Did you know that 11% of the American population has diabetes? Hello readers and welcome back to Healthy Mind - Think Big! Being a diabetic is a difficult job. You have to control what you eat along with getting ample amounts of exercise. Diabetic or not, for a balanced diet it is important to eat fruit every day. Contrary to popular belief there are some fruits that contain unhealthy amounts of sugar which cause a spike in blood sugar levels. Finding a diabetes-friendly fruit that can help keep your blood sugar in a healthy range is difficult. Is there a way? Here are the best and worst fruits to eat if you have diabetes. Are peaches and apples good? No more pineapple and banana? Stay tuned to learn everything about the good and bad fruits of diabetes. Let’s start off with the best fruits!
#01. Blueberries
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| Photo by Mae Mu on Unsplash |
Blueberries are superfoods for diabetics. These tiny tangy fruits are packed with vitamins, essential minerals, and tons of antioxidants. Not only does it promote overall health, but it also gets rid of free radicals. For long-term diabetics, eating a bowl of purple salad, containing blueberries, purple cabbage, and feta cheese, will help in increasing insulin sensitivity and glucose processing. Blueberries, strawberries, or any other berries in general, are a diabetic’s best friend. With a glycemic index of 53, you can add these miracle berries to parfaits and yogurts as well. A refreshing way to start the day! How do you like blueberries? In a salad? Power juice? Tell us in the comments!
#02. Peaches
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Peaches define the summer season. They are a super healthy addition to your daily diet, low in calories, are a wonderful source of fiber, potassium, and vitamins A and C. It is the perfect fruity treat for diabetics to satisfy sweet tooth cravings and help with weight loss. Peach smoothies or salad, it's up to you! The antioxidants and vitamin C content help in fighting off free radicals and make your skin and hair look healthier and softer.
#03. Apple
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Having an apple a day may keep the doctor away. For diabetics - keeping a tab on carb intake is key. You may think that apples contain carbs, but the fiber in them helps in neutralising this effect and maintains blood sugar levels. A medium-sized apple contains around 25 grams of carbs. The fiber content is about 4 grams. That helps slow down the digestion process and very slowly releases the glucose in the bloodstream. It’s good news for diabetics!
#04. Oranges
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| Photo by Mae Mu on Unsplash |
When you think about an orange you think, of Vitamin C and citrus but it’s more than that! Citrus fruits like grapefruit, lemons, limes, and oranges also contain Vitamin A and iron. The nutrients in them reduce inflammation, and the possibility of cell damage and also protects the heart. Folate and potassium help in controlling diabetes. Packed with fiber and a low GI index, they’re also one of those rare fruits that get slowly released into the bloodstream. Remember to get the best benefits out of oranges or any fruits, it’s better to eat it whole rather than drink the juice.
#05. Kiwi
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Kiwi is a great choice for diabetics. Not only is it delicious, but it’s also rich in antioxidants. With the focus being improving immunity these days, it is also a great way of keeping your immune system healthy. This is due to the presence of free radicals that destroy any toxins present in the body. Kiwi keeps heart health at its best! With a GI index of 53, it stands in the lower ranks, making it the perfect addition to a diabetic meal plan.
#06. Pear
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Pears can be very tasty and are a great fruit to eat if you have diabetes. Their nutritional benefits can actually help you manage the condition. They also have a low glycemic index, so they won’t raise your blood glucose too quickly. As long as you keep your portions in mind and eat them along with other nutritious foods you should go for it! They are dense in nutrients and vitamins that have several health benefits like fighting inflammation and helping with digestion. Remember to always eat a whole pear with the skin on because most of its nutritional goodness comes from the fruit jacket.
#07. Cherry
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Cherries are more than just a delightful cake topping. When eaten in the right manner, they have some incredible health benefits. One cup of cherries has 52 calories and about 12 grams of carbs, which has inflammation-fighting properties. Did you know that they also contain melatonin that helps you get a sound sleep? When it comes to blood sugar, they have diabetic goodness as well. Although small in size they are packed with antioxidants and are low in the GI index, which plays a significant role in maintaining blood sugar. Along with all of these benefits, they also protect heart health.
