7 Of The Best Fruits For Diabetics (based On Sugar And Nutrients)
Fruits are the perfect snack. They are loaded with nutrients and fiber, relatively low in calories, and easy to bring to work. However, they do contain naturally occurring sugars, sometimes in large amounts. This can be a concern for those who struggle to manage their blood sugars. This article takes a science-based look at the most suitable fruits for diabetics. 1. Blueberries Blueberries are quite low in sugar, with 10 grams per 100 grams of fruit (1). But that sugar is also accompanied by 2 grams of fiber. This is important because when sugar and fiber are eaten together, blood sugar levels don’t spike as quickly (2, 3). It’s the reason 10 grams of sugar from fresh fruits will not have the same effect on blood sugar levels as 10 grams of sugar from a candy bar. In addition, blueberries provide loads of other beneficial nutrients and antioxidants that protect our cells from damage. Interestingly, a study on over 187,000 people tracked over two decades found those who ate the most blueberries had more than a 25% lower risk of getting diabetes than those who ate the fewest (4). Blueberries are great for a snack, and you can even enjoy them in salads. Although they can be particularly expensive, know that frozen blueberries are still nutritious and often much more affordable. 2. Strawberries Strawberries contain even less sugar than blueberries, with only 5 grams per 100 grams of fruit (5). This makes them a great choice for diabetics. They also provide fiber, manganese, folate, and a lot of vitamin C. In fact, 100 grams of strawberries (5-6 large strawberries) provides 98% of our daily vitamin C requirements. Strawberries are a great addition to breakfast foods like oats or yogurt, but they are also delicious on their own. 3. Blackberries Blackberries stand out as n Continue reading >>
Can A Diabetes Patient Eat Fruit?
You can eat fruit but you need to watch the portion size and the frequency. Fruits contain carbs which can raise blood sugar. When eating fruit, the amount of fruit you eat will determine how much sugar or carb grams you are ingesting. One serving of fruit has about 10 grams of carbs. One serving equals a small apple, 20 cherries, 2 T. raisins, or 4 oz. of apple juice. Pairing fruit with a protein or fat helps slow down the digestion of the sugar. Apples with cheese or peanut butter or fruit in a protein shake work great. Fruit is a great option for healthy living. As a diabetic you must add fruit into your carbohydrate count. Whether you are using the exchange list or carb counting, be sure to use the proper serving size. For example, 1 small apple is 15 grams of carbohydrate. Be sure to combing the fruit with a protein, such as peanut butter to avoid a high spike in blood sugars. Meet with a Registered Dietitian to ensure how to add fruit to your diabetic diet. If you are diabetic or on an aggressive weight-loss plan, eat more fruits that are lower in sugar such as berries, green or Granny Smith apples, melons, oranges, kiwis and papaya and less of the higher calorie fruits such as mangos, grapes, bananas, pineapple and peaches. Those with diabetes do not need to avoid fruit as long as they limit it to two fresh fruits with breakfast and one with lunch and dinner. They should exclude fruit juice and eat only limited amounts of dried fruit. Frozen fruit can be a convenient substitute when fresh fruit isn't available. The nutritional value of frozen fruit is comparable to that of fresh fruit. Avoid the canned varieties because they are not as nutritious. They often have sweeteners added and they have lost most of their water-soluble nutrients. Eat for Health: Lose Weigh Continue reading >>
Eating Fruit As A Diabetic
There is a common assumption among many that fruit is not an okay choice for people with diabetes. People have formed the idea that diabetics should steer clear of fruits because these foods contain high sugar levels like fructose. The National Institute of Diabetes and Digestive and Kidney Diseases says eating fruit when you have diabetes is healthy. The American Diabetes Association (ADA) reports that as long as you are not allergic to fruit, you can eat whatever fruit you want. Over 420 million people worldwide have diabetes. More than 29 million people in the US have been diagnosed with diabetes. Plus, there are new studies in China promoting the health benefits of consuming fruit, even if you are diabetic. Researchers, led by Huaidong Du of the University of Oxford in the UK, studied 500,000 people in China, patients with diabetes and without, and found that eating fruit did not negatively affect diabetics when the portions were done in moderation. The participants of the China Kadoorie BioBank study were between the ages of 30 and 79. The study lasted for seven years. Medical News Today reports, “The team found that people who did not have diabetes at the beginning of the study and consumed fresh fruit in high amounts had a significantly lower risk of diabetes.” People that may have diabetes running in their family can rest assured that eating fruits every day can reduce your risk of developing diabetes by 12%. The health benefits of eating fruit daily are endless. Eating fruit every day lower relative risk of dying early, reduce heart trouble, stroke, kidney diseases, and eye diseases. The health benefits attributed to eating fruit are possible because fruit is full of fiber and antioxidants. Research from the China Kadoorie BioBank shows that people with dia Continue reading >>
Can I Eat Fruit If I Have Diabetes?
