugar levels, reaching for fruits in your fruit basket could help you better regulate blood sugar levels and keep your condition in check. It is a popular myth that the sugar in fruits is bad for those who suffer from diabetes. This myth has been debunked time and time again and we now know that the sugars in fruits are actually great for regulating blood sugar levels and will work to help you better manage diabetes.
The American Diabetes Association (ADA) has reported on the value of fruits in managing diabetes. The vitamin and mineral content is great for health and the fibre content is especially beneficial for those who suffer from diabetes. What’s more, it is a great way to treat yourself to a healthy sweet snack, without reaching for unhealthy alternatives which could cause havoc on your blood sugar levels.
Fibre that is found in many fruits and vegetables can promote the feeling of fullness, which will lower cravings, which will prevent you from unhealthy snacking. Further to this, the fibre allows for the slow absorption of sugar into the bloodstream, thereby enabling the better management of blood sugar levels. Eating a diet rich in fibre including many fruits will prevent insulin spikes caused by sudden absorption of sugar into the bloodstream, thereby working to better manage diabetes. That being the case, not all sources of fibre are considered good for diabetics.
Certain fruits work to directly lower blood sugar levels. With such fruits, you have to be careful of the amount that you consume. Though these fruits can be beneficial for those who suffer from high blood sugar, eating too much of these fruits can cause low blood sugar which can too be dangerous.
When it comes to fruits, some fruits are considered better than others when it comes to managing diabetes. People who suffer from diabetes have much to gain by incorporating certain fruits into their diet. We have a list of 15 of the best fruits for those who suffer from diabetes. Hence, without further adieu, let’s dive into our list and find out how these fruits work to help you better manage your condition.
Remember, the American Diabetes Association (ADA) recommends that you limit your intake of carbohydrates, including fruits to one-quarter of your plate. This equates to about 2 to 4 servings of fruit per day. Hence, though fruits are great for you, you don’t want to go overboard and consume an unbalanced diet that contains too much fruit. Pair your fruits with other proteins and healthy fats and it will work to keep your blood sugar from spiking.
1. Cantaloupe
Cantaloupe is a great alternative to watermelon for those who suffer from diabetes. Unlike watermelon, which is a high glycemic fruit, cantaloupe is low in the glycemic index and can be a great treat on those hot summer days.
Cantaloupe is a great source of fibre and is rich in B vitamins and electrolytes. The fruit works very well to maintain energy levels in the body and helps control blood glucose levels.
Cantaloupe has a high liquid content which is why they are considered a low glycemic fruit. The fruit is digested slowly in the body and will not lead to blood sugar spikes. Not only does it help you better manage your blood sugar levels, but it is also yummy and works to hydrate you.
2. Cherries
When we say cherries, we do not mean the sugar-soaked maraschino which is usually topped on ice cream. You want to pick plump and juicy fresh cherries which are loaded with nutrients.
The antioxidant concentration is especially impressive, making it a great fruit to help you better regulate blood sugar. If you are someone who is living with diabetes, then cherries in your diet will work to provide your body with a great source of vitamin C, potassium and fibre. It is the fibre in cherries that makes it a slow-digesting fruit. The slower the digestion rate, the slower the absorption rate of sugar, thereby preventing insulin spikes.
That being the case, though cherries are great for those who suffer from diabetes, due to where cherries are placed on the glycemic index, you want to ensure that you maintain portion control. Consuming too much of this fruit can be bad for those who suffer from diabetes.
Though that is the case, sweet and tart versions of cherries contain chemicals called anthocyanins that help to boost insulin production, which resultantly causes the lowering of blood sugar levels. Anthocyanins are naturally found in cherries, which is where they get their bright red colour from. It is this compound that makes this fruit one of the best fruits in moderation for those who suffer from diabetes.
Cherries are tasty and can be a great way to control sugar cravings. Whenever you crave something sweet, you can simply munch on a few cherries which will provide your body with a healthy dose of nutrients instead of unhealthy sugars which cause insulin spikes.
3. Oranges
Though oranges are super sweet, the glucose in oranges is not as harmful to the body as processed sugar. They are an excellent source of vitamin C and also contains heaps of fibre.
