Blood Sugar Management: Best Fruits for Diabetics to Have in a Healthy Diet
January 6, 2021
If you have diabetes, you understand the importance of having a healthy diet and lifestyle. You have likely had to make many adjustments to your life, especially when it comes to the food that you eat.
You may have been told that you cannot eat fruit because it raises your blood sugar. However, you can still enjoy fruits and reap the many benefits they have to offer.
In this article, we will be discussing the best fruits for diabetics and best practices for eating fruits.
Benefits of Fruits for Diabetics
You may have found it difficult to find a treat you can enjoy while maintaining a healthy blood sugar level. Fortunately, despite what you might’ve heard, you can still have fruit. Fruits are packed with vitamins, minerals, and phytochemicals.
Many fruits are also high in fiber, which aids in regulating blood sugar levels and prevents blood sugar spikes. Fiber also makes you feel fuller, which keeps you from overeating and reduces cravings.
General Guidelines for Eating Fruit
As with any foods you eat, portion sizes are important. However, portion sizes and counting carbohydrates with the fruits you eat are particularly important because they contain natural sugar.
Avoid drinking fruit juices, especially juices bought from the grocery store, as they are loaded with added sugar. Even if you juice fruits yourself, it is still better to avoid drinking fruits because it removes the fiber that’s essential for preventing blood sugar spikes. Eat your fruits whole to receive their full benefits.
Furthermore, avoid processed fruits and limit dry fruits because many of those have added sugar. Read the labels and keep an eye out for the serving sizes and the amount of sugar it contains. It’s best to stick to fresh fruit in the produce section or frozen fruits. Frozen fruit is especially good thrown into a balanced smoothie (low in sugar, of course), which will still give you that fiber to keep you feeling full.
Glycemic Index (GI)
While monitoring portion sizes and counting carbohydrates are important, it is also important to keep in mind the glycemic index of the food you eat. The glycemic index measures how specific foods affect blood sugar levels. Foods that are low on the GI will increase your blood sugar levels slowly and steadily while foods that are high on the scale will increase your levels rapidly.
Eating healthy low-GI foods will not only help you to regulate your blood sugar levels, but it may also help you lose weight and lower cholesterol levels. Luckily, many fruits are low on the GI. Most fruits are good in moderation, but watermelon should generally be avoided as it is high on the GI.
Best Fruits for Diabetics
Fresh, whole fruits are a healthy and tasty option if you are craving something sweet. These fruits are best eaten fresh or frozen, not processed. Here are some fruits that are particularly good for diabetics:
- Berries, which are packed with antioxidants and fiber
- Cherries, which are high in potassium and also packed with antioxidants
- Apples, which are a great source of fiber… keep that peel on
- Oranges and Grapefruits, which are high in vitamin C, potassium, and folate
- Pears, which are another great source of fiber. Again, keep the peel on
- Peaches, which are packed with vitamins including A and C
- Apricots, which are high in vitamins A and E
- Kiwis, which are high in potassium, vitamin C, and fiber
While navigating a condition like diabetes can be overwhelming, you don’t have to do it on your own. Reach out to Z.E.N. Foods. We offer healthy meal delivery plans that you can customize according to your dietary needs and budget. Let us help you!