The 8 Best Fruits for Diabetics
Fruits are a healthy staple in any diet, and this is no less true for people with diabetes. However, those with diabetes must be mindful of their fruit choices due to the natural sugars and carbohydrates found in fruit, which can affect blood sugar levels. Some fruits have lower glycemic index (GI) scores and are better suited for individuals managing diabetes. Here’s a list of the eight best fruits that can be included in a diabetic’s diet:
Blueberries: Rich in vitamins, antioxidants, and fiber, blueberries have a low GI score, making them less likely to cause spikes in blood glucose levels. They can be enjoyed fresh or frozen.
Strawberries: These red gems are not only delicious but also low in sugars. Strawberries possess a relatively low carbohydrate content that make them a good choice for diabetics when consumed in moderation.
Apples: With the skin on, apples provide fiber that helps to slow down the absorption of sugar into the bloodstream. Choosing whole apples over juice is advisable to ensure you get the full benefits.
Oranges: This citrus fruit is high in fiber and vitamin C with a moderate glycemic index, which makes it another suitable option for people with diabetes when eaten whole instead of juiced.
Pears: Pears are another good fruit option for diabetics due to their fiber content and lower GI score. Just ensure to eat them with their skin as much of the fiber is present there.
Kiwi: Kiwi is a nutrient-dense fruit with a low-medium GI score. It’s also packed with vitamin C and other beneficial nutrients which can help regulate blood sugar levels.
Peaches: Savored fresh or cooked, peaches have a low GI score and are rich in vitamins A and C as well as fiber, making them suitable for diabetics.
Grapes: Though they must be eaten in smaller quantities due to their higher GI scores compared to other fruits on this list, grapes can still be part of a diabetic’s diet when portion sizes are controlled.
Remember that while these fruits are recommended for individuals with diabetes, portion control is still essential. Eating these fruits along with proteins or fats can also help slow digestion and reduce the likelihood of blood sugar spikes. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet.