Oranges are low on the glycemic index, making them a suitable choice for those who suffer from diabetes. The fibre content of oranges makes it slow-digesting, which works to better regulate blood sugar absorption.
Citrus fruits such as oranges have been considered a superfood for those who suffer from diabetes. This is because they contain large amounts of vitamin C, which has been proven in studies to help those who suffer from type 2 diabetes by lowering elevated blood sugar levels. Vitamin C works to minimise blood sugar spiking after a meal and can work to better regulate healthy blood sugar and insulin levels.
You can safely enjoy one average-sized orange every day and reap the various benefits of this fruit.
4. Kiwi
Kiwi is a great fruit that is rich in vitamin C and is low in sugar. Many researchers have actually found that eating kiwi can actually work to lower blood sugar levels.
Kiwi is considered one of the best fruits for those who suffer from diabetes. The nutrients in kiwi do not only control blood sugar levels but will also help to control diabetes altogether.
Kiwis are a healthy selection and an average person can eat 2 to 3 kiwis a day. Kiwi contains a host of healthy nutrients including vitamin C which is known to help lower blood sugar levels. They also contain manganese, zinc, iron, magnesium, copper and potassium.
Kiwi fruit is very low in sugar, with about 9 grams of sugar in every 100 grams of the fruit. This makes it a reliable source of healthy nutrients with a low amount of sugar which is perfect for those who suffer from diabetes.
5. Peaches
Peaches contain bioactive compounds that help fight obesity related diabetes. Though peaches are incredibly sweet, they contain less than 13 grams of sugar in a medium-sized fruit. In comparison to other fruits, peaches actually contain a lower amount of sugar, making it a wise selection for those who suffer from diabetes.
Peaches contain a wholesome amount of vitamin C which will not only work to better your immune health but will also work to better regulate blood sugar levels. They also contain fibre which is slow digesting, allowing for the slow absorption of nutrients thereby preventing blood sugar spikes after a meal.
They also contain ellagic acid which is an antioxidant polyphenol that is found in many fruits and vegetables that have anti-diabetic effects. They work to enhance pancreatic beta-cell function and will work to decrease glucose intolerance. This makes peaches one of the best choices when it comes to fruits for those who suffer from diabetes. Not only will it help you better control blood sugar levels, but it will also prevent the onset of glucose intolerance.
6. Blackberries
All berries are considered great for those who suffer from diabetes. This is because they all contain wholesome amounts of antioxidants that work to keep you healthy and help you better regulate blood sugar levels.
That being the case, tart and juice blackberries are considered the best types of berries for those who suffer from diabetes. This is because they contain twice as much fibre as strawberries which makes them one of the most beneficial fruits when trying to control blood sugar levels.
The fibre in blackberries works to enable slow absorption of sugar into the bloodstreams, thereby enabling better insulin control. Blackberries score low on the glycemic index making them a healthy choice for those who suffer from diabetes.
They are packed with antioxidants and have similar benefits whether eaten fresh or frozen. You can eat a 3/4 cup of blackberries which provide a perfect snack for when you are craving something sweet. Remember, when you are fighting diabetes, it is best to choose a healthy snack such as blackberries and steer clear of high glycemic foods that contain a lot of processed sugar.
7. Bananas
Bananas are another great fruit for those who suffer from diabetes. When picking bananas, it is best to pick bananas that are more towards the greener side. When bananas ripen, the sugar content of the fruit increases. Hence, to reap the most benefit from this fruit, you should eat it before it becomes too ripe.
Bananas work to provide your body with plenty of helpful nutrients and do not carry too many calories. That being the case, you don’t want to eat too many bananas in one sitting. This is true for all fruits. Fruits do contain sugar and you don’t want to overconsume fruits as this could lead to blood sugar spikes.
Just so long as you maintain good portion control, bananas can be a healthy fruit, loaded with vitamin C which will help you better manage blood sugar levels. It is the fibre content of bananas that makes it so beneficial for those who suffer from diabetes. A medium-sized banana contains about 3 grams of fibre, which will allow for slow digestion and slow absorption of sugar. This will work to better control insulin production and will help you better control insulin sensitivity.
