“The Top 5 Fruits for a Diabetes-Friendly Diet: Expert Recommendations”

Books by Hossam Al-Shaqwiri

Wednesday, May 17, 2023 05:00 PM

When looking for a diabetes-friendly treat that won’t throw your blood sugar out of the healthy range, look no further than the produce drawer in your fridge or the fruit bowl on your kitchen counter. The idea that fruit isn’t safe for a diabetic is a common diabetes myth, a study finds. The precedent is that higher amounts of fresh fruit are associated with a lower risk of diabetes, as well as fewer complications for people who already have diabetes. Meanwhile, people who eat a diet rich in whole fruits may have a lower risk of developing type 2 diabetes in the first place.

And the American Diabetes Association (ADA) notes that many types of fruit are packed with vitamins and minerals, as well as fiber — a powerful nutrient that can regulate blood sugar levels and reduce the risk of type 2 diabetes.

And fiber — which can also be found in some of the best vegetables for diabetes and in whole grains — can benefit your health even more by promoting feelings of fullness and reducing food cravings and overeating, advises the Mayo Clinic. Maintaining a healthy weight supports insulin sensitivity and helps manage diabetes, according to the Centers for Disease Control and Prevention (CDC).

1 –

berries

It’s a refreshing treat packed with disease-fighting antioxidants

Whether you love blueberries or any other type of berry, the experts have got you covered. According to the ADA, they are a diabetes superfood because they are packed with antioxidants and fiber.

2- Sour cherry treats inflammation

One cup of tart cherries with pits contains 52 calories and 12.6 grams of carbohydrates, per the USDA. This fruit may be particularly beneficial against infections.

3 – Peaches are the best fruit for diabetic diet

Fresh, fragrant peaches are a warm-weather treat that you can include in your diabetes-friendly diet. One medium peach contains 59 calories and 14 grams of carbohydrates, according to the USDA. It also contains 10 milligrams (mg) of vitamin C, making it a good source of that nutrient, and it’s also a source of potassium, containing 285 mg.

4- Apricots are the best fruits for diabetic diet

Apricots are a sweet summer food and a great addition to your diabetes meal plan. One apricot contains only 17 calories and 4 grams of carbohydrates, according to the USDA. Four small fresh fruits provide 134 micrograms of your daily requirement for vitamin A, making an excellent source of that nutrient.

5 – Apples provide a quick snack that is high in fiber and full of vitamin C

A medium-sized apple is a great fruit choice, with 95 calories and 25 grams of carbohydrates, according to the USDA. If you’re trying to keep less than 15 grams of carbs per meal, enjoy half of it.