This means they are broken down gradually, causing a slower rise in blood sugar levels over a longer period. But pairing fruit with healthy protein sources and/or healthy fats lowers the overall GL. Dried fruits may be a problem because they are higher in carbohydrates per serving than natural whole fruit. They may also contain added sugar (particularly with products like dried cranberries or banana chips), Dried fruits can also be lower in fiber if the skin has been removed before dehydration. On the flip side, there are potential risks to eating fruit if you have diabetes. In most cases, the benefits will outweigh the risks as long as you maintain portion control and avoid overconsumption.
When it comes to managing diabetes, diet plays a crucial role in maintaining blood sugar levels. Fruits are an essential part of a healthy diet, but for individuals with diabetes, choosing the right fruits is key. So, what is the best fruit for diabetics?
Oranges are another great sweet snack you can enjoy without consuming many calories or much sugar. A typical navel orange has nearly 14 grams of sugar and about 77 calories. While fruit provides many important nutrients, some varieties are higher in sugar than others.
Talk with your health care professional or health care team if you need help. Taking less insulin before physical activity may help prevent low blood glucose, but it may also make you more likely to have high blood glucose. If your body does not have enough insulin, it can’t use glucose as a source of energy and will use fat instead.
Fruits high in fiber and low in sugar
However, cutting back on your sugar intake can be confusing because of the different types you can find in foods. For those with certain health conditions like diabetes who must consider their overall sugar intake, this list can help you monitor your intake. In addition, “Pairing any fruit with healthy fats, such as avocados, seeds and nuts, is a great way to reduce the glycemic index of the fruit to promote blood sugar control,” says Barrera.
These citrus fruits are low in sugar and can add flavor to dishes and beverages without causing spikes in blood sugar. To have a healthy lifestyle, take steps now to plan healthy meals and snacks, do physical activities, get enough sleep, and quit smoking or using tobacco products. The lower the number, the slower the food increases your blood glucose. The higher the number, the quicker the food can increase your blood glucose. Most fruits are considered low-GI foods, meaning they are between 0-55 on the GI scale.
Considering how sweet and delicious they are, strawberries are surprisingly low in sugar. A cup of raw strawberries has about 7 g of sugar and more than 100% of the recommended daily vitamin C intake. Maybe you’ve already cut out processed sugars but didn’t realize how much sugar fruit contains. Or maybe you live with diabetes and want to know which fruits will have the least impact on your blood sugar. The ADA recommends only drinking juice in small portions — about 4 ounces or less a day.
Berries: Berries such as strawberries, blueberries, and raspberries are excellent choices for diabetics. They are packed with fiber, antioxidants, and vitamins, while being relatively low in sugar compared to other fruits.
Apples: An apple a day can indeed keep the doctor away, even for diabetics. Apples are high in fiber and have a low glycemic index, making them a smart choice for managing blood sugar levels.
Fruits to avoid for diabetics
Watermelon: While watermelon is delicious and hydrating, it is high in sugar and can cause a spike in blood sugar levels. Diabetics should consume watermelon in moderation.
Mangoes: Mangoes are another fruit that diabetics should be cautious of due to their high sugar content. It’s best to limit consumption or pair them with protein or healthy fats to slow down the absorption of sugar.
FAQs about fruits and diabetes
- Can diabetics eat bananas? Bananas are higher in sugar compared to other fruits, so diabetics should consume them in moderation and pair them with protein or healthy fats to prevent blood sugar spikes.
- Are citrus fruits safe for diabetics? Citrus fruits like oranges and grapefruits are generally safe for diabetics as they are low in sugar and high in fiber. However, it’s important to monitor portion sizes and pair them with other foods to balance blood sugar levels.
Overall, the best fruits for diabetics are those that are high in fiber, low in sugar, and have a low glycemic index. By making smart choices and monitoring portion sizes, diabetics can enjoy a variety of fruits as part of a balanced diet.
