When it comes to diabetes and controlling blood sugar levels, you have to know some tricks to always be at a stable level. There are grains that diabetics can eat calmly, and others that cannot. There are also fruits that are high in sugars, which are not necessarily forbidden (and you always have to talk to your doctor before any decision) but you have to know what they are to regulate them in your diet.
The idea that fruits are unsafe for people with type 1 and type 2 diabetes is a myth that should be counterpointed against science, as established in this 2017 study: it even found that large amounts of fresh fruits in the diet were associated with a lower risk of diabetes, as well as with fewer complications for people who already had diabetes. Another paper concluded that eating a diet rich in fresh fruits could help to have lower risks of developing type 2 diabetes.
Grab a Fruity Snack and Control Your Sugar Blood
On the other hand, fruits provide important amounts of vitamins, minerals, and fiber that are necessary and essential for the proper functioning of the body. Also, all the doctors recommend maintaining a healthy weight, which helps the body to have a better response to insulin and better diabetes control. Some forms of fruit, such as juice, can be bad for diabetes because, by removing all the dietary fiber, what you leave in the glass is a large load of sugar in a beverage. No matter which one, it is always better to eat the whole fruit and avoid extracted or industrial juices that eliminate fiber. If you wanna have a fruit-based drink, add the whole fruit to the blender; that way you won’t lose the fiber.
Entire fruits such as berries, citrus fruits, apricots and, yes, even apples, can be a healthy way to satisfy your sweet tooth, notes the American Diabetes Association (ADA), and get important vitamins and minerals. But, like any food in the diet of a diabetic, you have to be vigilant in the amount of carbohydrates and calories and keep a detailed report of what is eaten. One serving of fruit should have no more than 15 grams of carbohydrates, according to experts.
Consume fruit in its natural form, and avoid fruit in syrup or any processed fruit with added sugar, which has the tendency to increase the blood sugar level, according to the Cleveland Clinic. Stay in the fresh fruit aisle and pass by the jams and canned fruits aisle.
These Are the Best Fruits for Diabetics
Among the best fruits for people with diabetes, or those who want to keep their blood sugar levels stable, are berries, such as strawberries, raspberries, blackberries or blueberries, which are also delicious and loaded with antioxidants that will help you stay young. One cup of fresh blueberries, for example, has 84 calories and 21 grams of carbohydrates. You can also eat a handful of cherries with stone at some point of the day: they fight inflation thanks to their antioxidants, and they have been shown to fight heart disease, cancer and others.
Fresh and fragrant peaches are a delight in any climate, but you may find them usually in the summer, if they are grown in the United States, and in other seasons of the year if they are imported. A medium peach has just 59 calories and 14 grams of carbohydrates. They also provide 10 milligrams of vitamin C and 285 milligrams of potassium.
Remember that vitamin C does everything, it’s almost magical: from helping your body form blood vessels and cartilage to aiding your body’s healing process.
Similar to peaches, apricots are delicious, rich in fiber and low in sugar: An apricot has only 17 calories and 4 grams of carbohydrates, while providing 134 micrograms of vitamin A, which makes them a great source of this nutrient.
Diabetics will know that apples are their best friends when they feel like a snack: an apple a day is good for anyone because it barely has 95 calories and 25 grams of carbohydrates. If you’re looking to stay under the 15 grams of carbs recommended for type 2 diabetes, eat half and keep the other in a container with a lid for tomorrow. Apples are packed with fiber (about 4g per medium fruit, making them a good source) and have some vitamin C, with one medium apple providing 8.37 mg.
Of course you know that behind a kiwi’s rough exterior lies a tangy, emerald-hued treat. The USDA deems the kiwi a valuable source of vitamin C, as well as providing a small amount of potassium and fiber. Nutritional wise, one kiwi contains 48 calories and 11 grams of carbohydrates, making it a great option for those managing diabetes. Furthermore, kiwis can be found throughout the year and can be stored in the refrigerator for up to a week.
A medium-sized orange contains a wealth of nutritious benefits, particularly when it comes to vitamin C: with 63 milligrams, it provides almost the entire daily requirement. Additionally, it provides to your body 16 grams of carbohydrates (close to the 15 grams maximum for diabetic) and 65 calories. Not only that, but oranges also have folate (24 micrograms) which helps in the formation of red blood cells, according to Mayo Clinic.
Eating fruits can be a healthy part of a diabetic’s diet, as they are a good source of vitamins, minerals, and fiber. However, it’s important to be mindful of the sugar content in certain fruits and to monitor your blood sugar levels closely. It’s always best to consult with your doctor or a registered dietitian to determine the best fruit choices and serving sizes for your individual needs. They can also provide you with a personalized meal plan that takes into account your diabetes and other health conditions.