Having diabetes means that you have to plan your diet with certain dietary restrictions in mind in order to manage the condition well and avoid extreme fluctuations of your blood sugar levels. But the notion that people with diabetes can’t enjoy fruits because they contain sugar is simply not true. While fruit juice, dried fruits, fruit jelly and other fruit products high in sugar can cause a spike in blood glucose levels, eating fresh fruits and berries is safe (if consumed in moderation), even beneficial for diabetes patients.
Doctors even recommend fruits as a healthy dessert or snack for people with diabetes. Fruits are high in fiber and essential vitamins and minerals, which make them an important part of your diet. What you have to consider is the glycemic index (GI); this number measures how fast different foods cause blood sugar levels to rise. Most fruits and berries have low GIs, meaning you can incorporate them into your diet if you have diabetes. In addition to fruits, there are also varieties of snacks that you can eat if you have diabetes:
So, which fruits fit well into a diabetes-friendly diet? Here’s a list:
Berries
They are rich in fiber, antioxidants and vitamins, and most of them have low GIs. If you have diabetes, you can enjoy strawberries, blueberries, blackberries, and other berries without worrying. Watermelons and melons are also classified as berries and are low in carbs; both contain 0.28 oz of carbs per 3.53 oz serving.
Tart cherries
Tart cherries also have a low GI and are rich in antioxidants. The latter can help reduce inflammation, which may help prevent heart disease and other health problems.
Peaches
Peaches are full of vitamins A and C, potassium, and fiber, which makes them a great addition to your diet.
Apricots
Apricots are rich in vitamin A and fiber; they are great on their own but can also add taste to your cereal, yogurt, or fruit salad.
Apples
Apples contain fiber and vitamin C, and apple skins are rich in antioxidants. Not only are they good for people with diabetes, but they may also help reduce the risk of the condition in people who don’t have it (as part of an overall healthy diet, of course).
Pears
In addition to being rich in fiber, pears are also high in vitamin K.
Oranges
Oranges are best known for being high in vitamin C, and they also contain folate and potassium, which may be beneficial for blood pressure. Other citrus fruits, e.g. lemon, lime, and grapefruit, are also worth being part of your diet.
Kiwis
They may not look very appealing from the outside, but their unimpressive appearance hides an interesting taste, fiber, potassium, and vitamin C. Enjoy!
You can look up the glycemic indices of your favorite fruits here.
