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Best Fruits for a Diabetic Meal Plan

above shot of watermelon fruit slices

Fruits can be a very important part of a diabetic meal plan. It’s a common misconception that you are unable to eat fruit with diabetes. While fruits can be high in fructose and potentially raise your blood sugar levels, the nutrients present in the fruits can slow carbohydrate digestion and help manage blood sugar levels.

Best Fruits For Diabetic People

Eating fruits can help you increase your intake of fiber, minerals, and vitamins. It’s recommended to find ones that are lower on the glycemic index and are packed with nutrients. Some good fruits for diabetics include:

  • Berries, which are packed full of antioxidants and fiber
  • Cherries, which are high in both potassium and antioxidants
  • Apples, those peels are packed with fiber (yeah, keep that peel on)
  • Oranges and grapefruit, both of which are high in vitamin C, potassium, and folate
  • Pears, another great source of fiber. Still gotta keep that peel on!
  • Peaches, a sweet treat that’s full of vitamins A and C
  • Apricots, that are high in both vitamins A and E
  • Kiwis, which are high in potassium, vitamin C, and fiber

Glycemic Index (GI)

The Glycemic Index is a tool used to monitor carb intake. Foods are classified on a scale ranging from low (having a GI of 55 of less), medium (having a GI of 55 to 69), or high (having a GI of 70 or higher). Foods that are high in refined carbs and sugars are more likely to have a high GI, whereas foods that are high in fat, protein, and fiber tend to have a low GI. However, foods that contain no carbs such as meat, fish, nuts, and herbs are not assigned any GI.

While the food itself has a baseline GI, it may change based on multiple factors. Ripeness, type of sugar contained in the food, cooking method, and the amount of processing it’s undergone can all affect the GI.

It’s important to note that the GI is not the same as the Glycemic Load, or the GL. The GL factors in how much food has been consumed, as well as the number of carbs in a single serving of food to determine how it may affect blood sugar.

When making a diabetic meal plan, it’s important to pay attention to both the GI and the GL.

Be Mindful with These Fruits

Eve though fruits that score highly on the Glycemic Index are safe for people with diabetes, they should be mindful when consuming the following fruits and monitor the intake because it could still potentially raise the blood sugar levels.

  • Very ripe bananas, with a GI of 60, making it a medium GI food
  • Pineapple, with a GI of 60, making it a medium GI food
  • Watermelon, with a GI of 75, making it a medium GI food

Dried fruits with added sugars/sweeteners should be avoid, as well as canned fruit as they are often packaged in syrup.

Dealing with diabetic meal planning can be frustrating, but you don’t have to do it alone. Contact Z.E.N. Foods for a diabetes-friendly healthy meal delivery option.

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