Many people assume that patients with diabetes can never enjoy a good ol’ fruit because they’re so high in sugar. Well, we’re here to bust that myth for you! In this article, we’re giving you a round-up of 10 fruits that you can and should have if you are diabetic. So let’s dive in, shall we?
1. Peaches
Peaches are juicy and delicious, and a lot of us have a hard time resisting a peach or two if we see one. Well, the good news is that you don’t really have to, even if you’re diabetic. Peaches are famous for boosting your metabolism and your immunity, leaving your body in great shape. Although peaches have a high calorie count and would not be recommended if you are following a calorie deficit meal plan, they’re also simultaneously rich in vitamin C and potassium, both of which are important for a diabetes-friendly diet. What’s more, you can feel free to be creative with your peach-infused meals by adding cinnamon or buttermilk to them, just to make their taste pop. Trust us, it’s a delicious combination that you will not be able to resist.
2. Strawberries
Strawberries are more than just a delicious meal that you can snack on with some melted chocolate. According to medical experts, they are also among the most highly recommended fruits for people with diabetes. Packed with vitamin C and magnesium, strawberries can help in regulating diabetes symptoms. They do this by reducing resistance to insulin so that your medication works more effectively. These berries also have enough natural sugar content to satisfy your sweet cravings without hurting your health. Sounds too good to be true, right?
3. Tomatoes
Tomatoes may not be fully welcome in the fruit world, but their low carbohydrate content makes them a superfood for diabetics. Tomatoes are also known for keeping blood sugar levels low, which is an essential part of staying healthy. Some of us might find it hard to eat tomatoes on their own. After all, they don’t taste very delicious, do they? However, if you whip up a tomato salad and load it with a bunch of lettuce and sauces, you can get the nutrients you need in a fun and delicious way. What makes tomatoes really stand out in the world of diabetic superfoods is their low glycemic index. This basically means that tomatoes release sugar very slowly into the bloodstream, making it extremely unlikely to spike to dangerous levels.
4. Oranges
We’ve all heard the phrase “an apple a day keeps the doctor away”, right? Well, an orange does pretty much the same thing when it comes to diabetics. Just one orange a day has been known to significantly improve the quality of life for diabetics all across the world. This is because oranges are chock full of some of the most important nutrients. They contain fiber, folate, vitamin C, antioxidants, and potassium. All of these are essential to keeping your body running like a smooth engine. In some diabetes cases, an orange can also act as an emergency fruit that lowers your blood sugar levels in no time, when needed. However, you must remember to have your orange in solid form rather than liquid form, i.e. as a juice, because its nutrients are best preserved as a physical fruit.
5. Apples
You’ll find apples on every list of recommended fruits for daily consumption. For diabetic people, apples help regulate blood sugar levels. Just one bite can result in an instant boost to your overall health. Although apples do contain carbs and sugar, these are in a limited quantity. Either way, the sugar present in apples is in the form of fructose, which is a lot less harmful than refined sugar. You would have to eat more than five apples a day for there to be a problem. Apples are also a great source of energy and can be a much-needed pick-me-up, especially for people who suffer from chronic fatigue as a result of diabetes. What’s more, the fiber in it can boost your metabolism and leave you feeling fresh and ready to take on the day. So, the next time you’re looking for a healthy and tasty snack in the middle of the day, have an apple.
6. Bananas
The banana is probably one of the most diverse fruits on the market. It has a range of health benefits, not just for diabetic people, but for people in general. However, the high amounts of fiber and potassium present in bananas help to regulate blood sugar levels for diabetics. They also contain antioxidants, which boost immunity and reduce medication side effects. You need to remember though, that as a diabetic, you should not have more than a couple of bananas a week. This is because they have a high carb content, which could potentially be harmful. But make no mistake, the benefits outweigh the risks by a big margin. As long as you’re careful, bananas can improve your health significantly.
7. Mangoes
Mangoes are a delicious summer fruit that we all should have every once in a while. For diabetics, mangoes can be extremely beneficial, provided that portion sizes are controlled. Remember how we talked about the glycemic index earlier in the article? Well, mangoes rate very low on the GI, which makes them a great option for people with both type 1 and type 2 diabetes. They are also very high in fiber and antioxidants, both of which work to regulate blood sugar levels. Be careful, though! The high sugar content in mangoes can also be a problem. You should want to stick to one or two mangoes a week in order to maintain portion control. However, if you are a mango fan and absolutely have to have it, pair it with a protein-rich meal every once in a while. Not only will that satisfy your mango cravings, but it will also ensure that your meat intake remains steady.
8. Apricots
Apricots are known as a miracle fruit for diabetes patients. With their incredibly low calorie and carbohydrate content, they are able to regulate both blood sugar levels and insulin intake. For those of you struggling with medication, apricots are a great option because they assist in medication intake. This delicious summer fruit also contains high quantities of vitamin A. On average, a diabetic person should ensure a 15 percent intake of vitamin A in their meal plans. So if you include a fair amount of apricots in your daily diet, you should be all set on your vitamin A. Perhaps the biggest indicator of apricots being good for diabetics is that it is dried fruit as opposed to a starchy fruit. Dried fruits are generally better for diabetics, so the next time you go to the grocery shop, make sure you get at least one large bag of apricots before you leave.
9. Pears
Pears are delicious and crunchy fruits that are both sweet and tangy. They also tick a lot of boxes when it comes to health concerns for diabetic people. Because of their low glycemic index rating, they are one of the most highly recommended fruits by doctors. Not only are they able to regulate blood sugar levels, but they are also great for boosting your immunity. You know those pesky side effects that diabetes medication can cause? A fair intake of pears should help reduce these side effects and keep you fit. They are also loaded with vitamin A and C, both of which are a necessary part of a diabetic’s diet. Oh and don’t worry! The amount of sugar in pears will only be dangerous if you eat upwards of ten pears a day, which of course, a lot of us don’t actually do.
10. Blackberries
Out of our entire list, blackberries are the most sought-after fruits for diabetics, and for good reason. These tiny berries are known as a diabetes superfood. Packed with fiber and antioxidants, blackberries are the perfect substitute for all your sweet cravings. It is estimated that only one cup of blackberries a day is enough to keep you in good shape. They keep your blood sugar low and enhance insulin sensitivity while stocking you up with enough calories and carbs to last you the rest of the day. Of course, an excess of anything is bad so it is important to monitor your intake as you go along. However, for the most part, blackberries are ideal fruits for patients of both type 1 and type 2 diabetes. So the next time you feel lightheaded, grab a bowl of blackberries and nourish your palette and your body.
