Fruits You Should Be Eating And You Shouldn’t If You Are Diabetic

Hello readers and welcome back to Bestie! Did you know that 11% of the American population has diabetes? Being a diabetic is a difficult job. You have to control what you eat along with getting ample amounts of exercise. Diabetic or not, for a balanced diet, it is important to eat fruit every day. Contrary to popular belief, there are some fruits that contain unhealthy amounts of sugar, which cause a spike in blood sugar levels. Finding a diabetes-friendly fruit that can help keep your blood sugar in a healthy range is difficult. Is there a way? Here are the best and worst fruits to eat if you have diabetes. Stay attended to learn everything about the good and bad fruits for diabetes.

Table of Contents

Blueberries

Peaches

Apricots

Apple

Oranges

Kiwi

Pear

Cherry

Strawberries

Pineapple

Mango

Watermelon

Banana

Conclusion

FAQs

Blueberries

Blueberries are superfoods for diabetics. These tiny tangy fruits are packed with vitamins, essential minerals, and tons of antioxidants. Not only do they promote overall health, but they also get rid of free radicals. For long-term diabetics, eating a bowl of purple salad containing blueberries, purple cabbage, and feta cheese will help increase insulin sensitivity and glucose processing. Blueberries, strawberries, or any other berries, in general, are a diabetic's best friend. With a glycemic index of 53, you can add these miracle berries to parfaits and yogurts as well. A refreshing way to start the day!

Peaches

Peaches define the summer season. They are a super healthy addition to your daily diet, low in calories, and a wonderful source of fiber, potassium, and vitamins A and C. Peaches are the perfect fruity treat for diabetics to satisfy sweet tooth cravings and help with weight loss. Whether it's peach smoothies or salad, it's up to you! The antioxidants and vitamin C content help in fighting off free radicals and make your skin and hair look healthier and softer.

Apricots

Apricots' sweet flavor and impressive nutrient content make them a worthwhile addition to your diet. They come loaded with beneficial vitamins A, C, potassium, copper, and manganese. Eating dried and whole fresh apricots helps in maintaining blood sugar levels. Unlike commercial sweets and chocolate that contain sugar and processed carbohydrates, having thinly sliced apricots with peanut butter toast is a wholesome meal for diabetics. Their low glycemic index and nutrient content help regulate diabetes. They also improve digestion while making the body feel full.

Apple

Having an apple a day may keep the doctor away. For diabetics, keeping a tab on carb intake is key. You may think that apples contain carbs, but the fiber in them helps neutralize this effect and maintains blood sugar levels. A medium-sized apple contains around 25 grams of carbs and about 4 grams of fiber. That helps slow down the digestion process and very slowly releases the glucose into the bloodstream. It's good news for diabetics!

Oranges

When you think about an orange, you think Vitamin C and citrus, but it's more than that! Citrus fruits like grapefruit, lemons, limes, and oranges also contain Vitamin A andiron. The nutrients in them reduce inflammation, the possibility of cell damage, and also protect the heart. The folate and potassium help in controlling diabetes. Packed with fiber and a low GI index, they're also one of those rare fruits that get slowly released into the bloodstream. Remember to get the best benefits out of oranges or any fruits, it's better to eat them whole rather than drink the juice.

Kiwi

Kiwi is a great choice for diabetics. Not only is it delicious, but it's also rich in antioxidants. With the focus being on improving immunity these days, it is also a great way to keep your immune system healthy. This is due to the presence of free radicals that destroy any toxins present in the body. Kiwi keeps heart health at its best! With a GI index of 53, it stands in the lower ranks, making it the perfect addition to a diabetic meal plan.

Pear

Pears can be very tasty and are a great fruit to eat if you have diabetes. Their nutritional benefits can actually help you manage the condition. They also have a low glycemic index, so they won't raise your blood glucose too quickly. As long as you keep your portions in mind and eat them along with other nutritious foods, you should go for it! They are dense in nutrients and vitamins that have several health benefits like fighting inflammation and helping with digestion. Remember to always eat a whole pear with the skin on because most of its nutritional goodness comes from the fruit jacket.