Fruit is not off-limits if you have type 2 diabetes. It has too many good things going for it, such as fiber and nutrients, as well as its natural sweetness. These fruits are good choices. Keep in mind that fruit gives you carbs, and “as with any carbohydrate, it's important to be mindful of serving sizes,” Shira Lenchewski, RD, says. Pairing fruit with some protein, such as nonfat or low-fat yogurt or a few nuts, also helps. “This super fruit literally has it all,” says Lynn A. Maarouf, RD, nutrition educator at the Stark Diabetes Center at the University of Texas Medical Branch. “It supplies enough beta-carotene and vitamin C to meet your daily requirements and is an excellent source of potassium (an antioxidant which can help lower blood pressure).” Portion Size: 1/3 of a melon Nutritional Info: 60 calories, 15 grams of carbs One serving of strawberries gives you 100% of your daily requirement of vitamin C. “Also, these sweet berries contain potassium, which help keep blood pressure down, and fiber, which makes you feel full longer while keeping blood sugar levels in check,” Maarouf says. In a recent study, people who ate strawberries along with white bread needed less insulin to steady their blood sugar, compared to people who ate just the white bread. “The research suggests it’s the polyphenols in strawberries that may slow down the digestion of simple carbohydrates, thereby requiring less insulin to normalize blood glucose,” Lenchewski says. Portion Size: 1 cup Nutritional Info: 60 calories, 15 grams of carbs These tiny tangerine hybrids are high in both vitamin C and folate, which has been shown to improve blood sugar control in people with type 2 diabetes. “They fit nicely into a backpack or briefcase, and they have a peeling that slides Continue reading >>
Fruit For Diabetes – Is It Actually Safe To Eat?
If you are living with diabetes, you've probably been told to minimize or eliminate your intake of fruit because "fruit is high in sugar." And if this is the case, maybe you refrain from eating fruits because it causes your blood glucose to spike. Attracted by the smell, color and taste, you may find yourself asking a simple question: "Should I avoid fruit in the long-term? And if so, will I ever be able to eat fruit again?” It turns out that this ant-fruit message is a perfect example of pseudoscience at its best. A recent study published in PLOS medicine tracked the health of 512,891 Chinese men and women between the ages of 30 and 79 for an average of 7 years, in order to understand the effect that their diet had on their overall health (1). We like these types of studies because they are: For those who did not have diabetes at the beginning of the study, those who had a higher fruit consumption were 12% less likely to develop diabetes, compared with those who ate zero pieces of fruit per day. The researchers found a dose-response relationship, which means that the more frequently these nondiabetic individuals ate fruit, the lower the risk for developing diabetes. Amongst those living with diabetes at the beginning of the study, those who ate fruit 3 times per week reduced their risk of all-cause mortality (death from any cause) by 17%, compared with diabetic individuals who ate zero pieces of fruit per day. In addition, researchers uncovered that those who ate fresh fruit 3 days per week were 13-28% less likely to experience macrovascular complications (heart disease and stroke) and microvascular damage (kidney disease, retinopathy and neuropathy). Even though this study was observational, the results of the study have profound implications for people living with Continue reading >>
Diabetes Diet: Should I Avoid Sweet Fruits?
I've heard that you shouldn't eat sweet fruits such as strawberries or blueberries if you have diabetes. Is this true? Answers from M. Regina Castro, M.D. It's a common myth that if you have diabetes you shouldn't eat certain foods because they're "too sweet." Some fruits do contain more sugar than others, but that doesn't mean you shouldn't eat them if you have diabetes. The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same. The following fruit servings contain about 15 grams of carbohydrates: 1/2 medium apple or banana 1 cup blackberries 3/4 cup blueberries 1 cup raspberries 1 1/4 cup whole strawberries 1 cup cubed cantaloupe or honeydew melon Continue reading >>
Fruit And Diabetes - Can I Eat Fruit?
