10 Best Fruits for a Diabetes-Friendly Diet

10 Best Fruits for a Diabetes-Friendly Diet

By Palak Mittal  on: 01 March 2016
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The Best Fruits to Manage Your Blood Sugar

Warm weather means lots of luscious fruit. But if you have diabetes, you may be wondering how these seasonal treats can fit into your diet plan. According to the American Diabetes Association (ADA), fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetes-friendly diet — just keep track of them as you do with all carbs. The key is to keep an eye on portion sizes and to stay away from fruits canned in syrups or contained in other types of added sugar.

1. Peaches for Potassium

Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. Peaches contain vitamins A and C, potassium, and fiber and are delicious on their own. You can have peaches easily and without worrying about your blood sugar level.

2. Apples for Vitamins

An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go; a small apple is a great fruit choice, with just 77 calories and 21 g carbs. Apples are also loaded with fiber and a good source of vitamins. Don't peel your apples, though — the skins are the most nutritious part, full of antioxidants.

3. Oranges for Vitamin C

Eat one orange and you've gotten all the vitamin C you need in a day. This low-GI choice comes in at only 15 g of carbohydrates and 62 calories. Oranges also contain folate and potassium, which may help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.

4. Pears for Vitamin K and Fiber

Because pears are an excellent source of fiber and a good source of vitamin K, they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they're picked. Store pears at room temperature until they're ripe and perfect for eating (they can then be stored in the refrigerator). Here's a tasty treat: Slice up a pear and toss it into your salad.

5. Low-Carb Kiwi

If you've never tried a kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.

6. Cherries to Fight Inflammation

Cherries are a smart addition to a diabetes-friendly diet. One cup has 78 calories and 19 g of carbs, and they may be especially good at fighting inflammation, too. Cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases. These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, its always better to opt for fresh fruits.

7. Watermelon for hydration

Although watermelons have a high GI value, their glycemic load is low, making them good fruits for diabetes patients. It is a perfect fruit for summers, since they have a high water content, it keeps you hydrated and is loaded with antioxidants. However, consume in moderation.

8. Papaya for stomach

Sometimes because of medications, diabetic patients do face a problem of constipation, hence papaya helps in relieving constipation and they are good for diabetics as they are rich in vitamin and other minerals. 2-3 slices of papaya can be easily taken by them.

9. Guava

Guava controls diabetes and it is good for constipation. Guavas are high in vitamin A and vitamin C and contain high amounts of dietary fiber. This fruit has a reasonably low GI.

10. Black jamun

Undoubtedly, this is one of the best fruits for diabetics. It is known to improve blood sugar control. Seeds of these fruit can be powdered and consumed by patients to control diabetes.

 

Although the list do not ends here. Diabetic patients can enjoy every fruit BUT IN MODERATION. !!!!


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