Cherry

Cherries are more than just a delightful cake topping. When eaten in the right manner, they have some incredible health benefits. One cup of cherries has 52 calories and about 12 grams of carbs, which has inflammation-fighting properties. Did you know that they also contain melatonin that helps you get a sound sleep? When it comes to blood sugar, they have diabetic goodness as well. Although small in size, they are packed with antioxidants and are low on the GI index, which plays a significant role in maintaining blood sugar. Along with all of these benefits, they also protect heart health.

Strawberries

Did you know that 1 cup of strawberries contains more Vitamin C than a whole orange? These delicious berries have a very low GI index and are totally safe for diabetics. Strawberries have several good nutrients like antioxidants, fiber, and Vitamin C. Berries, in general, like blackberries and blueberries, are perfect to kill those sweet tooth cravings. They are also known for their detox properties, which keep your immune system strong.

Now, let's move on to the fruits that all diabetics should avoid:

Pineapple

Pineapples are considered one of the healthiest fruits on the planet. Packed with Vitamin C, manganese, and antioxidants, they are a great way to stay healthy. Sadly, they are not pleasant news for diabetics. Ranking extremely high on the GI index, pineapples contain gross amounts of sugar that cause exponential spikes in blood sugar. If you still wish to enjoy this amazing fruit, then make sure to eat it with foods low in carbohydrates. Watch your total carbohydrate intake for a wholesome, balanced, diabetic diet.

Mango

Often referred to as the 'king of fruits,' this tropical delight is a no-go for diabetics. Mangoes are loaded with a variety of essential vitamins and minerals, making them a nutritious addition to almost any diet. But they also contain loads of calories, sugar, and carbs, which are another common culprit in increasing blood sugar. If you still wish to enjoy a mango smoothie or slices, then remember to go for firm mangoes rather than the pulpy ones.

Watermelon

Watermelons contain several health benefits and a variety ofminerals and nutrients, ranging from Vitamin A, B, and C to folate, fiber, and magnesium. Along with hydrating you, they're loaded with antioxidants and contain lots of sugar. Although present in natural form, if eaten in large quantities, watermelon will spike blood sugar levels. With a GI index of 72, it should either be eaten in moderation or completely avoided.

Banana

A banana is an excellent choice of fruit for your morning breakfast. It helps you stay active throughout the day. Although healthy for everyone else, diabetics should avoid them! Bananas contain high levels of carbohydrates, which can cause a rapid increase in blood sugar levels. If you're craving that banana flavor, you can try adding a small slice to your oatmeal or yogurt instead.

Conclusion

In conclusion, choosing the right fruits for diabetes management is crucial. While some fruits have a low glycemic index and can be beneficial for diabetics, others with high sugar content can cause a spike in blood sugar levels. It's important to monitor your portion sizes and consider the overall carbohydrate content of the fruits you consume. Incorporating fruits like blueberries, peaches, apricots, apples, oranges, kiwis, pears, cherries, and strawberries into your diet can provide essential nutrients and help maintain stable blood sugar levels. On the other hand, fruits like pineapple, mango, watermelon, and bananas should be consumed in moderation or avoided altogether due to their high sugar content. Remember, it's always best to consult with a healthcare professional or registered dietitian for personalized advice and recommendations based on your specific dietary needs.

FAQs

Can diabetics eat grapes?

Grapes are higher in sugar compared to some other fruits, so it's important for diabetics to consume them in moderation and consider their overall carbohydrate intake.

Are avocados good for diabetics?

Yes, avocados are an excellent choice for diabetics. They are low in carbohydrates and high in healthy fats, making them a great addition to a diabetic meal plan.

Can diabetics eat citrus fruits like oranges and grapefruits?

Yes, citrus fruits like oranges and grapefruits can be enjoyed by diabetics. They are low in carbohydrates, high in fiber, and packed with essential vitamins and minerals.

Are dried fruits a good option for diabetics?

Dried fruits can be high in sugar and have a concentrated carbohydrate content. It's important for diabetics to consume them in moderation and consider their impact on blood sugar levels.

Can diabetics eat strawberries?

Yes, strawberries are a great choice for diabetics. They have a low glycemic index, are packed with antioxidants and fiber, and can be enjoyed as a healthy snack or added to various dishes.

Please note that the information provided in this article is for informational purposes only and should not be considered as medical advice. It's always recommended to consult with a healthcare professional or registered dietitian for personalized guidance on managing diabetes and making dietary choices.