Nectarines are an amazing fruit because they're juicy, sweet, and delicious. But, are nectarines good for diabetics? Nectarines have a low sugar content so they won't affect your blood sugar levels in an adverse way. This article discusses how nectarine is a healthy choice for people with diabetes.
In this Diabetic & Me article you will learn about:
- Can diabetics eat nectarines?
- Are nectarines high in sugar?
- Do nectarines spike blood sugar levels?
- What are the benefits of eating nectarines?
Can Diabetics Eat Peaches and Nectarines?
Yes, diabetics can eat peaches and nectarines. They are a great source of vitamins and a delicious treat to eat. Especially in the summer, the stone fruits are very tasty, sweet, and juicy.
Peaches and nectarines are fruits that have a very comparable nutrient profile. They are high in natural sugars, fiber, and contain many vitamins and minerals. They are full of vitamin C and A as well as beta carotene.
Peaches are higher in calories, carbohydrates, and sugar than nectarines.
What Is The Glycemic Index of Nectarine?
Nectarines have a low glycemic index of 39. Meaning that they won't cause a quick rise in blood sugar levels. Compared to other fruits like bananas, oranges, pineapple, and papaya, nectarines have a lower glycemic index. Plums on the other hand have a lower glycemic index.
Nectarine is low in calories and carbohydrates as well as sugar. It's only about 50% of the amount that an apple contains for example.
It has been shown that food with a high glycemic index can increase your risk of heart disease because it causes blood lipid levels to rise quickly.
Are Nectarines High in Sugar?
Nectarines are not high in sugar. According to FoodData Central, a medium-sized nectarine of 142 grams contains 11.2 grams of sugar. They also contain a lot of potassium, vitamin C, copper, and other vitamins and minerals.
- Calories: 63
- Fat: 0.5 grams
- Carbs: 15 grams
- Protein: 1.5 grams
- Fiber: 2.4 grams
- Sugar: 11.2 grams
- Potassium: 6% of the Daily Value (DV)
- Niacin (vitamin B3): 10% of the DV
- Vitamin C: 8.5% of the DV
- Copper: 13.6% of the DV
Do Nectarines Spike Blood Sugar Levels?
Nectarines are safe to eat on a diet for people with type 1 or type 2 diabetes. They are low on the glycemic index meaning that they won't spike your blood sugar levels too high too quickly. Do note to eat them in moderation.
What Are The Benefits of Eating Nectarines?
Since they are low on the glycemic index, it is said that nectarines will not negatively affect any diabetic individual's ability to control their sugars spikes during the day.
Contains Vitamins and Minerals
Aside from being healthy for diabetics, one of the many benefits of eating oranges is that it contains numerous vitamins and minerals including vitamin A, vitamin C, folate, calcium, and potassium just to name a few.
Besides many vitamins and minerals, they also contain many antioxidants such as vitamin C and beta-carotene that help in disease-fighting.
Reduces Risk of Cardiovascular Disease
On top of the fact that they contain antioxidants, nectarines also have been shown to lower LDL cholesterol levels which can reduce your chance of developing heart disease.
Aid in Losing Weight
Additionally, they can help you lose weight because nectarines are low in calories, don't contain many carbohydrates per serving, and fill you up with fiber without adding too much sugar to your body.
Tips On How to Eat More Fruit and Vegetables If You Have Diabetes
Here are a few basic tips on how to eat more fruit and vegetables:
- Make a juice out of a variety of fruits and vegetables. I prefer vegetables as they don't elevate my blood sugar levels.
- Include a proportion of salads, vegetables, or fresh fruit in every meal. Try to eat at least one serving per day.
- Add some extra fiber to your breakfast cereal by adding chopped apple. It will also make it taste very good!
- Mix the fruits and veggies with something you enjoy like yogurt or oatmeal.
- Eat fruit as a snack, it's much better than chips!
- Swap fries for sweet potato fries when you eat out at fast-food restaurants.
- Eat a variety of fruits and vegetables. The range from dark leafy greens to brightly-colored berries is very wide, so why not try something new every week!
- Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and air-frying can add flavor and freshness to these healthy foods. Make sure to use healthy cooking oils.
- Experiment with condiments: dressings, dips, or salsas can be used to transform your plate by introducing both flavor and nutrients. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function.
Nectarines are a healthy fruit option for diabetics because they contain low amounts of sugar and high levels of antioxidants. Nectarines can help you lose weight, reduce your risk of cardiovascular disease, and fight off the free radicals that cause premature aging and cancer.