Tweet Along with vegetables, fruit is one of the healthiest food groups and contains an important source of vitamin C which helps to keep our cells healthy. Can someone with diabetes eat fruit? People with diabetes can eat fruit. However, fruit can be quite sugary so bear this in mind to prevent blood sugar levels rising too high Daily recommendations of fruit The Department of Health advises us to consume at least 5 portions of fruit or vegetables a day. The American Diabetes Associations recommends fruit as a good option if you’re having a dessert. Effect on diabetes Fruit is naturally quite high in sugars and fruit will typically have more carbohydrate than non-starchy vegetables. Some fruits are more sugary than others. For example, banana and oranges are examples of more sugary fruits whereas berries are examples of less sugary fruits. You may find therefore that you need to choose smaller portions of certain fruits depending on your blood glucose levels. Fruit juices and smoothies typically contain a lot of fruit sugar so exercise caution with how much fruit juice you consume. Health benefits of fruit Fruit helps to supply us with fibre, minerals and vitamins, and they are particularly high in their supply of vitamin C. Vitamin C is important for preventing our cells being damaged. Fibre helps digestion and is linked with helping reduce cholesterol levels. As with vegetables, different fruit have different characteristics. For example grapefruit contains a healthy amount of vitamin A and potassium whereas berries are good sources of vitamin K and manganese. The US Centers for Disease Control and Prevention note that eating the recommended quantity of fruit and vegetables may reduce susceptibility to chronic disease and cancers. Which fruits are lowest in carbs? Continue reading >>
Fruits For Diabetes: All You Need To Know
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar, which raises questions about whether they are healthy for people who have diabetes. Is fruit unhealthy for people with diabetes? This article will look at what you need to know about fruit and diabetes. Contents of this article: What is fruit? Most people can probably name several fruits such as oranges and apples, but not know why they are fruits. Fruits contain seeds and come from plants or trees. People eat fruits that are stored in many ways - fresh, frozen, canned, dried, and processed. But aren't tomatoes and cucumbers also fruits because they have seeds? There are many foods that are classed as fruits that may surprise some people. Tomatoes, cucumbers, avocados, peas, corn, and nuts are all fruits. It's fine to think of tomatoes and cucumbers as vegetables rather than fruits, however. What's important is how much energy (calories) and nutrients each food has. The bottom line: it's not important to know the difference between fruits and vegetables but to know that both are good for health. Does eating fruit play a role in managing diabetes? Eating enough fiber plays an important role in managing diabetes. A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially if the skin or pulp is eaten. Many fruits are filling because they contain fiber and a lot of water. Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes. Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their Continue reading >>
Fruit For A Diabetes Diet: What To Know Before You Snack
People with type 2 diabetes know that they need to pay attention to their carbohydrate intake. Of the three main macronutrients in food — protein, fat, and carbohydrates — it's the carbohydrates that directly affect blood sugar levels, and this includes the carbohydrates in fruit. But a study published in August 2013 in the British Medical Journal looked at the association between fruit and type 2 diabetes and found that fruit can still be a crucial part of a good diabetes diet. The study, which followed nearly 190,000 people over a number of years, found that eating whole fruits — especially blueberries, grapes, and apples — significantly reduces the risk for type 2 diabetes. On the flip side, drinking more fruit juices actually increases the risk for diabetes. “If you have type 2 diabetes, you do need to watch your sugar," says Katie Barbera, RD, CDE, of Northwell Health Systems in New Hyde Park, New York. She explains that while both whole fruit and fruit juice have carbohydrates, a small piece of whole fruit is equal to about 4 ounces (oz) of fruit juice. So if you drink 12 oz of fruit juice, you could be getting more than you need. “And whole fruits have a lot of other advantages for a diabetes diet," Barbera adds. Understanding the Carbohydrates in Fruit Like vegetables and grains, fruits contain carbs. You need the fruits for a healthy diet, but with type 2 diabetes you also need to keep track of the carbs. Still, figuring out which fruits are best for diabetes is about more than counting carbs — it's also important to take into account the beneficial nutrients certain fruits provide. “Whole fruits are an excellent source of antioxidants," Barbera says. "They have a lot of fiber, so they make you feel fuller and satisfy your hunger. They also add Continue reading >>