#08. Strawberries
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| Photo by Olga Kudriavtseva on Unsplash |
Did you know that 1 cup of strawberries contains more Vitamin C than a whole orange? These delicious berries have a very low GI index and are totally safe for diabetics. Strawberries have several good nutrients like antioxidants, fiber, and Vitamin C. Berries in general, like blackberries and blueberries, are perfect to kill those sweet tooth cravings. They are also known for their detox properties which keep your immune system strong.
NOW - LET'S SEE FRUITS THAT ALL DIABETICS SHOULD AVOID :
#01. Pineapple :
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Pineapples are considered one of the healthiest fruits on the planet. Packed with Vitamin C, manganese and antioxidants, they are a great way of staying healthy. Sadly, they are not pleasant news for diabetics. Ranking extremely high on the GI index, pineapples contain gross amounts of sugar that cause exponential spikes in blood sugar. If you still wish to enjoy this amazing fruit, then make sure to eat it with foods low in carbohydrates. Watch your total carbohydrate intake for a wholesome, balanced, diabetic diet.
#02. Mango :
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| Photo by JACQUELINE BRANDWAYN on Unsplash |
Often referred to as the ‘King of Fruits’ this tropical delight is a no-go for diabetics. Mangoes are loaded with a variety of essential vitamins and minerals, making them a nutritious addition to almost any diet. But they also contain loads of calories, sugar, and carbs which is another common culprit in increasing blood sugar. If you still wish to enjoy a mango smoothie or slices then remember to go for firm mangos rather than pulpy ones.
#03. Watermelon
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| Photo by Art Rachen on Unsplash |
Watermelons contain several health benefits and a variety of minerals and nutrients. These range from Vitamin A, B, and C to folate, fiber, and magnesium. Along with hydrating you they’re loaded with antioxidants and contain lots of sugar. Although present in natural form, if eaten in large quantities watermelon will spike blood sugar levels. With a GI index of 72 it should either be eaten in moderation or completely avoided.
#04. Banana
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A banana is an excellent choice of fruit for your morning breakfast. It helps you stay active throughout the day. Although healthy for everyone else, diabetics should avoid them! Bananas contain high levels of carbs, sugar, and calories. Eating it causes a rapid increase in blood sugar. Although it contains fiber, diabetics are advised not to eat it because even a medium-sized banana contains 14 grams of sugar.
#05. Grapes
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Grapes are a good way of getting in some vital nutrients like Vitamin C, and K, and essential fiber. They help in boosting the immune system, are the perfect food for the brain, and make your hair and skin look healthier. A cup of grapes contains around 23 grams of sugar which are unpleasant news for all diabetics. Popping a couple of them may seem innocent but can cause serious trouble if not kept in check.
#06. Raisins
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| Photo by Jocelyn Morales on Unsplash |
Raisins are sweets that have become a superfood recently. They contain loads of antioxidants, are low in calories, and have fiber that makes you feel fuller for longer. Unfortunately, they’re a no go for diabetics. They contain large amounts of sugar, and even though it is a healthy snacks they contain carbs that get converted into sugar when released in the bloodstream. Try to keep your raisin intake in check or just enjoy them in moderation.
#07. Lychees
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| Photo by Neha Deshmukh on Unsplash |
Lychee is a good source of vitamin C, potassium, copper, and manganese. Plus are a good source of fiber which comes in handy for losing weight. Sugar is present in every fruit but the type of sugar present in lychee is different and may cause harm to people with diabetes. It is also not a good choice for people with gestational diabetes because every piece contains a whopping 29 grams of sugar.
#08. Dates
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| Photo by Jocelyn Morales on Unsplash |
Over the years dates have become one of the most popular alternatives for sugar. Due to their sticky nature, dates are also used as a binding factor for homemade granola bars. Being dried and processed, they are highly concentrated with calories and sugar. Just 1/4th cup of dates have 100 calories. If you don’t have your diabetes under control, avoiding dates is the best way to go.
Which fruits didn’t make the cut? How do you deal with diabetes? Share your tips in the comments!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.