Fruit is best known for its sweet taste and juicy texture. Did you know fruit can also be beneficial in the fight against diabetes? Diabetics should focus on eating a variety of different fruits in order to reap the best benefits. The best fruit for diabetics is one that has low sugar content, which will help with blood glucose levels and insulin sensitivity.
In this Diabetic & Me article you will learn about:
- Which fruits can diabetics eat?
- What nutrients do these best fruits provide?
- Why should you choose them over other foods?
We'll also take a look at some of the most popular fruits for diabetics so you know which ones to try first!
There is a well-known myth that states that diabetics can't eat fruit because all fruit is high in sugar. This simply isn't true! While some fruits do have a higher sugar content than others, all types of fruit offer nutritional benefits that are important for diabetics.
What's more, by eating the right type of fruit you help people with diabetes to stabilize blood glucose levels and improve insulin sensitivity. So which fruits should you be eating? Let's take a look at some of the best options. But first, let's dive into some details about the relation between fruit and diabetes.
What Is The Best Fruit for Diabetics To Eat?
There are many kinds of fruit that diabetics can eat. The best fruit for diabetics is one that has a low sugar content so it won't cause blood glucose levels to spike.
Some of the best fruits for diabetics include:
- Blueberries - recommended as superfoods by the American Diabetes Association.
Each of these fruits offers different benefits, but all are low in sugar. Fresh fruit consumption provides important vitamins like vitamin C and minerals that are essential for diabetes management and are beneficial for a healthy diet.
It's important to eat a variety of different fresh fruits in order to get the most benefit. So mix it up and try something new every day! You can even enjoy some fruit as part of a healthy snack or dessert.
Pay attention to the fruit you eat that has a low glycemic index. The GI is an indicator of how quickly a food raises blood sugar levels. A food with a high GI will raise blood sugar more rapidly than a food with a low GI, like most fruits and vegetables.
Fresh fruit is a wonderful way to get plenty of the nutrients your body needs. Fresh produce has a high fiber content, which helps to keep most of them low on the GI scale (55 or under).
What Fruits Should Diabetics Avoid?
People with diabetes should avoid some fruits because they have high sugar content.
Eating fruit can cause blood sugar to rise. Frequent blood sugar spikes may raise your A1C, a measure of how variable your blood sugar levels are. The greater the A1C level, the more poorly your body is coping with diabetes.
Some fruits have higher GI ratings (above 70), meaning they can cause blood sugar to spike more rapidly. These fruits should generally be avoided by diabetics;
Avoid Canned Fruit
Canned fruits are often packed in syrup and have high sugar content. It's best to avoid these and stick to fresh, whole fruit instead. Examples of canned fruit are:
- Fruit cocktail
Avoid Processed Fruits
Processed fruit is not as healthy as fresh fruit. So try to stick with fresh produce as much as possible. Processed fruit often has additional sugar added and is more expensive.
The main difference between fresh fruit, such as a banana or an apple, and processed fruits like dried cranberries or raisins is that the latter have been dehydrated (and, thus, concentrated).
Avoid Dried Fruits
As a diabetic, it's best to avoid dried fruit because they are high in sugar and calories. The reason for this is that dried fruit is a concentrated source of fructose, which can cause blood sugar levels to spike.
Watch Out With Smoothies and Fruit Juices
When you drink pure fruit juice or a rich fruit-infused smoothie it's important to limit your intake because of its high natural sugars content. Some juices can be even higher in GI than soda! The best time of day to drink juice is after exercise when blood glucose levels tend to drop rapidly. This may help prevent hypoglycemia symptoms caused by low blood sugar levels.
When it comes to choosing the best fruit for diabetics, it's important to be aware of which fruits have a low sugar content and a low GI. The best fruit for diabetics are those that are fresh and full of nutrients. Avoid canned or processed fruit, as well as dried fruit. Drink juice in moderation and after exercise. Mix up your selections every day to get the most benefit!