8. Strawberries
Much like blackberries, strawberries are loaded with vitamin C and antioxidants. Though they don’t contain as much fibre as blackberries, they still contain a good amount to make them useful for those who suffer from diabetes.
When you have sugar cravings, it is easy enough to eat a few strawberries and steer clear of unhealthy food choices. Strawberries are low in the glycemic index. This means they will not quickly raise blood glucose levels which will lead to insulin spikes. They are a sweet fruit that you can enjoy without having to worry about insulin sensitivity due to insulin spikes.
Strawberries have a low-carbohydrate density which makes them a great fruit for those who suffer from diabetes. You can safely eat about a cup serving of strawberries without experiencing blood sugar spikes.
9. Pears
Many studies have shown pears to be helpful in managing diabetes. The nutritional profile of pears helps you better manage blood glucose levels and will even work to prevent insulin spikes caused by excess glucose in the bloodstream.
Pears are loaded with fibre which makes them a great choice when trying to control blood sugar levels. The fibre in pears will work to allow for the slow absorption of sugar, thereby preventing blood glucose spikes from leading to insulin sensitivity.
Pears have a low glycemic index which means they won’t work to raise your blood sugar too quickly. This will prevent the need for excessive insulin to manage blood glucose. As a result, pears can be a great healthy snack for when you are craving something sweet.
Not only do pears help control blood sugar levels, they even lower the chances of you developing type 2 diabetes. This makes pears a wise choice for those who not only suffer from diabetes but for those who run the risk of developing diabetes.
10. Apples
Apples are loaded with fibre and you know how the saying goes, ‘an apple a day keeps the doctor away.’ This is because the nutrient content of apples makes them great to boost immune health. They are loaded with vitamin C which not only boosts immune function but also works to lower blood glucose levels.
The fibre content of apples makes them a slow-digesting fruit that will work to prevent blood sugar spikes after a meal. They are an excellent choice for snacking and is a great healthy alternative to unhealthy sweets.
Apples score low in the glycemic index, which means they will cause a minimal rise in blood sugar levels. Instead, the fibre content of apples will work to lower blood sugar levels. It is the fact that apples are a low glycemic index fruit is what makes them so great for those who suffer from diabetes. You can safely enjoy this fruit without worrying about what it would be doing to your blood sugar levels.
11. Apricots
This sweet summer fruit should be a staple for those who suffer from diabetes. This is because one apricot only contains about 17 calories and 4 grams of carbohydrates. The low carbohydrate content of this fruit makes it especially valuable for those who suffer from diabetes.
Apricots are also a great source of vitamin A and fibre. Vitamin A helps to improve the insulin-producing beta-cell function, which can work to better control insulin levels. It can be great for those who already suffer from insulin sensitivity, which is why it should be a staple for those who suffer from diabetes.
Apricots are low in the glycemic index, which means they won’t work to quickly raise blood sugar levels. Thus, you can safely eat this fruit without worrying about what it would be doing to your blood sugar levels. Apricots actually have very little sugar which is why they are such a healthy choice for diabetics. It can be a great addition to meals and can be a tasty snack for when you are craving something sweet.
12. Pomegranates
A half-cup of pomegranates contain about 73 calories and 16 grams of carbohydrates. It only contains 12 grams of sugar and provides the body with 3 grams of fibre.
Pomegranates have three times the antioxidants as green tea and red wine. These antioxidants work to fight the work to free radicals in the body which cause many chronic diseases such as diabetes.
In fact, experts have found pomegranate seeds to contain compounds that would work to improve insulin sensitivity. The fruit is loaded with phytochemicals such as flavonoids and polyphenols which are known to reduce insulin resistance.
This crunchy fruit is a great treat for when you are craving something sweet. They can be an excellent addition to a salad and also works well as a snack.
13. Raspberries
Raspberries contain about 8 grams of fibre and 5 grams of sugar in one cup. This makes raspberries a fruit that is low in the glycemic index. Remember what we mentioned, all types of berries contain antioxidants that make them useful for those who suffer from diabetes.
