This unique fruit offers some notable health benefits, says Erin Palinski-Wade. Unlike most fruits, avocado contains 0 grams of natural sugar per serving and does not affect the glycemic response, adds the expert.
Avocados contain primary unsaturated fatty acids, healthy fats that boost heart health.
A 2019 clinical study published in Nutrients, showed that including half an avocado or a whole fruit at breakfast increased glucose and insulin response in participants compared to a high-carb, low-fat breakfast.
Banana
One of the most popular fruits can be considered classically “bad” for diabetes. But it’s just a prejudice, experts assure us.
For example, unripe green bananas are a good source of resistant starch, a fiber that has been found to lower blood glucose levels and fight insulin resistance, notes Palinski-Wade.
A 2023 review published in Frontiers in Nutrition found that specific types of resistant starch have a direct positive impact on glucose and insulin regulation, although more research is needed.
But yellow bananas also have their role. Although a riper banana has a higher sugar content and therefore a greater impact on blood sugar, this fruit is still a good source of fiber for gut health as well as appetite regulation.
But portion size matters. Palinski-Wade recommends a smaller banana with a balanced blood sugar content. It should be accompanied by a source of protein and/or healthy fats.
Mango
The delicious tropical fruit is currently considered unsuitable for diabetics. However, according to dietitian and diabetes expert Kimberley Francis, one serving of mango (3/4 cup) provides 7% of your daily fiber needs.
Fiber slows the absorption of sugar into the bloodstream, which is ideal for glucose management, explains the dietitian with expertise in diabetes.
According to a 2023 studyconsumption of a fresh mango increased satiety, increased the desire to eat, and showed a more effective reduction in postprandial glucose levels as well as more stable glucose levels compared to a dried mango.
Regarding how the mango fruit can be seamlessly integrated into a diabetic’s menu, the expert suggests serving it alongside an avocado salad or a Cobb salad.
Oranges
Although orange juice gets a bad rap because of its sugar content, Francis recommends not giving up this fruit entirely. A medium-sized orange contains about 3 grams of fiber. Dietary fiber makes you feel fuller for longer and supports glucose and weight management.
If you have diabetes, you can pair oranges with protein sources for a more stable blood sugar response, suggests Francis. For example, you can add orange slices to a spinach and mushroom frittata.
Prune
Contrary to popular belief, you don’t have to avoid dried fruit if you have diabetes. Diabetics commonly think that dried fruits have too much sugar and avoid them, but this is partially true. For example, prunes contain no added sugar and are the lowest sugar dried fruit.
With 3 grams of natural fiber, prunes can support gut health and blood sugar balance, adds Palinski-Wade.
A 2022 research published in Advances in Nutrition shows that a daily consumption of prunes protects bone mineral density in postmenopausal women. Good news for diabetics, who are at a higher risk of osteoporosis. Since plums have no added sugar, they can replace sugar in some dessert recipes.
Watermelon
Although watermelon tastes incredibly sweet, it doesn’t actually come from sugar. One cup of watermelon slices contains 9 grams of naturally occurring sugar. That’s less than the sugar content of a cup of sliced apples, notes the dietitian.
Furthermore, the glycemic index of one cup of watermelon is only 5, a modest value on the glycemic index scale.
Moreover, watermelon also contains important antioxidants such as lycopene, beneficial in cardiovascular diseases, suggesting a decrease from 2022. Given that diabetics are more exposed to cardiovascular diseases, it is important to eat foods with a positive impact on heart health.
Watermelon goes along with a source of protein or dietary fat. This minimizes the impact on blood sugar levels. An example would be a watermelon and strawberry smoothie that contains low-fat natural yogurt.
The inclusion of fruits in the diet is done under the guidance of a specialist
In conclusion, fruits can and should be included in a balanced diet even if you have diabetes. Although fruits contain sugar, they are rich in fiber, vitamins and minerals that can have a positive impact on health.
If you have diabetes, you can consider including fruits such as avocados, bananas, mangoes, oranges, plums and watermelon in your diet plan. You can accompany them with other nutrient-dense foods with more stable blood sugar levels.
Working with a diabetologist or nutritionist is a great way to eat the fruits you love even if you have diabetes.
2024-01-30 02:08:29
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