8 Best Fruits For A Diabetes-friendly Diet
1 / 9 What Fruit Is Good for High Blood Sugar? When you're looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table. Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health. Fiber — which can also be found in some of the best vegetables for diabetes, as well as whole grains — can further benefit your health because it promotes feelings of fullness, curbing unhealthy cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management. So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more. But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key. Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you're using the glycemic index (GI) or glycemic Continue reading >>
Myth: I Can't Eat Fruit If I Have Diabetes
Save for later Although we know fruits and vegetables are good for us people with diabetes are often told they can’t eat fruit because they are too sweet or contain sugar. All fruits contain natural sugar, but also contain a good mix of vitamins, minerals and fibre. Why are fruit and vegetables so good for us? Eating fruits and vegetables lowers the risk of developing many health conditions including high blood pressure, heart diseases, strokes, obesity and certain cancers. It’s even more important for people with diabetes to eat more fruits and vegetables as most of these conditions are more likely to affect them. Fruits and vegetables have a good mix of soluble and insoluble fibre which is good for your bowels and general health – so it makes sense to eat more of them Should people with diabetes cut back on fruit because of sugar content? Managing diabetes has to do with managing your blood glucose, blood fats, blood pressure and your weight, and fruits and vegetables can play a positive role in all these. The concern has been that because fruits contain sugar, it makes your blood glucose go up. In fact, most fruits have low to medium glycaemic index, so they do not lead to a sharp rise in your blood glucose levels compared to other carbohydrate containing foods like white or wholemeal bread. Portion size is very important when considering the biggest effects on your blood glucose levels so let’s look at this in more detail. A portion of fruit contains about 15-20g carbohydrate on average, which is similar to a slice of bread. To put things in perspective, just a can of cola contains 35g carb and a medium slice of chocolate cake contains 35g of carbs as well. So, if you are looking to reduce your carb intake, with the aim to manage blood glucose levels, the ad Continue reading >>
25 Best Fruits For Diabetics
Are you a diabetic? Are you worried about foods with a high glycemic index? Don’t worry. We are here to give you the best fruits that you can relish without worrying about your blood sugar levels. Would you like to know more? Keep reading! Diet For Diabetics: Diabetics do not have to eliminate all sugary foods from their regular meals. Sugar or glucose is a vital requirement for the human body. It fuels us with energy so that we can stay active all day. But when you have to deal with diabetes, it is necessary to take care of your sweet cravings in an appropriate manner. Hence, portion control is essential for every diabetic. So, what would be the best practical way to ensure diabetics get their required intake of sugar? Fruits: The Ultimate Food For Diabetics: Most would prefer a healthier and natural way, and what better way is there to go with than fruits! A quick light snack, an after meal desert, or simply blended and squeezed into a refreshing drink, fruits can be consumed in many ways. Fruits also provide us with roughage, antioxidants, vitamins and minerals. But how would fruits benefit a diabetic? Well, in addition to the various nutrients fruits give, the simple sugars or carbs in them are a whole lot easier for the body to process. Also, these are the healthier kind of sugars the body needs. Diabetes may cause weight loss, resulting in severe health adversities. Including fruits in their diet regimen can contribute towards reducing the excessive weight of many diabetics. One of the effects of diabetes is that it makes people hungry all the time, and the intake of certain fruits can create the feeling of fullness. Again, too much of anything can prove to be bad for you. Thus, when consuming fruits, a diabetic must be cautious and careful while picking the fru Continue reading >>
4 Sweet Science-backed Reasons That Diabetics Can Eat Fruit Worry-free