Raspberries are also great for those who suffer from prediabetes. The fruit works to better control blood sugar levels and contains a host of antioxidants and nutrients that work to prevent diabetes. Not only does the fruit help manage the condition, but it contains compounds that could actively fight in your body to prevent the condition from arising in the first place.
Over half the carbohydrate content of raspberries is fibre, which is why it is great for those who suffer from diabetes. The fibre works to slowly digest in the body, enabling the slow absorption of sugar into the blood, thereby preventing insulin spikes.
14. Avocados
Avocados are another fruit that is low in carbohydrates making them a great choice for those who suffer from diabetes. Many people have the tendency to eat avocados with sugar, however, you want to refrain from doing this if you are diabetic. Adding sugar to the fruit completely negates the benefits of the fruit for a diabetic and will work to cause blood sugar spikes.
The healthy fats in avocados work to help heart health which is important for those who suffer from diabetes. People who have diabetes have a higher risk of heart disease, hence adding avocados to your diet helps you better protect your heart.
Though a 1/3 serving of avocado only contains 1 gram of sugar, it is important that you exercise portion control, just to be on the safe side. Avocados are high in fibre making them a great choice for those with insulin resistance. Though some high fibre food can cause blood sugar spikes, avocados will not do so.
15. Indian Gooseberry
This exotic fruit is considered a goldmine when it comes to managing diabetes. It contains compounds that will actively help you better manage blood sugar levels.
Also known as amla, the fruit is known to have immunity-boosting properties and is known to be a great remedy for diabetes. Indian gooseberry is known as a miracle ingredient in fighting diabetes and eating one amla every day will work to keep your blood sugar levels in control.
Further to this, the fruit also promotes healthy weight loss and will work to slow down the ageing process. It is great for detoxifying the body and will work to keep your mind and body healthy.
The fruit can also be enjoyed in juice form for those who suffer from diabetes. It has a very low sugar content making it a valuable fruit in the fight against diabetes.
Fruits to Avoid for Diabetics
Though previously we would think of certain fruits not being good for diabetics, this has been proven to be a myth. According to the American Diabetes Association (ADA), all fruits are healthy and there is no such fruit that should be considered off-limit for those who suffer from the condition.
That being the case, some fruits are better than others, while some fruits contain more sugar. Hence, when it comes to certain fruits portion control is important. Another thing that you should be mindful of is the form in which you consume the fruit.
Though all fruits are considered healthy for those who suffer from diabetes, fruit juice is considered a no-no. This is because, fruit juice contains no fibre and is considered more of a concentrated sweetener of the fruit, making it an unhealthy choice for those who suffer from diabetes. Drinking fruit juice can work to raise blood sugar levels and should be avoided (other than exceptions such as Indian Gooseberry juice).
How Much Fruit Can A Diabetic Safely Eat?
Fruits are considered carbohydrates and should be controlled in portions by those who suffer from diabetes. It is recommended that people who suffer from diabetes consume about 2 to 4 servings of fruit per day. This is the same as the general population.
Though some people who suffer from diabetes look to restrict fruit consumption due to sugar content, what is important is that you understand the difference between sugar in fruits and processed sugar.
Fruit can be a great part of the diet and should be included in the diets of those who suffer from diabetes. Just makes sure not to base your diet only on fruit and ensure that you don’t overconsume fruits in hopes of for instance losing weight. If you are looking to lose weight and are diabetic, it is wise to consult a healthcare professional before you make any changes to your diet.
To Conclude
Fruit can be a great addition to the diet and just because you are diabetic, you shouldn’t go out of your way to avoid fruits. Fruits can work to help you better manage your sugar cravings and can be an effective means to better manage your condition.
As you may have seen, certain fruits are considered great for those who suffer from diabetes. These fruits that we listed herewith in the article will help you better manage your condition. Who knows, over time, you may even be able to go off diabetic medication. (Declaimer: this is not an invitation to stop medication without consultation with a healthcare professional.)
We hope you found this article useful and that after reading this word to word, you have a better idea of the types of fruits you should include in your diet to help you better manage your blood sugar levels.
Happy Munching!
