The Best Fruits for Diabetics
Unlike type 1, type 2 diabetes risk reduces when aligned with a healthy weight. If looking to prevent or treat diabetes, learn how nutritious foods and fruits fit into a diabetic diet.
Unlike type 1 diabetes, the risk of type 2 diabetes reduces when aligned with a healthy weight and healthy dietary patterns.
But individuals generally have a misrepresentation regarding a diabetic-friendly diet and recommendations, particularly when it comes to fruit and diabetes.
If look to prevent or treat diabetes, fruit lovers rejoice! Keep blood sugars stable while enjoying nature's candy with list of fruits for diabetics to eat.
Fruits and Diabetes
Although fruit is a rich carbohydrate source, its intake offers more than natural sugar - they are mostly loaded with fiber and an abundance of nutrients.
The combination of fiber and being low-in-calorie makes fruit an excellent facilitator to weight loss, thus promoting tighter blood sugar control aligning with a healthy weight.
Published Harvard research suggests two servings of fruit each week can prevent the risk of type 2 diabetes. More specifically, greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes.
Fruits should also ultimately be consumed in their whole form, as a greater consumption of fruit juice is associated with a higher risk of type 2 diabetes.
List of Fruits for Diabetics
When it comes to the best fruits for diabetics, it generally comes down to sticking to serving sizes and accompanying foods. Recommended serving sizes vary depending on the type of fruit.
A general guideline includes one small to medium-sized fruit or a half-cup of fresh or frozen fruits, which commonly provides 15 grams of carbohydrate and known as one carbohydrate exchange.
If possible, choose whole fruits over fruit juices to increase bulk and fiber content. Additionally, pairing fruit with a protein or fat source can reduce the risk of blood sugar spikes.
Needing a little inspiration? Check out these list of fruits for diabetics to eat and enjoy!
1. Blueberries and Greek Yogurt
Blueberries are low on the glycemic index while being high in nutritional value. A cup of blueberries offers 32 percent of daily needs, along with 25 percent of manganese, 24 percent of vitamin C, and nine percent of copper.
The berries are also rich suppliers of antioxidants, compounds that fight against free radicals and protect cells from damaging oxidative stress, shown to protect against a number of chronic diseases.
Naturally-sweetened berries paired with a plain Greek yogurt packed with protein is an excellent breakfast or snack to sustain satiety. Add chia seeds or flaxseeds for added crunch and nutrients.
A dash of cinnamon may also be helpful for diabetes management, as WebMD suggests Cassia cinnamon contains certain chemicals that seem to improve insulin sensitivity and increase blood sugar intake.
2. Bananas and Peanut Butter
Though bananas often have a bad reputation for their naturally high sugar content, they are rich in fiber, potassium, magnesium, and other nutrients.
Stick to a medium-sized banana to control carb content. Smearing one tablespoon of peanut butter also helps stabilize blood sugar thanks to its protein and healthy fat content.
But when choosing any sort of nut or seed butter, such as almond, cashew, and sunflower varieties, divvy away from added sugars and oils. Ideally, the ingredient label should indicate the nut or seed and potentially a little added salt.
3. Peaches and Cottage Cheese
A half-cup serving of cottage cheese offers approximately 14 grams of protein and provides 7 percent of daily calcium needs! Besides, cottage cheese shows to be good for you and weight loss goals, along with supporting bone and heart health.
Pair with fresh peaches or pineapple for a balanced, guilt-free snacks. Also stray away from canned peaches or pineapple filled with added syrups and sugars.
4. Apples and Turkey
Though the grouping may seem unconventional, apple and turkey pair quite nicely. Besides, the fiber of the apple and protein from the turkey makes the combination an exceptionally valuable snack to manage blood sugars and keep hunger at bay.
Also feel free to play around with other fruit and deli meat combinations, including turkey with pears and chicken with oranges. With any deli meat, though, purchase straight from the butcher to minimize salt content added to most packaged varieties.
5. Grapes and Cheese
This duo delivers a sense of elegance to the art of snacking: Fresh grapes and cheese, including cubed, sliced, or string cheese varieties. As the grapes deliver natural carbohydrate and sweetness, the fat content of cheese can help stabilize blood sugar levels.
Figs, dates, apples, melons, and pears more agreeable fruit and cheese pairings to enjoy for a satisfying snack.
Fruits are just one core component of a balanced, diabetic diet, as whole grains, vegetables, lean and plant-based proteins, milk and dairy products, and healthy fat sources should also be included. A meal delivery service can also ensure nutritional needs are being met, especially if crunched for time or desiring extra guidance and assistance.
Though dietary patterns are key to control blood sugars, additional methods to help manage diabetes and improve overall health include regular exercise, sleep hygiene, and stress management.
Ultimately, though, it is important to consult with a healthcare professional and team to devise a safe, yet effective plan to suit individual needs and preferences appropriately.
Carbohydrate Counting. American Diabetes Association.