Extremely low-carb diets aren’t as healthy for you because they skimp on fruit and claim that fruit contains natural sugars that just turn to sugar in the body. It’s true that all carbohydrates from food eventually end up as blood glucose—including the carbs in fruit. That said, fruit has a much lower impact on blood sugar levels than other truly harmful foods like candy bars and soda. That’s because, like vegetables, fruit is mostly water. What isn’t water is fiber, and that fiber slows the progression of fruit sugars into the bloodstream, causing a slow, steady rise in blood sugar rather than a huge spike. Here’s more: Fruit isn’t just not bad for your diabetes. It’s good for it, and for your waistline too. 1. Fruit fights inflammation. Peaches, plums, and nectarines contain special nutrients called phenolic compounds that have anti-inflammatory properties. (These nutrient-rich foods also fight off inflammation.) These compounds travel through the bloodstream and then to your fat cells, where they affect different genes and proteins for the better, finds research done at Texas A&M University. 2. Fruit prevents diabetes. Flavonoids are nutrients found in plant foods, and especially in many types of fruit. Research shows that these compounds can lower the risk for developing type 2 diabetes, probably because these nutrients improve insulin sensitivity. Harvard’s long-running Nurses’ Health Study found that women who consumed more anthocyanins (the pigment that makes blueberries blue and strawberries red) were much less likely to develop type 2 diabetes than women who consumer fewer of these health-promoting compounds. Science says these are the 15 best foods for diabetics. 3. Fruit slims you down. New research suggests fruits may actually be more imp Continue reading >>
10 Diabetic Friendly Fruits To Help You Manage Diabetes Better
Diabetes mellitus (DM) commonly referred to as Diabetes, is a chronic disorder. It occurs when the pancreas does not secrete enough insulin or when the cells of the body become resistant to insulin. In either case, the blood sugar cannot get into the cells for storage, which then leads to serious complications. Diabetes, perhaps more than any other disease, is strongly associated with the western diet, as it was uncommon in cultures consuming a 'primitive diet'. However as cultures switch from their native diets, to the foods of commerce; their rate of diabetes increases eventually reaching the proportions seen in the western societies. However, what's alarming is the fact that India Is home to 62 million diabetics and the number is estimated to be 100 million by 2030. Obesity is seen as one of the major contributing factors to the development of insulin resistance in approximately 90% of the individuals with type-2 diabetes. In most cases, achieving ideal body weight is associated with the restoration of normal blood sugar levels. Hence dietary modifications and treatment are fundamental to the successful treatment of both type 1 and type 2 diabetes. There are some specific foods that have been shown to produce positive effects on blood sugar control. These foods have a low glycemic index and glycemic load and are high in fiber. When it comes to diabetics eating fruits, there is a lot of confusion and information is very misleading. Just remember that moderation is the key here. TIPS TO ENJOY FRUITS IF YOU ARE DIABETIC: - Always eat fruits that are fresh, local and in season. - Eat fruits that have a low glycemic index. - Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack. - Fruits with high glycemic index should be Continue reading >>
Diabetes Nutrition Guide: Understanding The Glycemic Index
The glycemic index (GI) is one nutritional tool you can use to help rate the quality of carbohydrates that you eat. The index measures how quickly the carbohydrates in a specific food impact your blood sugar. They are rated low, medium, or high, depending on how quickly they raise your blood sugar level, compared to either glucose or white bread (these foods have a glycemic index rating of 100). By choosing low glycemic index foods, you can minimize dramatic increases in your blood sugar. Additionally, if you eat a high glycemic index food, you can expect that it will increase your blood sugar more significantly. It may also cause a higher post-meal blood sugar reading. Many factors can change the glycemic index of a food. These factors include its composition and how the food is cooked. The glycemic index of food also changes when it is mixed together. The glycemic index of food is not based on a normal serving of a particular food. For example, carrots have a high glycemic index, but to get the amount measured for carrot’s glycemic index you would have to eat a pound and a half. A different measure, called glycemic load, is also available. This measure takes into account both the speed of digestion and the amount present in a normal serving of a food. It may be a better way to measure the impact a carbohydrate food has on blood sugar. To assign a GI number, foods are assigned to one of three categories: low, medium, or high. low GI foods: have a GI of 55 or less medium GI foods: between 56 and 69 high GI foods: 70 or higher For glycemic load, under 10 is considered low, 10 to 20 is considered medium, and over 20 is consider high. Several factors are taken into account when assigning a food a glycemic rating. These factors include: Acidity Foods that are highly acidi Continue reading >>
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Why the Glycemic Index Fails for Many People with Diabetes
- Association of Glycemic Variability in Type 1 Diabetes With Progression of Microvascular Outcomes in the Diabetes Control and Complications Trial