From keeping track of your blood sugar to learning the ins and outs of a diabetes diet, living with this condition requires paying close attention to the foods you put on your plate. You may feel that you are completely limited in terms of the foods you can choose from. Or maybe you’ve heard that you need to avoid whole food groups, mainly fresh and frozen fruit.
The best frozen fruit to eat weekly if you have diabetes
With all the misinformation surfacing around eating fruit if you have diabetes, this article provides clarity. Below are five of them the best frozen fruit that you can confidently consume weekly.
You can eat fruit if you have diabetes
The answer to the question of whether or not people with diabetes can eat fruit is: yes, they can. In fact, nutritionist advice is that all adults should consume two cups of fruit a day.
However, fruits are often feared because of their carbohydrate content, mainly in the form of sugar.
But there is much more to fruit than sugar content. Carbohydrates in fruit are also made up of dietary fiber, a complex carbohydrate that plays an essential role in stabilizing blood sugar levels. More specifically, dietary fiber is the portion of plant foods that the body cannot digest or absorb. Therefore, it prevents spikes in blood sugar levels by slowing down the absorption of sugar.
Because whole fruits are an excellent source of fiber, they are an important food group to include in a well-planned, diabetic-friendly diet. But fiber isn’t the only blood sugar-stabilizing compound in fruit.
Full of vitamins, minerals and powerful bioactive plant compounds, fruits can be consumed by people with diabetes. So the next time you’re walking down the frozen aisle, consider picking up one of the following delicious fruits.
Frozen strawberries
Beyond their pleasant aroma and delicious flavor, strawberries have an impressive nutritional profile. Although sweet to the taste, they are surprisingly low in sugar. According to the USDA’s FoodData Central, one cup of frozen strawberries contains 7 grams of natural sugar, along with 3 grams of dietary fiber. In addition, strawberries are rich in vitamin C, which helps protect your cells from harmful free radicals that increase the risk of developing chronic diseases such as type 2 diabetes.
Hidden within their bright red pigment, strawberries contain a number of compounds called anthocyanins that also work to reduce free radical damage and inflammation.
Frozen raspberries
Raspberries belong to the category of exceptional berries that are also low in sugar and high in fiber. With double the dietary fiber found in strawberries, raspberries are a great option for managing blood sugar. One cup of frozen raspberries contains 9 grams of natural sugar and 6 grams of fiber, according to the USDA.
Frozen blueberries
With their deep blue flavor and hue, blueberries are rich in nutrients and powerful compounds that provide blood sugar-friendly benefits. According to the USDA, 1 cup of frozen blueberries contains 13 grams of natural sugar and 4 grams of fiber. You may have noticed that they have more sugar than strawberries and raspberries. However, it’s important to remember that the fiber in whole fruit helps slow the absorption of sugar.
Frozen cherries
These long-stemmed stone fruits are as rich in nutrients as they are in color. According to the USDA, 1 cup of frozen cherries contains 14 grams of sugar and 2 grams of fiber. They also contain a significant amount of vitamin C, potassium and magnesium. Cherries are also a rich source of polyphenols, which have anti-inflammatory and antioxidant properties, according to a 2018 review published in Nutrients.
Frozen avocado
Although often used in savory dishes and classified as a vegetable, avocados are actually fruits. Botanically, avocado is a single-seeded berry. What’s even more fascinating is that avocados are low in sugar and high in nutrients. Therefore, they are an excellent choice for those with diabetes. According to the USDA, half an avocado contains less than 1 gram of sugar and 6 grams of fiber. Avocados are also an excellent source of unsaturated fat (a healthy fat), vitamin E, folate, potassium and magnesium.
How to include frozen fruit in a healthy diet suitable for diabetes
The convenience of pre-washed and pre-cut frozen fruit makes it easy to incorporate into various dishes. The easiest way to incorporate frozen fruit into a diabetes-friendly diet is to blend it into smoothies. Just make sure you combine these fruit smoothies with adequate protein and healthy fats to keep your blood sugar stable. Speaking of healthy fats, try blending frozen avocado into your berry smoothies. The avocado helps enhance the flavor of the berries. Not only does it taste delicious, but the fat in avocados helps absorb fat-soluble vitamins.
Frozen fruit can also be enjoyed as a topping for oatmeal or other cereals. You can even throw some into your pancake or muffin batter. They are also a great yogurt topping. You can even make a chia seed jam with frozen berries to enjoy on whole grain toast. Or they can simply be enjoyed on their own as a frozen treat to satisfy your sweet tooth.
